Transform Your Sunday Blues Into Purple Mondays

As the weekend winds down, many of us experience a familiar wave of dread about the upcoming work week. It can really put a damper on your mood going into the week. It is frustrating having to switch from leisure mode to work mode. 

But it doesn’t always have to be this way! What if you could imagine Monday as a day you look forward to, filled with motivation and the feeling of a fresh start. Say goodbye to Sunday scaries and Monday blues, and say hello to a week full of energy and enthusiasm by using these strategies:

 

Prep for Monday

Preparing yourself for the upcoming week doesn’t mean you drown in overthinking about all the things you have to accomplish. Instead, spend some time on Sunday evening or Monday morning to make an organized and manageable to-do list. Write down the big important deadlines, meetings, chores, and appointments and break down each one into smaller, actionable tasks so you can prioritise your time and energy over the week accordingly. Map your week out in a way that feels more exciting than daunting. Spread out your tasks evenly across the week while giving yourself breaks and treats in between. You’ll thank yourself by Thursday morning for sure! 

Pro Tip: Pick out your outfit for Monday the night before, so you feel polished, unrushed, and ready to conquer the day on Monday morning. For those of you who work from home, resist the urge to stay in your pajamas! You don’t need to dress up, but wearing presentable clothes will signal your brain to shift to work mode. 

Wrap Up Early on Sunday

Sundays are for relaxing and unwinding from the rush of the week and the energy of the weekend. Mentally wrap up the week—whether it is binging on the latest show on Netflix, reading and napping all day, or taking a stroll in the park, Sunday is for rest. However you choose to spend the day, make sure you wrap up early so you’re not sleep-deprived on Monday. A day of rest should be followed by a night of rest, after all. A good night’s sleep is essential for a healthy body and a positive attitude. 

Pro Tip: Wind down with a calming routine before bed—no worrying about responsibilities, just relaxation! Spending a few minutes in meditation and penning our thoughts down in the One Day at a Time journal is a favourite part of our night routines. 

 

Meal Prep for the Week

This is a game-changer. Whether it is your favourite salads or curries, having your meals sorted out is crucial to keep your sanity intact during a busy week. 

The last thing you want is to wake up and panic about what to pack for lunch with the leftovers in your fridge or to come home after a long day only to realise you need to make dinner from scratch. Regular planning can help you be clear on what to buy when you get groceries. Plus, it prevents you from making unhealthy, last-minute decisions and also ensures reduced food waste. 

Based on how busy your week is, you could either note down your meal plans for the week for fast and easy recipes you can make instantly, or even batch-cook on the weekends for those days when you only have enough energy to heat up your food and eat. What you eat can directly influence your mood and energy levels. Prioritize your wellbeing by incorporating whole foods, fruits, and vegetables into your meals. A nutritious diet can boost your energy and help you feel more positive and ready to tackle the week.

Pro Tip: Instead of viewing it as a cumbersome chore, make it a fun activity. Play your favourite podcast, playlist, audiobook or movie while you cook. You’ll have a great meal and be 10% more knowledgeable/entertained than before! Experiment with the ingredients you have available… you might just stumble upon a new personal favourite dish. Invite a friend over and meal prep together. 

 

Begin Each Day With an Affirmation

All the weekend prep in the world still might not be enough to wake you up with a fully happy mindset on Monday morning. This is where affirmations work their magic. Instead of picking up your phone as soon as you wake up, start each day with a positive affirmation! It can be something that aligns with your goals, for instance, “I am capable of handling any challenges coming my way,” or something reassuring like, “I promise myself love and kindness.” 

Whether you’re speaking them aloud in front of a mirror or writing them in your journal or a sticky note on your desk, be assured that the power of positive affirmations can significantly influence your mindset by lowering anxiety and building self-confidence.

Pro Tip: If you’re uncertain which affirmations you can practice, try out our Calm Reflections card deck, which has affirmations and activities to help you embody your daily affirmations! As we love to say, an affirmation a day keeps the gloomies away. 

 

Get Your Body Moving

Depending on your schedule, squeeze in a mini workout before or after work. Whether it is a brisk walk or jog around your neighbourhood or a yoga session at home, exercising will do wonders for your mental health and wellbeing by clearing your mind. Doing so will prevent you from going into work still groggy with sleep, but also ensure that you perform better at work. A good exercise will enhance your metabolism, strengthen your cognitive skills, and get you ready to conquer the day! 

Make Fun Plans for the Week

While you might be busy with work, make sure you have some fun activities planned during the week so you have something to look forward to. From trying out new restaurants, to having a meal with your friends, to taking a hobby class, to planning a health retreat at the spa for the end of the week, the world is your oyster! 

Making plans for something you will enjoy can help motivate you to complete your tasks in time and offer a reason to wake up excited knowing that something fun is coming soon. Break the monotony of work and shift your focus from the dread of working to the anticipation of a fun time!

These experiences will offer an opportunity to disconnect from daily stressors and leave you feeling rejuvenated. 

 

Embrace and Prioritize Self-care

Pamper Yourself

Self-care has many facets, but often people focus on only a few aspects of it. Real self-care goes beyond just pampering yourself—it is a lifestyle choice that involves nurturing your mind, body, and spirit. Explore activities that promote wellbeing and improve your mood, like a long walk, a relaxing bath, or a calming hobby, and try to make them a part of your routine. 

Self-Care At The Office

Self-care is not restrained to the confines of your home—it also includes promoting wellness at the workplace. Creating a positive work environment will directly influence your mood and performance. Encourage open communication and a culture of support amongst colleagues instead of toxic competitiveness. Plan on evenings out with peers, meditation sessions, or outdoor group activities. This will help strengthen the bond within the office and enhance workplace wellbeing. 

Self-Reflection

Self-care also includes reflecting on your week. Take a few minutes and go over the events of the week: What challenges did you face? How did you overcome them? How did you manage your emotions? What successes did you celebrate? Understand what went well and what could be improved. Identify your triggers. This practice not only helps mitigate the dread of going back to work, but also cultivates self-awareness and personal growth, and sets a positive tone for the week. A good way to practice this is by journaling, especially gratitude journaling!

Pro Tip: Instead of seeing it as the end of your weekend, see it as a new beginning—a fresh start to set new goals and make progress on old ones. Try out our Art of Manifestation journal for some guidance on setting goals and making them your dreams come true!

 

While dreading the upcoming work week is a common experience, it doesn’t have to take over your life and by using the strategies we discussed, you can make sure of it! Remember, it’s not just avoiding dread, but about embracing the week with positivity and nurturing a fulfilled and balanced life. Take the time to reflect on your experiences, celebrate your victories, and focus on your wellbeing, and you’ll find yourself looking forward to embracing each week with open arms. Here’s to a joyful and productive week ahead!