An animated image of a person walking with an open umbrella while raining on Monday. The background is transparent.

26 February 2023 9 Min Read

You Don’t Hate Mondays - You Hate the Routine

It’s Sunday night, and you go to bed thinking about the upcoming week. How do you feel about it? Do you hate Mondays? Well, you are not alone. The “Monday blues” effect is more widespread than ever!

Unfortunately, many people experience feelings of sadness, anxiety, or lethargy at the beginning of the workweek. Many resent it and consider it the worst day of the week. But is it, though? What makes Monday different than other days of the week?

Today, I will try to explain the reasons why you might hate Monday, some of which are backed by science. In addition, I will try to give you an insight into how to change this perspective.

Why Do You Hate Mondays?

According to a study by the American Psychological Association, the stress hormone cortisol is highest on Mondays, indicating that people experience more stress on this day compared to other days of the week. Additionally, a study by the University of Sydney found that people’s moods are generally at their lowest on Mondays.

So, why do people experience stress and negative moods on Mondays? Here are some reasons that may be at play.

Disrupted Sleep Patterns

If you dislike Mondays, you might have disrupted your sleep patterns during the weekend. Do you tend to stay up late and sleep in longer on the weekends?

If yes, chances are, you are throwing off your body’s natural sleep-wake cycle or circadian rhythm. Consequently, you feel dizzy or disoriented when you wake up, making it challenging to get back into a regular sleep pattern on Monday.

If you continually disrupt your sleep pattern on the weekends, this can also shift your body’s natural sleep-wake cycle, making it even harder to adjust to your routine during the week.

To help improve your sleep and feel more energized and alert on Mondays, you need to maintain a consistent sleep schedule throughout the week, including on the weekends. It will help you regulate your body’s natural sleep-wake cycle and make it easier to get up and start your day on Mondays.

Going To Extremes

Do you tend to indulge in unhealthy foods or lots of drinks over the weekend? As weird as it might be, partying on the weekends might as well be the reason you hate Mondays. Engaging in intense physical activity, such as playing sports, can also leave you feeling exhausted and needing rest by Monday.

Yet again, too much rest might leave you feeling lethargic and unmotivated when you return to work or school on Monday.

So, the key to stopping hating Monday is balance. Plan your weekend to be as much exhausting as the rest of the weekend – not less, not more.

Unrealistic Expectations

Mondays are often the busiest day of the week. Emails, meetings, and deadlines can pile up quickly, making it hard to prioritize and stay on top of everything.

Yet, people tend to be harder on themselves on Mondays, expecting more productivity and energy from themselves than realistically possible. I have repeatedly heard people saying they will go on a diet FROM MONDAY. I have done the same. No wonder why we all hate Mondays – we feel so stressed and overwhelmed by the pressure we put on ourselves.

So, don’t worry; you are not alone. After a weekend of relaxation, getting back into the swing of things can be tricky. Yet, being gentle with yourself is important, especially on Mondays. Set achievable daily goals, and don’t put more on your plate than you can handle.

Social Pressure

People frequently complain about Mondays, whether it’s on social media, in the office, or in casual conversation. So, you can easily fall into the trap of social pressure to also feel pessimistic about Mondays, even if you don’t necessarily have a problem with them.

Dull interactions on Monday can also contribute to this mood. If you feel negatively influenced by others’ opinions, try to remind yourself of the positive aspects of Mondays, like the opportunity for a fresh start and a productive week ahead.

Also, try to seek out more positive interactions. For instance, you can talk to a coworker you enjoy spending time with or plan a lunch or coffee break with a friend.

Remember that, like everything else in life; things are a matter of perspective. Moreover, your reality might be different than someone else’s. Sure, your colleague might hate their job. But that doesn’t mean you cannot love it. So, stop trying to be so relatable, especially when it comes to negative feelings.

Point of View

You might find it challenging to switch gears and return to work mode after a few days of relaxation, and that’s 100% okay. Still, it’s important to note that these negative feelings are not necessarily inherent to Mondays but to your mindset and attitude.

For example, if you approach Mondays with a negative mindset, you will be more likely to experience negative emotions such as stress, anxiety, and dread. However, if you view Mondays as a chance to start fresh and tackle the challenges ahead, you can cultivate a more positive and proactive attitude.

Moreover, the psychological shift from the weekend to Monday can also affect how you approach the day.

For instance, if you spend your weekends engaging in activities that make you feel fulfilled and energized, such as spending time with loved ones, engaging in hobbies, or getting enough rest, you are more likely to feel motivated and productive on Monday.

On the other hand, if you spend your weekends engaging in activities that drain you physically or emotionally, such as excessive drinking, overeating, or stressing about work, you are more likely to carry those negative emotions into the week ahead.

Procrastination

Procrastination is your worst enemy. Do you postpone the tasks you can easily finish on the weekend for Monday? Well, you are not doing yourself a favor. On the contrary, you are setting yourself back with additional tasks on Monday, contributing to a worse start to the week. You will probably feel feeling unprepared or overwhelmed on Monday morning.

