Ooh! the Monday anxiety! That’s something a lot of us can relate to. Not only on Monday morning, but for some, the anxiety actually kicks in on Sunday.

Every weekend around Saturday night I catch myself thinking – “Ugh, last fun night of the weekend before it all starts again”. One day before everything even started I was already worked up about it. I’m not sure how many of you experience this and to what degree. But what I know, is that Mondays were not as pleasant for me as Fridays.

At first, I could not even figure out why. I mean it wasn’t because I would sleep in, or just have fun all day for 2 days. Saturdays, I’m up by 7:00 a.m. as my husband goes to play soccer and I like to have coffee with him before he leaves. I usually do a bit of work for Welzen or some house stuff. So the more I thought about it, the less I could come up with an answer.

I decided to change this for myself, I mean, I was spending one and a half days worrying about Monday. In other words, I was worried for 36 hours about 24 hours of my life. I was the author on my own anxiety. So I started brainstorming on what I could do to change that. Why did I have anxiety? Was it a matter of changing my perspective? Or becoming more mindful and anchored in the present moment?

I was worried for 36 hours about 24 hours of my life. I was the author on my own #anxiety. Click To Tweet

For me, it was both. So I did my own “therapy” broken out into 2 parts. The first step was to challenge myself to be mindful. On Saturday nights’ when I’d catch myself thinking about Mondays, I would try to re-focus my mind to come back to the fun or peace I was having. –There was no point in doing anything relaxing or fun if I was going to spoiled it with thoughts of something that was not even there yet-. This took some time and real effort on my part. It required me to bring my mind time-and-time again to the present moment and disengage with thoughts or worries about the future. It was hardcore training for my mind.

Welzen Meditation App!

Download Welzen Meditation App!

Apple Store Button
Google Play Button

The second step was to change my perspective and treat Mondays differently. Why is it a bad thing? We start all over again, but what does it mean to “start”? I thought about it and found the root of my problem. “Start” for me meant all of the worries and stress would kick in again. Every deadline, every meeting to be in would pop up in my mind and wipe out my desire for another week to start. So again, changing my perspective. I started treating Mondays as a fresh start to accomplish all my goals. See that? “MY” goals. Not the company’s, not my kids’, but “MY” goals. All the sudden I was starting the week eagerly to work, to gain some satisfaction by achieving the things that were most important to me.

But wait, does that mean I spent my weekend searching for goals? No, I spared 1 or 2 hours every Friday and set my goals for the week ahead. Not only professional but also personal goals. I let myself enjoy the weekend and then, on Monday, I was eager to get going with the list of things that I had set.

That’s what happened to me. That why I was getting anxious. That’s how I broke free from Monday’s anxiety. Not everyone is the same and there’s a bunch of articles that can be very helpful if my theory does not apply to you. So you can continue reading below and see what can help you to be less anxious and more excited about the start of your week.

Note: The main point is that I focus my attention on the things I want to accomplish and continuously work towards that. Obviously, I do have work and family responsibilities, some more enjoyable than others. Those will always be there. However, by focusing my mind on “MY” goals, I was able to change my perspective about Mondays and actually have highly successful weeks.

Here are 11 things you can do to change your Monday Blues.


  1. Identify the problem – Why? What’s wrong? What’s so terrifying about Mondays?
  2. Prepare for Monday on Friday – If you prepare early you can relieve some stress and begin your week on a more positive note.
  3. Make a list of the things you’re excited about – Don’t think about the tough things of the week ahead, think about the things that excite you.
  4. Unplug during the weekend – Just enjoy every minute and relieve some stress.
  5. Get enough sleep and wake up early – Yes, don’t treat Sunday night as a Saturday, be mindful of your body and go to bed early, that way you are rested and ready to go
  6. Dress for success – How often you feel tired and don’t want to dress up? Turns out dressing up can change your mood and make you feel better (Studies suggest)
  7. Be positive – Start on a positive note. I suggest (me, Beatriz) to do a quick 5 min. gratitude meditation, this will completely change your mood (check out the one below)
  8. Make someone happy – Try, if not, simply smile. That makes people happy!
  9. Monday schedule should be light – Try not to book any stressful meetings or set any big deadlines for Monday, that will just make you start on a very stressful path
  10. Have fun at work – Make Monday’s donuts day, pizza day, chocolate day, someday that makes you enjoy it more.
  11. Set something fun at the end of your work day – Look forward to something after, make some plans

Bonus suggestion – Stay mindful, calmed and productive not only on Mondays but every day. Try the Business Hours category on our app! You’ll love it!