It’s 7am, and your alarm is screaming at you. Are you ready to carpe diem or are you groaning for five more minutes, secretly wishing you didn’t have that last G&T? Mondays are greeted with that same dread as waking up midweek thinking it’s Saturday. But imagine if we woke up on Mondays like Tracy Turnblad singing “Good Morning Baltimore”. What would that mean for your mood?
It’s a sad truth that Monday bears the biggest burden. Monday foreshadows the people who trudge into work, sleepy and bitter that the weekend is over. According to statistics, Monday is rated as the worst day of the week (2.79 out of 5), with people feeling the saddest. This is due to several reasons such as job dissatisfaction, our love for lie-ins, anxiety about the busy schedule ahead, or even hating the repetition. Of course by Tuesday you’re probably more energised and optimistic, no longer in denial about the fact that the week has begun.
What if we could learn to love Monday? I feel your contempt as you read that hypothetical, and believe me, I’m just as sceptical as you. But the secret is — the Monday Mood is a social construct.
Still not buying it? Fine. Here are some fancy science terms to convince you.
Your mind is powerful and absorbs your intentions and thoughts for the day. So, if you believe that you yourself are going to have a bad day, you will. All your expectations and actions will subconsciously favour and therefore confirm this idea.
As humans, we have a tendency to focus and remember negative events, thoughts or feelings over the positive. However, in doing so, it overshadows potential positive action. Continuously adopting this mindset will prevent you from acknowledging good moments, therefore having a negative effect on your overall mood. Monday brings with it a negativity bias, but there is no proof that it is any better or worse than any other average day. It really is how you look at it that will shape your view, and only you hold that power.
Similar to the above, this is when we look for information that proves something right (confirming it), rather than wrong. For example, hearing someone else say “I hate Mondays; they make me sad” will, in turn, support your theory that it affects your mood. However, if you actively sought someone who said they enjoy Mondays, you have two counteracting views that show it is not a fact, therefore disproving. Instead, try understanding what it is about Monday you like or dislike and wiggle your way out of the bad mood.
Okay, that’s a lot of jargon, so how should we implement it?
- Smile — when you wake up, smile. Say good morning to your flatmates, colleagues and even to yourself in the mirror. Misery loves company, so be the person you’d want to greet you and spread joy! Studies show that smiling is contagious and brings out more positive feelings. It can seem like the last thing you want to do, but it really does help.
- Set an intention — write down one thing you want to achieve or an outcome for the day. This welcomes more productivity and excitement.
- Do something fun — make your favourite breakfast, grab a morning coffee or arrange to meet a friend in your break so that you have something to look forward to as you start the week.
- Start as you mean to go on — researchers show that Monday is actually a great day to start something new and stick to it — such as quitting smoking, going for an early morning run, etc. This then encourages you to repeat and sustain the action for the rest of the week until it becomes habitual. Whereas the classic phrase “I’ll do it tomorrow” means you probably won’t…
- Counter-thought — consider turning a negative view into a positive until you believe it to be true, i.e. “I’m going to have a good and productive day.”
- Have a good sleep — avoid those late nights trying to prolong the Sunday bliss and get at least 7 hours rest. This reduces feelings of anxiety and irritable mood.
Long story short…
In actuality, Monday should set the tone for your week ahead, and it all comes down to perspective. If you believe and focus on the negative, then it will be so. However, reframing Monday in a positive light can reduce these negative feelings overtime. For example, tell yourself that it symbolises a fresh week, full of new opportunities. Whatever happened last week is old news, and now you have a chance for greater success.
Written by Naida Allen
Naida is a Criminology and Psychology graduate who is passionate about promoting positive mental health and wellbeing. She is a creative writer/blogger and runs an online platform with a close friend called ‘Confidently Anxious’ — which aims to help others struggling with their mental health by sharing personal stories and coping tips. She currently volunteers as a Peer Mentor for young persons.
