Monday Blues: Easy Ways to Stop Dreading the Week

Ever feel like Garfield the Cat, dreading the most dreaded day of the week and fighting a serious case of the Monday blues? I’ve been there.

For me, it starts with my thought process: what needs to get done this week, and where do I even start? That can make me anxious about the whole week and start it off on the wrong foot.

At Davis-Smith Mental Health in New Lenox, IL, we work with teens, young adults, and adults, and that Monday morning knot in the stomach is something a lot of people know. Here is the Monday that changed how I start my weeks, and what I learned from it.

Why the Monday Blues Hit So Hard

Mondays carry a lot. After a weekend with a looser schedule, the alarm, the to-do list, and everyone else’s needs all show up at once.

A few things can make the start of the week feel even heavier:

• Staying up and sleeping in later on the weekend, so Monday morning feels extra early.
• Putting tasks off until “later,” until later turns into Monday.
• Worrying on Sunday night about everything coming up.
• Starting the week without any time for yourself built in.

For teens, Monday might mean a test first period, a long school day, and practice after. For young adults, it might be a full inbox, a commute, and chores waiting at home.

The Day I Knew What I Needed to Change

So what can be done? First, let me tell you about the day I realized I could not keep waking up every Monday with dread and angst.

It was Monday morning, and I knew I had time to ease into my day since I didn’t work until about 4 pm. I decided to snooze my alarm for 30 more minutes.

I began to dream, though I could not remember the dream once that dreaded alarm on my phone started ringing. I supposed it was time to get up, plus the dog needed to be fed and let out.

I stumbled out of bed and grumbled to my dog that it was time to get up. I slowly made my way downstairs and heated up my usual cup of tea.

I sat in the quiet of the kitchen, listening to the snow melting, and stared out at the gray and white outside my window. Then the panic of needing to get moving set in.

I remembered I had billing due, blogs to write, laundry to finish, and a kitchen to clean. All of it had to happen before work that afternoon.

I Started to Panic

I figured I could put off my workout, put off my Bible devotions, and skip my shower. I felt miserable.

I sat at the counter and tried to decide which task to tackle first. Then my phone rang, and it was my mom.

She needed to vent about my grandpa with dementia, who always seems to give her grief. An hour passed, and I told her I needed to go.

Now I had three hours before I had to work, and the panic set in. I told myself I needed to get moving.

I started to write, but then a client called to reschedule. Suddenly it was an hour and a half before work.

I flipped the laundry over and decided to get dressed for work and put some makeup on. Already exhausted and filled with dread, I ran out the door.

At work, I began to settle into the usual routine. As I headed home, though, I started remembering everything I still needed to do, plus spending time with my husband, walking the dog, and hopefully scarfing down some food.

Then I Saw the Answer

By 11 pm, I couldn’t sleep because everything on my to-do list was on my mind. I eventually fell asleep, and the next day felt like a repeat of the one before.

I began to wonder, “Where am I lacking?” and “Why can’t I get it together on Mondays to start my week?”

Then it dawned on me. I never took the time to allow myself the self-care I needed, and my mindset was off because I never let myself clear my head of the to-do list and keep a routine.

Maybe some of that sounds familiar. The details look different for everyone, but when the to-do list takes over, the small things that keep us steady are usually the first to go.

What I Learned: 3 Ways to Ease the Monday Blues

Here are three tips you can take away from my story of Monday dread.

1. Never Sacrifice Your Self-Care for Your To-Do List

Whatever you don’t get to today can always be done tomorrow. Be realistic in your expectations for yourself.

On my hard Monday, the first things I cut were my workout, my devotions, and my shower. Try to protect at least one small thing that helps you feel like yourself, even on your busiest day.

Self-care can be simple:

• Ten minutes with your coffee or tea before you look at your phone.
• A short walk, a stretch, or a few slow breaths.
• A shower and real clothes, even on a day at home.
• A quiet moment to pray, journal, or just sit.

2. Keep a Routine and Stick to It

A routine takes some of the guesswork out of the morning. When you already know what comes first, your brain does not have to make a hundred small decisions before breakfast.

Try to keep your wake-up time close to the same on weekends. Then give your Monday morning a simple order, like get up, get dressed, eat something, and only then look at your list.

3. Always Have Something to Look Forward To

Always, no matter what, make sure you have something to look forward to in each day. It does not have to be big.

It might be a favorite show, a call with a friend, a new playlist for the drive, or takeout for dinner. Having a bright spot on the calendar gives Monday something besides the to-do list.

For more ideas, read our post on how to look forward to something in each week.

A Gentler Sunday Night and Monday Morning

A little planning the night before can make Monday morning feel much lighter. Here is a simple plan to try:

1. Sunday evening, write down everything on your mind for the week so it is on paper instead of in your head.
2. Circle the two or three tasks that truly have to happen Monday, and give the rest a different day.
3. Lay out your clothes, pack your bag, and get the coffee or tea ready.
4. Put your phone away a little earlier than usual and aim for a normal bedtime.
5. Monday morning, start with one thing that steadies you before you open your email or messages.

The Monday blues can look a little different depending on your stage of life:

Who	What it can look like	One thing to try
Teens	Stomachaches, trouble getting out of bed, or Sunday night worry about school	Packing the backpack and picking an outfit Sunday night
College students	Skipping morning classes or putting off assignments	Planning Monday around one class, one task, and one fun thing
Young adults at work	Sunday night dread and an inbox that feels impossible	Picking the top three tasks before opening email
Parents	Juggling everyone else’s Monday before your own	Protecting ten minutes for yourself before the house wakes up

Monday Blues or Something More?

Feeling a little low at the start of the week is common. It may be something more when the heavy feeling shows up most days, not just Mondays, or starts affecting school, work, sleep, or relationships.

What you notice	A case of the Mondays	Worth getting support
When it shows up	Sunday night or Monday morning	Most days of the week
How long it lasts	Eases once the week gets going	Sticks around for weeks
Energy	Slow start, then you find your rhythm	Exhausted no matter how much you rest
Interest	You still enjoy weekends and hobbies	Little interest in things you used to love
Daily life	You get things done, even if you grumble	Falling behind at school or work

Ongoing low mood, losing interest in things you enjoy, and feeling hopeless can be signs of depression. The National Institute of Mental Health has helpful information about depression and how it is treated.

If you ever have thoughts of hurting yourself, call or text the 988 Suicide and Crisis Lifeline at 988, any time of day or night. In an emergency, go to the nearest emergency room.

How Therapy Helps When Every Week Feels Heavy

Therapy gives you space to look at what is really behind the dread, whether that is anxiety, burnout, depression, or a schedule that leaves no room for you. At Davis-Smith Mental Health, our team uses approaches like Cognitive Behavioral Therapy, which can help you notice the thoughts that set the tone for your week and practice new ones.

Therapy can also be a place to build routines and self-care that fit your real life. Learn more about our depression therapy, young adult counseling, and anxiety therapy.

You Can Look Forward to Each New Week

Keeping these tips in mind, you can begin to look forward to each new week as a new chance to grow and have positive experiences. A client shared a quote with me that made me reflect on my own week: “Each day may not be a good one, but there is good in every day.”

Remind yourself that no matter what kind of day or week you are having, there is still good to look forward to in each day!