Mondays can feel overwhelming. After a weekend of rest—or perhaps overcommitment—many of us return to a demanding inbox, family obligations, and a growing to-do list. This phenomenon is so common it has earned the nickname “Sunday scaries”—an anticipatory anxiety about the upcoming week that affects as many as 80% of adults (APA, 2023).
Fortunately, psychologists have identified several evidence-based strategies that can help you transition into your week with greater confidence, focus, and emotional balance. In this article, we explore what the science says about setting yourself up for a mentally healthy week—and how to start strong every Monday.
Why Monday Matters: The Psychology of Weekly Routines
Research shows that the way we begin our week has a measurable impact on our mental health, productivity, and stress levels (Clark et al., 2018). Our brains are wired to look for structure and predictability. When Monday starts in chaos—oversleeping, disorganisation, or negative thinking—it can set a tone of stress and self-doubt that ripples through the rest of the week (Macan et al., 1990).
On the other hand, a mindful, well-planned Monday can boost motivation, elevate mood, and increase our sense of control (Sirois, 2015).
1. Start with Sleep: Avoid “Social Jetlag”
Weekend lie-ins and late nights may feel restorative, but they can disrupt your circadian rhythm and leave you groggy come Monday morning. This misalignment between biological and social time is called social jetlag, and it’s associated with poor mood, decreased focus, and increased anxiety (Wittmann et al., 2006).
Psychologist’s Tip:
Keep your wake-up time within 60–90 minutes of your weekday routine—even on weekends.
2. Begin Monday with a Mini-Mindfulness Ritual
Practising mindfulness on Monday morning can significantly reduce anticipatory anxiety and improve your ability to respond to stress throughout the day. Studies show that even 10 minutes of mindfulness meditation can lower cortisol and increase attention (Keng et al., 2011).
Psychologist’s Tip:
Try a short breathing or body scan meditation before you check your phone or start work.
3. Move Your Body (Even for 10 Minutes)
Exercise is one of the most effective natural mood boosters. A morning workout—even just stretching or a brisk walk—can activate endorphins, reduce anxiety, and improve mental clarity (Ratey, 2008).
Psychologist’s Tip:
Schedule a brief physical activity on Monday morning. Movement signals to your brain that the week has begun—and that you’re in control.
4. Create a “Monday Map”: Plan Your Week Strategically
Rather than diving headfirst into emails or meetings, take 15–30 minutes on Monday to plan your week. Research shows that proactive planning reduces workplace stress and enhances goal completion (Macan et al., 1990).
Psychologist’s Tip:
On Monday morning, write down your 3 most important goals for the week. Use the Eisenhower Matrix to prioritise tasks by urgency and importance.
5. Use Affirmations to Combat Negative Self-Talk
Self-affirmation exercises have been shown to reduce stress responses and improve emotional regulation under pressure (Creswell et al., 2005).
Psychologist’s Tip:
Begin Monday with affirmations like:
- “I can handle this week with strength and flexibility.”
- “I am organised, capable, and calm.”Writing them down makes them even more powerful.
6. Eat a Balanced, Protein-Rich Breakfast
Skipping breakfast can lead to unstable blood sugar and irritability—making Monday harder than it needs to be. Studies confirm that eating a protein-rich breakfast improves memory, attention, and mood (Benton & Parker, 1998).
Psychologist’s Tip:
Start your week with protein (e.g., eggs, Greek yoghurt, oats) and fibre to keep your energy and mood steady through the morning.
7. Set Clear Boundaries for Screen Time
Checking your phone within minutes of waking can spike cortisol and overload your brain before it’s ready (Mark et al., 2014). Starting the week with doomscrolling or multitasking undermines focus and emotional stability.
Psychologist’s Tip:
Delay email and social media for 30–60 minutes after waking. Begin with mindful movement, planning, or journaling instead.
8. Make Time for Nature, Even Briefly
Exposure to natural light and greenery has immediate effects on stress hormones and brain function. Spending just 20 minutes outdoors can improve mood, lower anxiety, and enhance executive functioning (Bratman et al., 2015).
Psychologist’s Tip:
If you can’t get to a park, even placing a plant in your workspace or sitting by a window with sunlight can help.
9. Reframe “Blue Monday” Thinking
Much of the dread associated with Mondays is a mental construct—a story we tell ourselves. Psychological reframing, a technique rooted in CBT, helps change that narrative. When we shift from “I have to” to “I get to,” we reduce emotional resistance and increase motivation (Beck, 1976).
Psychologist’s Tip:
Change “Ugh, I have so much to do” into “I’m lucky to have work that challenges me.” Reframing transforms pressure into opportunity.
10. Anchor Your Monday with a Positive Habit
Research in behavioural psychology shows that keystone habits—small, consistent behaviours—can cascade into broader life changes (Duhigg, 2012). A single Monday morning ritual, like writing in a gratitude journal or listening to a calming playlist, can influence your entire week.
Psychologist’s Tip:
Choose one ritual to do every Monday morning. Stick to it. Make it yours.
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Conclusion
Mondays don’t have to feel overwhelming. With some planning, self-compassion, and psychology-backed strategies, the start of the week can become an anchor point for growth rather than stress. Whether you begin with a walk, a journal entry, or 10 minutes of stillness, you’re investing in your long-term mental health.
If you continue to experience anxiety, burnout, or trouble finding motivation at the start of each week, it may be a sign that deeper support is needed. At Therapy Near Me, our fully registered psychologists provide Telehealth sessions across Australia to help you build a lifestyle that supports emotional balance and professional growth.
References
American Psychological Association. (2023). Stress in America: Coping with Uncertainty. Washington, DC: APA.
Beck, A.T. (1976). Cognitive Therapy and the Emotional Disorders. New York: International Universities Press.
Benton, D. & Parker, P.Y. (1998). Breakfast, blood glucose, and cognition. The American Journal of Clinical Nutrition, 67(4), 772S–778S.
Bratman, G.N., Hamilton, J.P. & Daily, G.C. (2015). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118–136.
Clark, L., Michel, J. & Baltes, B. (2018). The Monday Blues: A longitudinal examination of weekly fluctuations in employee well-being. Journal of Occupational Health Psychology, 23(4), 441–456.
Creswell, J.D. et al. (2005). Affirmation of personal values buffers neuroendocrine and psychological stress responses. Psychological Science, 16(11), 846–851.
Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
Keng, S.L., Smoski, M.J. & Robins, C.J. (2011). Effects of mindfulness on psychological health: A review. Clinical Psychology Review, 31(6), 1041–1056.
Macan, T.H. et al. (1990). College students’ time management: Correlations with academic performance and stress. Journal of Educational Psychology, 82(4), 760–768.
Mark, G. et al. (2014). Bored Mondays and focused afternoons: The rhythm of attention and online activity in the workplace. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, 3025–3034.
Ratey, J.J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown.
Sirois, F. (2015). Lost in the moment? An investigation of procrastination, mindfulness, and well-being. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 33(1), 1–13.
Wittmann, M., Dinich, J., Merrow, M., & Roenneberg, T. (2006). Social jetlag: misalignment of biological and social time. Chronobiology International, 23(1–2), 497–509.
