The Case of the Monday Blues

A lot has been written about Americans working longer and harder hours and taking less vacation. CNN Money reports that 4 in 10 workers put in 50+ hours on the job each week:

http://money.cnn.com/2015/07/09/news/economy/americans-work-bush/

For many, this might be labor of love, doing work that is interesting and meaningful. But even people who love their job may experience on-the-job-stress and have the occasional “I hate my job!” moments. I have found in my practice that Sunday afternoons and evenings are the most sought after time slots for coaching. For many, Monday morning blues have a tendency to start on Sunday. A common question is whether experiencing the Sunday Night or Monday Blues is a sign that it’s time to quit. The HR answer is “it depends” to be followed by coaching questions to evoke strategic thinking, exploration, and evaluation of choices.

But before we get ready to ponder the age-old question “should I stay or should I go,” we can try and use self-regulation strategies to beat the Sunday night or Monday morning blues.

First, you need to develop your own start of the week practice. Some people find it helpful to start their Monday on Sunday night mentally preparing for the new work week ahead while others don’t want anything to interfere with their Sunday night enjoying every last minute of work-free time.

But whether you choose to start on a Sunday evening or Monday morning, the following activities may help you transition smoothly into your work week Monday morning:

1. Do things that give you energy

• Treat yourself. It doesn’t have to be big: a meal with friends, a special dessert, watching a favorite movie, working on an art project, having an extra shot in your morning coffee, anything that will bring you pleasure and make Sunday night and Monday morning special.
• Work out to get an endorphin boost to improve your mood.
• Create your “happy place” playlist.
• Dress for success; choose your best outfit that makes you feel happy and powerful.
• Schedule something fun for Monday to have something to look forward to.

2. Find meaning outside of work

Our job is just one aspect of our life. Make time for your loved ones and friends. Pursue something you are passionate about: enjoy old/new hobbies, volunteer your time, and learn something new.

3. Embrace your stress

When we accept the Monday blues as a normal phenomenon, we can re-shift our focus to take control of our Sunday night and Monday morning experience.
 

First, smile! There is scientific evidence that smiling can make you happy: https://www.psychologytoday.com/blog/prefrontal-nudity/201208/smile-powerful-tool
 

Then practice mindfulness. Focus on the here and now with a positive perspective and a sunny disposition: the good in your life and on the job, the things to be grateful for, and the things you can accomplish. A great tool is using affirmations. Create reminder cards to help you start your new week right. Similarly, you may create such positive affirmations for you kids’ lunchbox – “I love you because…” or your loved one.
For inspiration, check out Louise May affirmations at www.louisemay.com.

Let’s make it a great week!