Monday blues, most people have it and it is a worldwide issue. The alarm goes off after a weekend of fun and sleep, then all you want is for your bed to swallow you up and it be Saturday again. But what if we could help make that Monday morning routine a little easier?
There are little bits you can do over the course of the weekend and on Sunday night to help reduce the lack of energy come Monday morning. So instead of smashing your alarm clock up and taking in 23 shots of espresso, you can attack the day ahead of you and feel fantastic.
Women are found to be more prone to fatigue than men and around 10% of the world population are said to be fatigued at any given time but we have put together a little list to help you work on either your physical or mental fatigue which should lead to a better start on Mondays.
Figure out what’s wrong – Take some time to figure out what the problem is with waking up on a Monday, as we said before there are 2 issues, physical and mental fatigue. Working on improving these have very different approaches so take some time to look at what is causing the biggest issue for you. Is it physical, have you not had enough sleep, are you not eating enough nutrients or do you need to become fitter or could it be mental fatigue? Is your job draining you, do you feel like you have too much pressure to deal with or is there another aspect of your personal life that is taking its toll on you. Take some time out to figure out what you need to change so you can start the week in a good frame of mind.
Unplug for the weekend – Ignore work emails and try to get away from the TV/Laptop. Take some time to allow your brain to mentally relax, go for a walk, meet friends or create a plan that doesn’t involve anything work-related and that limits electrical products use.
Keeping yourself off of your phone and laptop over the weekend allows the brain a chance to fully recharge and shall help you when you wake up on Monday morning ready to attack the day.
Plan for the week ahead – Find a day between Friday and Sunday that allows you to plan your following week. If you want the whole weekend off, make sure you do this on the Friday so you know what is on your schedule. A lot of people struggle with pressure as they don’t know how their week ahead looks, so planning allows you to know in advance where you are at and it means you can book in some fun activities in the evenings too. Things may change and plans can be altered but it will help you having a vague guide to the next week.
Get enough sleep – Easy one and I won’t delve into this too much as we spend a lot of time talking about getting enough sleep. But Sunday should be the one night a week you ALWAYS get 8 hours sleep. Give yourself a chance to feel fresh on Monday, get to bed early on a Sunday.
Keep Monday schedule light – This half relates to the planning of the week before, keep your Monday goals, meetings and deadlines to a limit where possible. This way you don’t dread the day ahead and you can actually be pretty productive, obviously if something urgent has to be done on that day then of course, take on that task but if you can try to limit how many stressful tasks you need to complete on Monday
Make Monday night plans – Again links into the planning the week ahead, try to give yourself something to look forward to on a Monday evening rather than just trying to get through the day. If you have something to look forward to, your mood will be better and the time will fly throughout the day. It can literally be anything, cinema visit, dinner with a friend, an exercise class, a run or gym session, a hobby or just something simple like a walk by the river. Give yourself something to keep you positive and focused on.
Boost magnesium – Magnesium is a nutrient that cannot be made by the body so is needed from the foods we eat. It plays a massive part in how our body functions by contributing to muscle and nerve function, protein synthesis and energy production. You can look at adding any of the following to your diet where possible to boost your intake of magnesium; dark leafy greens, nuts, fish, wholegrain, bananas or supplement with a good source of magnesium.