I was chatting to a friend on Friday as she joined us for our evening dog walk. She talked about how great it was that it was Friday. Although she followed this by saying that she loves her part-time job and so she is surprised that she still gets that Sunday feeling and then the Monday Blues. Me too!

I love what I do and I’ve completely broken away from the shackles of expectations around me and yet I do get that Sunday feeling of dread. I think in my case though, it’s still a habit from almost decade of boarding school. Sunday night at school was depressing because the kitchen staff were off and so we never got a proper meal. And a Sunday at home meant that we would soon be on the drive back to school. 

Why Monday Blues?

All this got me thinking about where Monday Blues comes from. Whilst the phrase was initially created in 2004, apparently for an advertising campaign, the fact remains that many of us dread Monday. We simply ‘survive’ that day, even if that hasn’t been proven scientifically yet.

Sadly many people drift into jobs they don’t find meaningful due to various reasons of peer pressure or family expectations. It is hard to make changes in life but the Monday Blues could be your brain telling you that something needs to change. Others might be suffering from depression without realising it. As a much milder example, I had no idea I suffered Seasonal-Affective Disorder (SAD) until I left the UK to live in the tropics. Instantly, a huge weight was taken off my shoulders. 

Then there are those who just have the Monday Blues because it’s Monday. Perhaps the shift in routine is too extreme or the well-deserved rest was never taken properly over the weekend. However, I do laugh at those articles that tell you to go to bed early on a Sunday and keep getting up at the same time during the weekend as you do during the week. I’m all about mindfulness and healthy living but I still like a little indulgence. There’s nothing wrong with sleeping in or reading in bed all morning with your dogs curled up around you. 

So how can we better transition to Mondays? Can we even make them fun … there’s a challenge for you: 

1- Work out the Cause 

Whilst it might sound obvious, many people just accept Monday Blues as part of life and just keep on trudging through. You don’t have to. Stop, listen to your body and to your emotions. You have the answers but sometimes we need a little help to unlock them. Work with a coach or a therapist but don’t assume that your Mondays have to be black just because people around you say so. 

2-  Exercise / Yoga 

This is probably the least favourite one for most people but moving our bodies and activating our endorphins  and dopamine will get us motivated again. Of course, finding the motivation can be part of a vicious circle but it doesn’t have to be a huge session and even just a series of sun salutations can get you going. Or check out my post on motivating yourself to exercise for a few more ideas.

3- Use your Senses 

For me this is about feeling alive and present. Putting on loud music and dancing in bare feet or using a strong smelling shower gel that you enjoy can be invigorating. With time, as you keep using your senses, you realise that you naturally start noticing smells and sounds more. You start being more present and feeling more alive. You essentially get out of your head and appreciate being here in the now. 

4- List 10 Things You Like About Yourself 

When we are feeling slightly down, our inner voice tends to be more critical as it’s either berating us for feeling down or it’s telling us we’re useless for letting ourselves feel down. There are many self-esteem exercises out there that you can do but one of my favourites is very simple. List 10 things you like about yourself and you can even ask your friends what to list. Have that list on your bedside table and read it when you wake up. Don’t just read it but read it and feel it. With time, you’ll start noticing the difference. 

5- Reward Yourself 

At the end of the day, our brains still need their gratification and there’s nothing wrong with tricking it to give you some more of its natural happy chemicals. So treat yourself to something fun for lunch and go for a walk outside. The sun helps release serotonin which makes us feel happier. Don’t feel guilty and remind yourself that everyone needs a little indulgence every once in a while but it can still be healthy one.

And yes, damn it, Mondays are hard and that’s ok. We’re all in it together. You can motivate yourself by taking small steps, giving yourself a reward and sharing your lunch indulgence with someone. Talk about those infernal Mondays and remind yourself that it’s ok to have off days. We are human.