Conquering the Monday Blues

Ah, the Monday blues—the feeling that creeps in on Sunday night and lingers into Monday morning, making the start of your workweek feel like an uphill climb. 

And when you’re working from home, it can feel even harder to shake off those blues. There’s no bustling commute to get your mind going, no casual chit-chat with coworkers to ease into the day. 

Instead, you’re often left staring at your laptop in the same space you spent your weekend.

But don’t worry—you’re not alone in feeling this way. 

As for me, there have been too many Monday mornings when I feel this heavy sense of dread before even opening my inbox. I’ll look at my email count creeping up, with notifications for new tasks or projects coming in over the weekend, and all I want to do is crawl back into bed. 

I’ll sip my coffee a little slower, procrastinate by scrolling through social media, or even organize my desk—anything to avoid diving into that long list of to-dos. Sometimes, just seeing all the things I need to tackle for the week can feel like I’m already behind before the day has even started.

It’s tough. But over time, I’ve learned a few tricks to make Mondays feel less overwhelming and more manageable. And you can too!

And the good news is, the Monday blues can be conquered! With a few small shifts in your routine and mindset, you can turn Monday into a day you actually look forward to (yes, really!). Here’s how:

1. Set the Stage on Sunday

Let’s be real—Monday morning blues often start on Sunday evening. We’ve all felt that sinking feeling as the weekend winds down and thoughts of Monday begin to creep in. One of the best ways to beat the blues is to set yourself up for success the night before:

• Prep your workspace: If your desk or work area looks like a weekend warzone, take a few minutes to tidy up. Having a clean and organized space on Monday morning will make getting started much easier and give you a sense of control right away.
• Set intentions: Instead of dreading Monday, use Sunday evening to set positive intentions for the week ahead. Whether it’s a specific goal for work or a self-care plan for the week, knowing what you want to accomplish can make the day feel less overwhelming.
• Go to bed early: Tempted to stay up late and squeeze in just one more episode of that Netflix show? Resist! A good night’s sleep can make all the difference in how you feel the next morning.

2. Get Moving First Thing

When working from home, it’s easy to roll out of bed, grab your laptop, and start working while still in your pajamas. But that can make Monday mornings feel even more sluggish. Instead, try to add some movement to your routine to jumpstart your energy:

• Morning stretches or yoga: Gentle exercises, stretching or yoga can work wonders in waking up both your body and mind. It’s also a great way to ease into the week without feeling rushed.
• Go for a quick walk: If you have a dog, this is the perfect opportunity for a short morning walk. If not, take yourself outside for some fresh air. Even a 10-minute walk can boost your mood and get your blood flowing.
• Dance it out: Create a Monday playlist with your favorite upbeat songs and have a mini dance party in your living room. It might sound silly, but it’s guaranteed to lift your spirits and get you feeling energized for the day.

3. Create a Monday Morning Ritual

A little ritual can help transform Monday from something you dread into something you actually look forward to. Here are a few ideas:

• Treat yourself to a special Monday breakfast: Instead of grabbing the usual toast or cereal, treat yourself to something you love—whether it’s a homemade smoothie, a warm cup of coffee with a splash of vanilla, or pancakes with your favorite toppings.
• Morning journaling: Spend five to ten minutes journaling about what you’re grateful for, your intentions for the day, or anything you want to get off your mind. This simple act of reflection can help you start the day on a positive note.
• Enjoy a quiet moment of stillness: Before you dive into emails or your to-do list, take a few moments to sit quietly with your coffee or tea. This small act of stillness can help calm your mind and set a more peaceful tone for the day.

4. Break Down Your Tasks

One of the reasons Mondays feel overwhelming is that we’re often hit with a long list of tasks that accumulated over the weekend. Staring at a massive to-do list first thing Monday morning is a surefire way to increase stress.

Here’s how you can manage it:

• Prioritize your tasks: Start by identifying the top three tasks that absolutely need to be completed that day. Focusing on your most important priorities will make the day feel more manageable.
• Break tasks into small steps: Rather than diving into one massive project, break your tasks into smaller, more achievable steps. This gives you quick wins throughout the day and builds momentum to keep going.
• Use time blocks: Try working in time blocks, like the Pomodoro Technique (25 minutes of focused work, followed by a 5-minute break). Breaking the day into smaller chunks makes it easier to stay focused without getting overwhelmed.

5. Dress the Part

Working from home means no one’s watching, so it’s easy to fall into the habit of working in your comfy pajamas all day. But what we wear can impact how we feel, and dressing the part—even when working from home—can shift your mindset.

• Put on real clothes: You don’t need to wear a suit, but changing out of your pajamas and into something that makes you feel good can help separate your “work mode” from your “relax mode.” It signals to your brain that it’s time to get things done.

6. Connect with Someone

Working from home can feel lonely, especially on Mondays when everyone seems to be diving into their own tasks. Take a moment to connect with someone, even virtually:

• Schedule a morning check-in: Whether it’s a quick call with a colleague or a Zoom coffee break, connecting with another human being at the start of the week can lift your spirits and make you feel less isolated.
• Reach out to a friend: Even if it’s not work-related, a quick message or phone call to a friend or family member can remind you that you’re not alone. Sharing a laugh or venting about the Monday blues together can help lighten the mood.

