Monday Morning Motivation: 11 Tips against the Monday Blues
Every monday the same: working again, the gray, dreary everyday life again. If your Monday Morning Motivation is missing, here you can find effective advice on what to do about it.
Many of us start the new week of work always tired, listless and irritated. The tasks are difficult, the colleagues are annoying and you really just want to get home as fast as possible. That this effect isn’t just imagination, also show several studies.
For example, a study by the School of Economics found that worker productivity on production lines was significantly lower and the number of mistakes made was much higher. In 2010, a survey by the German research institute forsa with 1,002 participants found that almost one in three Germans suffers from the so-called “Monday blues” both physically and mentally. There are several reasons why we feel beaten and irritated on Mondays.
What can be the reasons for low monday morning motivation?
A simple reason is often our changed sleep behavior on the weekend. If we had short week nights, fatigue and lack of sleep during the week, we often try to compensate this deficit at the weekend by taking a long night’s sleep. In addition, because we don’t have to get up early, our sleep times usually differ from those during the week. The result: Our body gets used to a new sleep rhythm at the weekend. Then when our body slowly gets used to the new rhythm, it’s Monday and we change everything again.
Some second interesting effect can be observed in our immune system. This works at full speed during the working week, so that we survive the stressful everyday life as unscathed as possible. At weekend, our immune system also adapts to the relaxed situation. You probably know this effect by the fact that you have often become ill on vacation. It usually takes a while for our immune system to start up again on Mondays, so that there are often noticeable performance losses on this day.
Another problem is when so many tasks have to be done on the desk on Mondays that we don’t even know where to start. The week seems endless for us.
Unfortunately we can’t abolish the Monday itself. But we can do some things to make this day little more pleasant:
1.) Ensure a healthy sleep rhythm
Don’t overdo it with sleeping in the weekend! If you sleep 7 hours during the week, you shouldn’t sleep more than 8 to 9 hours at the weekend. If feasible, try to go to bed whenever you go to sleep during work week. Also try to sleep roughly at the times you sleep during workweek. So if you have to get up on Monday at 7am, avoid sleeping on Sunday until afternoon.
Also, become aware of the function of human sleep cycles and try to use them for yourself.
2.) Leave your workplace tidy
Leave your workplace well on Friday so you won’t have to worry about going back there on Monday. Complete your tasks whenever possible and clean your desk so you can start the new week relaxed on Monday.
3.) Plan your taks
First thing you should do on Mondays is to give you an overview of your tasks and to plan your week based on them
This gives you the reassuring feeling of having considered all the tasks and knowing exactly when you will be dealing with which of it.
4.) Influence yourself with music
It’s always amusing to watch people being told by radio moderators on Mondays that there are only 5 days left until the weekend or whatever terrible things happened in the world.
Seriously now. Would you like to hear something like this in the morning of all times, when you are probably not in a great mood anyway?
5.) Accept times with less motivation
As you’ve read above, it’s not uncommon to be a little less powerful on Mondays. Consider this natural fact and try to do less complex tasks on Mondays rather than worrying about it all day if something doesn’t work out.
6.) Have a good and healthy breakfast
Don’t make the beginning of your workday more stressful than it really needs to be. Try to get up so early that you can have breakfast in peace and enjoy a good cup of tea or coffee.
A week can’t be more stressful than running out of the house at the last minute and having to eat (mostly unhealthy) snacks on the way or later .
7.) Relax the day
Monday doesn’t have to be bad and boring; Just spice it up a little bit.
Meet up with friends for lunch or visit the local swimming pool, a good restaurant or your favorite bar after work. The advantage: You have something to look forward to all day long.
8.) Get fit for the day
If you can schedule it, try to get fit and lively before the work day. Go for a run, visit the gym for an hour, or do a little workout at home.
You may find this a little difficult at first. Especially when you have to get up one or two hours earlier than usual because of this.
But believe us, your body will get used to it quickly and you will be a lot fitter for the day after exercising. Another advantage: you have already done your sport for the day and don’t have to do it after work.
9.) Don’t let yourself be influenced
Not only on Monday: avoid dealing with people who complain about the work all day long.
Surround yourself with people who are in a good mood, do their jobs, and do you good, rather than counting down to the weekend.
10.) Try sex in the morning
In addition to the effects that the mentioned sport has in the morning, sex gets your hormonal balance going. Another advantage: your partner also has something of it all day long.
11.) Sweeten your work
Make the workday a little more enjoyable by bringing something delicious to work with you. This can be, for example, your favorite meal, a cereal bowl with all kinds of toppings or a chocolate bar.
Incidentally, researchers have found that Monday isn’t the least popular day. Instead, it’s Sunday, because here most people are already mentally back in work and can hardly switch off properly.
In a nutshell
Almost all of us know the lack of monday morning motivation. After a relaxing weekend, we find it difficult to get back into our work on Monday. We are tired, much less efficient and not in a good mood.
To minimize the risk of doing so, it’s important to leave as little work as possible on Fridays and not to sleep too much on the weekend.
If we want to start the new week in a good mood, sport, good food and, above all, dealing with the right people can also help us.