4 Rules for Avoiding Miserable Mondays - isense

4 Rules for Avoiding Miserable Mondays

You know how it goes—Sunday scaries lead to miserable Mondays. If you enjoy staying out late and sleeping in on weekends, you might have a hard time coming back to your usual early schedule. Or maybe you spend the weekend stressing about all the work you have to do once you’re back in the office—which can also rob you of sleep. Either way, that sense of impending doom can put a damper on the free time you do have and really take its toll on your mental health. Weekends are an important part of a healthy lifestyle. When you take the time to recharge, you’re more able to focus and get your work done safely during the week.

But how do you get all your errands done, spend time with your partner, go out with friends and somehow avoid a no-sleep weekend? We’ve rounded up four “rules” to help you get the most rest out of your weekend without adding to your pre-Monday stress. Bye-bye, Monday blues.

How to Skip No-Sleep Weekends

To keep performing at your best, your body needs sleep and your mind needs rest. It’s just that simple. There is no magic potion that gives you endless energy to power through a wild weekend and wake up stress-free on Mondays. That’s not how it works. But, there’s good news: You can enjoy a relaxed weekend sleep schedule and feel accomplished and ready heading into the workweek.

  1. Set Yourself Up for Success…On Friday

Do you spend Sunday night replaying your Monday to-do list over and over in your head? When you’re out with your partner, do you sit across from each other at dinner, reviewing your upcoming appointments on dueling devices? Are you sleeping in on weekends because you’re already up late with anxiety on Friday night? If you answered yes, then you’re not actually relaxing. Be kind to yourself and start planning your Monday before you leave work on Friday (or any day that precedes your days off). Write out your to-do list and confirm your meetings and appointments, then leave.

If you and your partner have fast-paced professional roles, your Monday might change over the course of a weekend. Rather than feeling glued to your device, set a time on Sunday evening when you will check and update your tasks and schedules. Then, after you’re up to date, enjoy the rest of your weekend. It’s not over yet.

  1. Focus on the Present Moment

It’s not always easy to stop thinking about what’s waiting for you when your work week starts up again. That’s like telling yourself not to think about a polar bear—yep, you’re thinking of one right now. But if you learn to focus and be present in the moment, you’ll get more satisfaction out of your weekend activities and feel more connected with your partner and friends as you spend quality time together. Practicing mindfulness and meditation throughout the week will help you be more present each weekend. Plus, it will help you focus on your work when Monday does roll around.

Not sure how to meditate? It’s easy and foolproof:

  • Find some soothing music or select a guided meditation online or via an app
  • Close your eyes and focus on your breathing or a guiding thought
  • As thoughts and worries pop up, acknowledge them—don’t feel bad about it—and set them aside to focus back on your breathing.

Mindfulness is all about bringing your attention back to the present moment without letting worries and distractions take over. It might seem difficult at first, but it gets easier over time. Try practicing mindful meditation as a couple throughout the week, even for five minutes. Then, when you’re tempted to check your work email, you’ll be better equipped to redirect your energy toward relaxing together.

  1. Don’t Sabotage Your Sleep Schedule

Sleeping in on weekends can feel like the ultimate treat after a long week. Go ahead and indulge in 30 extra minutes or just lie in bed a little longer with your partner. But don’t overdo it. Researchers have found that sleeping in on weekends won’t repay your sleep debt (i.e., make up for sleep deprivation you acquire during the week). If you’re already, say, eight hours short on sleep, you’ll still start the new week sleep deprived, even if you get four extra hours over the weekend. The National Sleep Foundation suggests that you work on healthy sleep habits during the week and take short naps if you want some extra rest on the weekends.

If worrying about work disrupts your sleep, practice insomnia-soothing sleep habits and tuck into the best mattress for couples who toss and turn. The Revive – Hybrid Premier mattress features a cozy foam sleep surface and the extra support of innerspring technology in one design. The fully adjustable core supports your spine while proprietary foam cushions pressure points as you move, so stress-induced insomnia has met its match. You and your partner will both sleep more soundly all week long.

  1. Give Yourself Something to Look Forward to on Monday

Mondays are even more miserable when they feel like the start of a long week of even more misery. Break the cycle by giving yourself something to look forward to after work on Monday. Plan a happy hour with friends and colleagues or make Mondays your weekly date night. This might not change the amount of work that’s waiting for you, but it can change your perspective. You and your partner won’t be living for the weekends when Monday brings its own fun.

This doesn’t have to stop with Mondays, and it doesn’t have to get expensive either. Get creative and spend quality time as a couple: Monday date nights, Tuesday game nights, Wednesday movie nights—the weekend has nothing on your midweek plans. 

Sleeping in on the weekends isn’t the way to avoid miserable Mondays, but that doesn’t mean you can’t relax and recharge. A balanced weekend sleep schedule and practicing mindfulness will help you get the most out of the time you have, while planning ahead relieves the need to check your to-do list. Come Monday, you’ll wake up refreshed and ready for the week ahead—with some great memories to share at the watercooler. 

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