Mondays can be hard. Even if you like your job, it can be tough to beat the Monday blues after relaxing over the weekend. The good news is, there are simple ways to get motivated on Monday mornings. We have some Monday motivation for you. Here are some tips for getting the inspiration you need to power through the week.
1. Get a head start the night before
The worst thing about Mondays for most people is rushing to head out the door. Unless you planned in advance, you’re likely rushing to find an outfit, scrambling to locate a file you need for work, or rummaging through the refrigerator to find something quick to eat for breakfast. Monday mornings can be chaotic, and this sets the tone for the rest of the day. Avoid the stress of getting ready for work by deciding what you will need the next day. Plan your outfit, pack your bag, and have a meal already planned.
Feelings of stress, anxiety, and dread about the work day often begin as soon as you wake up. Calm your nerves and give yourself a dose of encouragement by starting a daily meditation practice. This will help you clear your mind and focus on preparing your mind and body for the day ahead. A mindfulness meditation practice can reduce job stress and burnout, reports Mindful. The publication shared the results a study conducted by the School of Management and Labor Studies in Mumbai, India:
A total of 30 executives from a large oil company were offered 16 weeks of mindfulness-based stress reduction (MBSR) training. A growing body of research finds that MBSR leads to a reduction in stress, and improvements in mood, health, self-efficacy, and self-compassion.
At the end of the 16-weeks, participants reported less perceived stress, improved physical and emotional health, enhanced sleep, better health-related habits and behaviors, and more self-compassion. What’s more, they also showed significant declines in blood cortisol levels and systolic and diastolic blood pressure, suggesting that both their minds and bodies were less stressed following the program.
3. Pay attention to your thoughts
Whether you realize it or not, your thoughts affect your actions. How you think will either result in a successful, productive day or lead to a disappointing, unproductive day. When a negative thought enters your mind, don’t entertain it. Instead, say the opposite of the negative thought.
In his book Think Better, Live Better, pastor Joel Osteen recommends seeing your mind as a computer and then hitting the “delete button” when you have a negative thought:
When negative, discouraging thoughts come trying to contaminate your software, just hit delete before they start affecting how you live. That thought says, ‘You’ve seen your best days. It’s all downhill from here.’ Recognize that’s a virus trying to keep you from your destiny. It’s real simple. Delete. Say to yourself, I’m not dwelling on that.’
4. Eat a healthy breakfast
You can’t expect to get through the day if you don’t eat a healthy breakfast or if you skip this meal altogether. Nutritionists and medical professionals recommend eating well first thing in the morning, so you can give your body a better chance of being able to fight against fatigue and disease. What you eat also affects your mood. Researcher Soyoung Park told CNBC what you choose to eat for breakfast can make a big difference in work performance:
Many times, people think that nutrition is important only for their health and they neglect the fact that it is important for our psychology and our brain function. If you completely get rid of the carbs and switch to the high fat and protein diet, then that is not balanced anymore.
Another way to boost motivation is to hit the gym or squeeze in a home workout. When you exercise, chemicals called endorphins are released, which are thought to elevate mood. Begin your day with a morning bike ride or run. Dancing has also been shown to be a source of inspiration. Researchers at Berkeley Wellness found dancing can provide a productivity boost.
6. Get enough sleep
Lack of sleep can make it tough to get your morning started. Generally, adults need an average of seven to nine hours of sleep each night, according to the National Sleep Foundation. Chronic sleep deprivation can lead to several health problems. Some of the results of not getting enough sleep include poor immunity, decreased heart health, high blood pressure, and even diabetes, according to Harvard researchers.
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