7. Give Yourself Something to Look Forward To

Mondays often feel tough because they seem like the start of a long, relentless week. 

But what if you flipped the script and made Mondays a day you could actually look forward to? By planning something enjoyable or special, you can shift your mindset and make Monday feel more exciting and less like a drag.

Here are some ideas to make your Mondays brighter:

Treat Yourself to a Monday Reward

After a busy day of work, indulge in a little treat to mark the end of the day. The anticipation of this reward will give you something to look forward to and help you power through any Monday slumps. Here are some ideas:

• Order your favorite takeout: Skip cooking and treat yourself to your favorite dish from that restaurant you love.
• Make a special dinner: If you enjoy cooking, make Monday night a time to try out new recipes or cook a comforting, favorite meal that you usually reserve for the weekend.
• Dessert night: Why not declare Mondays “Dessert Night”? Whether it’s a slice of cake, a bowl of ice cream, or a fancy chocolate bar, this little ritual can make the evening feel celebratory.

Plan a Fun Evening Activity

You don’t have to wait until the weekend for a little fun. Incorporate something enjoyable into your Monday evening to end the day on a high note. Here are a few ideas:

• Movie night or TV show binge: Have a series you’re excited to watch? Save it for Monday evenings so you can kick back and unwind after a productive day. Whether it’s a nostalgic re-watch or the latest Netflix release, zoning out to a good show is a perfect way to decompress.
• Gaming session: If you’re into gaming, set aside some time on Monday night for your favorite game—whether it’s a solo experience or an online multiplayer with friends. This can be a great way to destress and have some fun.
• A relaxing bath: Turn your Monday evening into a spa-like experience. Light some candles, put on calming music, and indulge in a long, relaxing bath with your favorite bath bombs or salts. A little pampering goes a long way.

Get Social

Having something social to look forward to can be a great way to shake off the Monday blues:

• Plan a casual meetup: Even if it’s virtual, schedule a catch-up session with friends or family on Monday evenings. Whether it’s a coffee chat, a casual dinner with a close friend, or even a video call, connecting with loved ones is an uplifting way to finish the day.
• Join an online or in-person class: Sign up for a class that interests you—whether it’s a virtual yoga session, a painting class, or even a language lesson. This can give you a sense of purpose and something fun to focus on besides work.
• Organize a themed night: Host a themed Zoom night with friends. It could be trivia, a virtual cooking night, or even a casual “watch party” where you all watch the same movie together.

Plan a Creative Outlet

Engaging in a creative activity at the end of Monday can feel rewarding and help reset your mind:

• Craft or DIY projects: Whether you enjoy knitting, painting, or working on DIY projects, give yourself time on Monday to get lost in a creative hobby. It’s a great way to switch gears and focus on something that brings you joy.
• Journaling or writing: Reflecting on your day or your goals for the week through journaling can help ease anxiety and bring clarity. You could even write about what went well that day, or what you’re looking forward to in the days ahead.
• Music or podcast time: Listen to a new album you’ve been excited to hear or dive into an interesting podcast. Make it a ritual that Monday evenings are dedicated to discovering new tunes or stories.

Plan a Mini Adventure for After Work

Give yourself something a little different to break up the usual Monday routine:

• Take a nature walk: After your workday is done, head outside for a walk in nature. Even if it’s just around your neighborhood, being outside can help you feel refreshed and clear your mind.
• Visit a local café or park: Sometimes, a simple change of environment can be just the thing to lift your spirits. Plan to visit a local park, grab a coffee at your favorite café, or simply sit somewhere peaceful and enjoy the world around you.

Work on Personal Goals

If you’re someone who thrives on progress, consider setting aside Monday evenings to work on personal goals or passions outside of work. This could be:

• Learning something new: Whether you want to pick up a new language, start learning to play an instrument, or dive into a new book, Monday is the perfect time to dedicate to self-improvement or learning.
• Fitness goal progress: If you’re working towards a fitness goal, use Monday as a time to kickstart the week. Whether it’s an at-home workout or a fitness class, this can help you feel accomplished and energized.

Have a “Do Nothing” Night

Sometimes, the best way to unwind is to do absolutely nothing. Give yourself permission to veg out without guilt:

• Unscheduled free time: Instead of planning every minute, let Monday evenings be about unwinding with no specific agenda. Let yourself go with the flow—whether that means scrolling through your favorite websites, napping, or simply lying down and doing nothing.

The Bottom Line: Make Monday Yours

The key to conquering the Monday blues is giving yourself something to look forward to—something that makes the day feel like more than just the beginning of another grind. By adding small treats, fun activities, or social connections to your Monday, you can transform it from a day of dread into one of balance and even excitement. It doesn’t have to be extravagant; it just has to be something that makes you feel good.

So, as you prepare for the week, remember: Mondays aren’t something to survive—they’re something to shape into your own. With the right mindset and a few small tweaks to your routine, you might just find that Mondays become your favorite day of the week.

