We can’t all be lucky enough to love what we do and, more likely than not, Monday morning has you pining for the upcoming weekend, in desperate need of coffee, and dreading going back to work. What can you do to make it better? Maybe I can help!
A wise attorney once told me that, for success, you just have to remember the 6 P’s: Perfect Preparation Prevents Piss Poor Performance. I always remembered that and have used it, time and again, to help me with a myriad of events – including starting a new week.
For example, what are you going to eat? Often, our days and weeks are so busy and we’re just running around, end up grabbing fast food on the way from point A to point B, and end up spending money we don’t have on food we don’t need to be eating. Also, that cheeseburger, fries and a Coke might temporarily put a spring in your step, but is most likely going to make you sleepy and bog you down later.
I try to plan out what I’m going to eat for the week and get it all prepared on Sundays. Don’t get me wrong, folks, I’m certainly no Martha Stewart! But if you work it into your routine, it’s not such a big deal and your wallet, stomach, and spirit will thank you for it! Almost anything you can make at home is going to be healthier then what you get in a restaurant. Plan your meals thoughtfully, keeping in mind what ingredients you’ll need. Try to reduce the amount of groceries you buy finding recipes that require the same ingredients. Cooking 3-4 items in advance will not only save you time and money, but will also provide a healthier alternative!
If you need help with this, try eMeals.com. For just a few dollars a month, you can get help planning meals and making grocery lists.
Remember to get enough sleep! The “normal” amount of sleep varies from person to person, but 6-8 hours is “average”. Going to bed at the same time each night and waking up at the same time each morning (YES, even on weekends!) help to train your body and your brain to get the sleep you need. Being well-rested will help tremendously with beginning your work week.
Try to get in some exercise before work – either that morning or the day before – for an added boost. Try taking a slow-paced walk around the neighborhood, or do extra housework if you don’t have a gym membership or exercise equipment at home. For those of you have Netflix, there is now a fitness section where you can find various workouts, such as Pilates or Yoga. Spend 30 minutes trying one of these activities and note the difference it makes!
Finally, be aware of what you bring into your environment. If you’re a news junkie, you might want to take a break the day before and the morning you go back to work. Listen to a comedy podcast instead. I recommend The Smartest Man in the World Comedy Podcast with Greg Proops. If you don’t mind a little profanity and vulgarity from time to time and just want a laugh, there’s 2 years worth of podcasts you could listen to, each a couple hours long. Also, be mindful about the music you’re listening to! When I’m feeling down, or just want a boost, I play a Motown mix I created on Spotify. If I’m feeling particularly stressed, I’ll play a Classical mix, to reduce tension. You could also try meditation techniques to quiet racing thoughts, or progressive muscle relaxation techniques to ease physical and mental tension.
For those of you who keep up with these blogs, I’m sure you’ll notice that I’ve simply found new/other ways to incorporate Dr. Dave’s Eat Right/Think Right/Sleep Right/Exercise model. I’m not trying to be tricky, lol, but being consistent in these practices can reduce depression and anxiety and, just all around, get you feeling better, well rested, rejuvenated, and ready to take on the new week. Hope this helps and hope you make it a good one! Happy New Year from all of us at BHC Assessment and Consulting!