Everyone knows that familiar pang of dread that rolls around late Sunday: that sinking feeling of facing Monday morning.
But have you ever met someone who glides into the workweek as if Monday is no big deal?
It’s not that they’re immune to the pressures of deadlines or early alarms; they’ve just figured out a few simple habits that prevent Monday from feeling like a punishment.
I’ve spent a good chunk of my life juggling entrepreneurial ventures and personal commitments, and I used to resent Monday as much as anyone else.
Over time, though, I realized the key to a calmer start is found in how I spend my weekends.
Below are seven habits I’ve observed (and adopted) that seem to genuinely help people roll into Monday with more ease and optimism.
1. They schedule fun or meaningful activities
Many of us let the weekend slip by, half the time not even knowing where the hours went.
But those who stride confidently into the new week often plan something genuinely fun or meaningful, even if it’s just a mini-adventure like a hike at a nearby park or testing a new recipe.
If you think this sounds like extra planning, it is.
But the payoff is huge.
The anticipation of something enjoyable resets the brain.
It also fights off that sense of “Where did my free time go?” that usually hits on Sunday night.
Productive downtime—doing something that recharges you—can be incredibly valuable for your energy levels come Monday.
Personally, I make it a point to book a coffee catch-up with a friend or plan a simple afternoon trip.
It doesn’t have to be a big, expensive event.
The point is to have something in the calendar that’s purely for enjoyment or renewal.
When Sunday night arrives, I feel like I’ve made the most of my break and have positive experiences to carry me into the new week.
2. They carve out genuine downtime
Ever notice how some weekends leave you more exhausted than your workweek?
That used to happen to me all the time.
I’d cram in social obligations, errands, chores, and end up feeling like I never got a moment to just breathe.
People who don’t dread Monday mornings carve out pockets of free space where nothing is planned.
Whether it’s reading, taking an afternoon nap, or just sipping tea on the couch, this unscheduled downtime is essential. It’s a deliberate act of self-care.
It also prevents that frantic Sunday scramble where you’re trying to do everything you couldn’t get to on Saturday.
By building in time to do absolutely nothing, you’re actually giving yourself a chance to recover from the daily grind.
This approach aligns with Greg McKeown’s idea of “essentialism,” where you focus on what truly matters and let go of the excess.
If recharging your mental battery is vital to a better Monday, then downtime belongs on your “essential” list.
3. They keep technology in check
If you’re anything like me, it’s tempting to check emails or Slack “just for a second” on a Saturday afternoon.
Before you know it, you’re responding to work messages, brainstorming next week’s tasks, and your weekend mental break is toast.
Happy Monday people often have a different approach. They set boundaries with their devices, especially on weekends.
That might mean turning off work notifications until Sunday evening or designating a few hours of phone-free time on Saturday.
Research from the American Psychological Association suggests that constant digital engagement can ramp up stress levels.
So it stands to reason that actively disengaging during off days can restore your well-being.
I’ve mentioned this in a previous post, but building a consistent routine of unplugging, even for a short while, keeps you from trudging into Monday burned out.
If you’re worried about missing something crucial, set a specific window to handle important emails.
Outside that window, let yourself be free. Your Monday brain will thank you.
4. They reflect on the past week (briefly) and set intentions
One of the biggest game-changers for me was dedicating just a few minutes on Sunday to reflect on the past week.
Sounds a bit too introspective, right?
But hear me out.
This reflection isn’t about diving into deep regrets or over-analyzing every misstep.
It’s more of a quick scan:
What went well? What didn’t go so hot?
Then, I take a moment to set an intention for the coming week.
By noting how last week’s actions shaped your outcomes—good or bad—you gain clarity on where to put your energy next.
If you noticed you spent 15 hours binging a show, for example, and it didn’t really make you feel refreshed, maybe you’ll decide to dedicate a few of those hours to something more restorative the following weekend.
This small mental exercise can do wonders for your sense of control and optimism as Monday approaches.
5. They get the body moving—but in a fun way
Some folks associate physical activity with punishing workouts or exhausting gym routines.
However, it doesn’t have to be that way.
Many of the happiest Monday people I’ve encountered opt for a relaxed but consistent form of movement on weekends—like hiking, biking, yoga, or even long walks with a pet.
The science backs this up: physical activity releases endorphins, which are natural mood lifters.
Engaging in these activities outside of your normal weekday routine can help reset your mental state.
Movement fosters a sense of accomplishment without the pressure of deadlines.
I used to think my weekends were for sitting around “resting,” but ironically, I often felt more lethargic.
Now, I’ll go for a jog or do a short home workout. It’s not intense—just enough to elevate my heart rate and mood. Come Monday, my energy levels are noticeably higher.
6. They maintain some structure (but keep it flexible)
Weekends are usually about breaking from routine.
However, having zero structure can end up feeling chaotic.
The trick is to strike a balance between letting loose and keeping some simple routines in place.
For instance, you might still wake up at a reasonable hour instead of sleeping until noon, or eat meals at around the same times.
It doesn’t need to be rigid—just enough to avoid that groggy, disjointed feeling.
A friend of mine likes to maintain a ritual of enjoying a slow, mindful breakfast on Saturday, followed by a walk in the park.
It’s not an intense plan, but it adds just enough consistency to anchor the day.
Studies have shown that consistency in sleep and meal times can improve mood and alertness.
If you think about it, drastically altering your routine for 48 hours can make Monday feel like a harsh snap back to reality.
By keeping some structure—maybe it’s a short to-do list of errands or a planned workout—you ensure you don’t get to Sunday night wondering where all your time went.
Plus, it helps your body and mind transition into the next week more smoothly.
7. They prep for Monday on Sunday (calmly)
A calm Sunday evening ritual can be a total game-changer.
One thing I’ve learned is that prepping for the first day of the workweek doesn’t have to be stressful.
It can be as simple as laying out your clothes, organizing your bag, or jotting down the three tasks you want to tackle first on Monday morning.
By doing small acts of preparation, you reduce the Monday mental load.
No rummaging through the closet for a shirt, no aimless Monday morning wondering what to prioritize.
Instead, you have a blueprint that reminds you: You’ve got this under control.
For me, it’s about setting the coffee maker to start brewing at a certain time and making sure my workspace is tidy.
That way, I’m met with a sense of order rather than chaos.
It might sound like a small detail, but it sets the tone for the entire week.
A little bit of calm on Sunday can translate into serious momentum on Monday.
Wrapping up
When you look at these habits, none of them are complicated or time-consuming.
They’re small shifts in how you view and spend your weekend—focusing on meaningful activities, mental downtime, and simple preparation.
If you’re someone who typically feels that weight of Monday approaching, try adopting even one of these practices.
Over time, they can change your mindset from “Ugh, Monday again…” to “Okay, I’m ready for a fresh start.”
We all have different lifestyles, but the principle remains the same: manage your time and energy so that you greet the new week feeling recharged, not drained.
And hey, if it doesn’t come naturally at first, keep experimenting. After all, true growth often comes from trial, error, and a willingness to tweak what doesn’t work.
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