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Let me say it out loud:
Mondays aren’t the problem. It’s the way we’ve been conditioned to see them.
We treat them like the official start of the grind, a rude awakening after two days of freedom. But what if we flipped the script? What if Mondays didn’t have to feel like a punishment?
Today, I’ll share with you a few simple habits that have made my Mondays suck a whole lot less. Make these small shifts and I’m sure you won’t be needing an IV drip of caffeine every Monday.
So here’s your cheat sheet to beat Monday blues for real this time!
1. Start Your Sunday Nights Right
Monday’s don’t exist in isolation. They’re a direct result of how you end your weekend.
If your Sunday night is chaotic, rushed, or full of last-minute stress, you’re setting yourself up for a Monday that feels like an uphill battle.
Here’s how you can set this right:
- Create a Sunday night ritual: Ending the weekend on a peaceful note tells your brain it’s time to slow down, making sleep (and a smoother Monday) more likely. Watching a comfort show, sipping chamomile tea, and reading are some activities that you can try.
- Lay out your Monday outfit: Decision fatigue is real, and the last thing you need at 7 AM is a clothing crisis.
- Brain dump tomorrow’s to-dos: Ever had your mind race with all the things you need to do as soon as you get in bed? Write them down to get them out of your head so you can actually relax.
2. Wake Up To Something That Doesn’t Suck
Mornings set the tone for your entire day.
So, if the first thing you experience on a Monday is a blaring alarm or an instant dive into emails, your brain immediately associates waking up with stress. And that stress follows you for hours.
To make waking up not feel like a punishment, you must:
- Pick a soft alarm tone or a song that puts you in a good mood, and not straight into a fight-or-flight mode.
- Give yourself something to look forward to like a fresh cup of coffee waiting or a bomb breakfast planned the night before.
- Skip the snooze button as it actually makes you groggier no matter how much it feels great in the moment.
3. Dress For The Mood You Want, Not The One You’re In
If you roll out of bed and throw on whatever’s closest (probably sweatpants and a hoodie), your brain stays in low-energy, weekend mode. But when you dress like someone who has their life together? You start feeling like you do.
There’s actual psychology behind it—it’s called enclothed cognition, and it basically means what you wear influences how you feel and perform.
Now, I’m not saying you need to show up to work in a full power suit, but making intentional outfit choices can shift your whole mood.
Pro Tip: Pick something that makes you feel confident. Add a pop of color to boost your mood—yellow for optimism, red for confidence, and blue for calm.
4. Fuel Your Day With Something You Love
Mondays are already rough—why make them worse by running on fumes?
What you eat and drink directly impacts your energy, focus, and mood. Poor diet, low energy, crankiness, and that weird foggy feeling where your brain refuses to function—it’s all connected.
So, make sure you:
- Never skip breakfast: Mornings are rushed. I get it. But even something quick (like Greek yogurt or a smoothie) keeps your energy from crashing before lunch.
- Hydrate like your mood depends on it (because it does): Being even mildly dehydrated can make you feel tired and irritable. Keep a water bottle nearby and sip frequently.
- Pick a “Monday treat”: Maybe it’s your favorite overpriced coffee, a homemade breakfast you actually enjoy, or lunch from a place you love. Something small, but something good.
5. Plan Something Exciting For The Week Ahead
One reason Mondays feel unbearable? It’s easy to get stuck in the mindset that the whole week is just work, responsibilities, and waiting for the weekend.
But if there’s something exciting on the horizon—something that isn’t just an obligation—it shifts your whole perspective.
- Plan a mid-week coffee date, happy hour, or workout with a friend.
- Book a class or activity that excites you—a new hobby, a movie night, a fun event.
- Set a mini-goal for something you want, not just what work demands.
6. Turn Your Morning Commute Into A Hype Session
If your commute is just you, half-asleep, scrolling mindlessly, or staring out the window in existential dread, you’re wasting prime mood-boosting time.
It doesn’t matter if it’s 10 minutes or an hour, you must learn to use this time to elevate your energy instead of further draining it.
Below I’ve mentioned some tricks that have made my commutes feel less like a chore:
- I blast my “Monday Mood” playlist to change my brain chemistry on a sluggish Monday morning. It’s a mix of upbeat pop and some of my favorite throwbacks that make me feel unstoppable.
- Instead of spiraling about all the work waiting for me, I think about ONE thing that I want to accomplish today. It gives my brain a focus point instead of stress.
- If you’re not driving, I’d highly recommend listening to something that inspires or excites you. You could tune into your favorite true-crime podcast or start an audiobook that makes you think.
7. Redefine What “Productive” Looks Like
Overloading your Monday isn’t a power move.
You do that and by noon, you’re drowning. Worse, by the end of the day, you feel like you’ve failed because there’s still a mountain of things to do.
So, how do you break out of this grind?
- First, create a “must-do” list, not a “should-do” list. Prioritize what actually needs to get done, and let go of the pressure to tackle everything at once.
- Second, leave buffer time in your schedule. If your calendar is back-to-back meetings or tasks, there’s no room to breathe. A little flexibility can make a huge difference for your Mondays.
Trust me, these two small shifts will get you rid of those Monday meltdowns!
8. Plan A Mid-Day Break You’ll Look Forward To
If all you do is grind from morning to evening with zero relief on a Monday, no wonder it feels unbearable.
However, when there’s something in the middle of the day that breaks the monotony, the second half of Monday doesn’t feel so impossible.
Some things for you to try:
- Step outside for some fresh air (yes, even if it’s just five minutes).
- Call or text someone who makes you laugh.
- Watch an episode of a comfort show or read a chapter of a book.
- Switch up your environment, if possible. For instance, you can work from a cafe for a bit or take lunch somewhere new.
9. Make Monday Nights All About You
You made it through Monday—now what? If your answer is “collapse into bed, scroll mindlessly, and dread Tuesday,” we need a better plan.
Monday nights should be a reset, not just a countdown to the next workday. Something that calms you down, reduces work stress, and gives you a chance to connect with yourself.
Here are some things that I’ve made mandatory for not just my Monday nights:
- A self-care ritual: Doesn’t have to be anything fancy. I’m someone who loves a long, relaxing shower followed by my comfy PJs and a minimalist skincare routine.
- Do something fun (yes, on a Monday): Watch a show you love, start a new book, or cook your favorite meal. Involve yourself in an activity that you genuinely enjoy, even if it becomes a routine.
- Disconnect from work: Seriously. Close the laptop, mute the notifications (work), and give yourself permission to exist outside of productivity mode.
A Reminder: Mondays Are Temporary
No matter how rough a Monday feels, it’s just 24 hours. It will pass.
The stress, the exhaustion, the overwhelming to-do list—it’s not forever. By the next day, you’ll already be one step closer to the weekend, and by the next Monday, today won’t even matter anymore.
So when the Monday blues hit hard, remind yourself: You’ve survived every single Monday before this one. You’ll survive this one too.