If you find yourself regularly putting off tasks or responsibilities over the weekend, it might be helpful to set aside some time on Sunday to get organized and prepare for the week ahead.

I started to practice this a few years back, and for me, it works wonderfully. I made my Sunday my Monday. Sure, I don’t dedicate the whole day to work, but I always try to finish at least a few tasks. This way, as soon as I open my eyes on Monday, I immediately feel ahead of my day.

Commuting

Dealing with traffic, delays, and crowded public transportation can be frustrating, and it can be difficult to mentally transition from the comfort of home to the demands of the day ahead.

If commuting stresses you out, it might be helpful to explore alternative transportation options, like carpooling or biking or to find ways to make your commute more enjoyable, like listening to music or podcasts or practicing relaxation techniques.

You might also consider talking to your employer about the possibility of flexible scheduling or remote work if that is an option. Trust me, making your commute less stressful will enable you to start your week on a more positive note.

You Hate Your Job

While I kept it for the end, I cannot help but say it. You went over all the remaining reasons, and none seem to be the reason why you hate Mondays. Well, you might as well hate your job.

Did you know that around 2/3 of people dislike their jobs? Yet, they can easily become slaves to the famous 9-5. So, their negative feelings return when Monday pops up on the calendar, forming a never-ending cycle. Are you a part of this group?

If you see your colleagues walking into the office with a smile, you might realize that Monday is not bad. Instead, the problem has been within you this whole time.

Disliking your job makes Monday a living hell. I have been there and done that, and no other feeling compares. Knowing that you must spend another week doing something you don’t enjoy can be demotivating and depressing.

If this is the case for you, it’s worth considering how you can improve your work situation. For instance, you might talk to your boss regarding your concerns, make your current job more fulfilling, or ultimately seek a new one.

Why Is Loving Monday the Key in Life?

If you can’t find the core of your unhappiness, you will always hate Mondays. For that matter, you won’t like the other days of the week, and you will probably have a different excuse for them as well. So, Monday is not the problem; it’s you.

You cannot wait for the weekend to live your life. That’s less than 30% of your time. What about the remaining 70% of your life? You need to have fun and do the things you love each and every day to live a fulfilled life 100% of the time.

Moreover, loving Mondays can have several extra benefits for you, both personally and professionally:

Boost your motivation: When you approach Monday with the right mindset, you are more likely to feel energized and excited about tackling the tasks and challenges ahead, which can help you maintain your motivation and productivity throughout the week. In addition, you’ll be less likely to experience burnout and more likely to maintain a harmonious work-life balance.
Improve your mental health: A negative attitude towards Mondays can lead to feelings of stress, anxiety, and depression. On the other hand, when you love Mondays, you can reduce stress and increase feelings of positivity and optimism.
Increase your career prospects: By loving Mondays and approaching your work enthusiastically, you can perform better and achieve your goals more effectively. In turn, your superiors might notice your hard work and dedication, leading to new opportunities for advancement and career growth.

How To Overcome the Monday Blues Effect?

The reasons why you hate Mondays can be anything. So, the key to loving Monday is properly locating your problem to be able to solve it. While I have shared my experience, yours might be entirely different.

Here are a few additional tips to help you stop hating Mondays and start enjoying the beginning of your week:

Get a good night’s sleep on Sunday to help you feel refreshed and energized on Monday morning.
Create a positive morning routine with activities you enjoy.
Always start Monday with small, achievable tasks you can complete quickly to give you a sense of accomplishment and momentum.
Plan something enjoyable for Monday evening to give you something to look forward to at the end of the day.
Make time for daily breaks to help you stay focused and avoid feeling overwhelmed.
Take a walk or get outside during your break to get some fresh air and boost your mood.

Conclusion

You might hate Mondays due to various reasons. However, don’t fool yourself into thinking that Monday is any worse than Tuesday, Wednesday, or any other day. They are equally the same. It’s you who is different.

Not liking Monday is your body trying to signalize you that something is wrong. You just fall into the comfort zone in the following days. So, listen to it and try to identify the root of your dislike – whether it’s being tired, social pressure, hating your job, or traveling to work.

Next, take steps to fix your mood. While Monday might not become your favorite day of the week, you can at least give it a chance. After all, a happy Monday leads to a happy life. Don’t forget that!

Frequently Asked Questions

People of all ages, professions, and backgrounds might hate Mondays, often referred to as the "Monday Blues." The start of a new work or school week can be stressful and tiring after a relaxing weekend, making it a challenging day for some. Additionally, traffic, deadlines, and meetings can contribute to the dislike of Mondays.

High achievers often love Mondays as they perceive them as opportunities to take on new challenges and progress. In turn, they usually approach it with a can-do attitude that drives their success.

There’s no one-size-fits-all. You need a solution for your specific problem. For instance, you can try to shift your perspective by focusing on the positive aspects of the day, such as new opportunities and a fresh start. Next, plan something enjoyable for Monday, such as a favorite meal or activity. Finally, try to get enough sleep and prepare for the week ahead to minimize stress.

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