8. Taking the First Step: Shifting Your Mindset When Monday Feels Like a Mountain

Let’s be honest—sometimes (or most times for me), just the thought of opening your laptop on Monday morning can feel like an enormous task. 

You may find yourself staring at the screen, already dreading the week ahead, feeling unmotivated before you’ve even started. If you’re battling this mental block, know that you’re not alone. The good news? There are small mindset shifts you can make that will help you take that crucial first step.

Focus on One Small Task

When the weight of the week feels overwhelming, trying to tackle everything all at once can be paralyzing. 

Instead, focus on just one small, manageable task. It can be as simple as opening your email inbox, organizing your to-do list, or even brewing your morning coffee before you sit down to work.

Here’s the trick: once you’ve completed that small task, you’ll often find that momentum naturally starts to build. 

Accomplishing even one minor thing can provide that spark of motivation to keep going. Don’t think about the mountain ahead—just take that first step.

Break It Down Hour by Hour

If thinking about the entire day (or worse, the whole week) makes you want to crawl back into bed, try breaking the day down into manageable chunks. 

Focus on just the next hour, or even the next 30 minutes. What can you accomplish in that short window?

By zooming in on the present moment rather than worrying about everything coming later, you can relieve some of that pressure. Give yourself permission to only focus on what’s directly in front of you, and slowly, the rest will fall into place.

Reframe Your “Why”

When you’re stuck in the Monday blues, it’s easy to feel like everything you’re doing is a grind. 

One helpful technique is to reframe the “why” behind your tasks. Instead of focusing on the stress or workload, remind yourself of the larger purpose behind what you’re doing.

Ask yourself: What am I working toward? How does today’s work contribute to my goals? Whether it’s building your career, making life better for your family, or simply growing as a person, reconnecting with the deeper purpose behind your tasks can shift your perspective.

You may also want to explore how things can be more rewarding for you based on your Human Design.

Use Positive Self-Talk

We often don’t realize how much our internal dialogue affects our motivation. 

If your Monday mantra sounds like, “Ugh, I hate this,” or “I don’t want to do this,” your mindset will reflect that negativity. Instead, practice using positive self-talk to create a more empowering mindset.

For example, swap out “I don’t want to deal with this project” with “I’m going to tackle this one step at a time, and it’ll feel great when it’s done.” It’s a subtle shift, but it can help you approach tasks with a more positive and productive outlook.

Set Micro-Rewards

If the idea of jumping into a full day’s work feels like too much, give yourself small rewards throughout the day to keep motivation high. For example, tell yourself, “After I finish this task, I’ll take a quick coffee break,” or “Once I wrap up this project, I’ll take 10 minutes to stretch or listen to my favorite song.”

These micro-rewards not only make the workload feel less daunting, but they also give you something to look forward to, keeping you energized as you move through your day.

Shift Your Environment

Sometimes, your surroundings can have a huge impact on your mindset. If you’re feeling stuck or unmotivated, try shifting your environment—whether that’s working in a different room, moving closer to natural light, or even just tidying up your workspace.

If you associate a certain area with “weekend vibes,” create a dedicated workspace that signals productivity. It might sound small, but a change of scenery can often shift your mindset and help you take that first step.

Acknowledge Your Feelings Without Judgment

Feeling demotivated or overwhelmed? Instead of beating yourself up for not feeling “ready” or productive, take a moment to acknowledge those feelings without judgment. Recognize that it’s okay to not feel 100% all the time. Mondays can be tough, but the important thing is to show up for yourself, even when it’s hard.

By accepting your emotions, you take away their power to stop you in your tracks. It’s okay to not feel motivated at the start—what matters is that you take that first step, however small it may be.

The Bottom Line: Start Where You Are

It’s important to remember that you don’t need to be perfectly motivated or fully ready to tackle the week every Monday. 

Some days, getting started is the hardest part—and that’s okay. What matters most is taking the first step, no matter how small, and giving yourself the grace to move forward at your own pace.

Shifting your mindset from “I have to do everything” to “I’ll start with this one thing” can make all the difference. Be kind to yourself, take that small first step, and watch how it sets the tone for the rest of your day. Before you know it, Monday will feel a little less daunting, and you’ll be well on your way to conquering the week.

9. Reframe Your Mindset

Lastly, it’s all about mindset. Mondays get a bad rap, but what if you could see it as a fresh start rather than a dreaded end to the weekend?

• Focus on new opportunities: Rather than thinking about what you have to do on Monday, think about what you get to do. Monday is a chance to start fresh, set new goals, and make progress toward something that excites you.
• Practice gratitude: Take a moment to reflect on what you’re grateful for as the new week begins. Whether it’s the flexibility of working from home, the projects you’re passionate about, or simply your morning cup of coffee, focusing on gratitude can shift your perspective.

Conclusion: You’ve Got This!

Mondays don’t have to be the enemy, especially when you’re working from home. 

With a few small adjustments, you can turn Monday into a day that sets the tone for a productive and fulfilling week. Whether it’s a morning routine that gets you excited, a check-in with a friend, or simply reframing your mindset, remember that you’re in control of how you approach the day.

So go ahead, conquer the Monday blues, and embrace the start of a brand-new week. You’ve got this!