Mindful Mondays: Energise Your Week with Simple Mental Wellness Practices

A good Monday enhances the chances of having a good week ahead. However, we often feel groggy on this day due to the palpitation that comes with starting the first day of our work week. This feeling only intensifies as the week progresses, thereby, impacting our productivity, wit, and even relationships.

But there are simple mental wellness practices to overcome the “work day” vibe that comes with Mondays. It starts on Sunday night itself. Preparing for Monday is an essential Sunday night chore — this could involve simple things that reduce your anxiety like planning and getting your outfits ready, prepping your meals, writing down your tasks for the day/week, and going through your emails and sorting them.

Apart from these, you can start practising a refreshing morning routine to set the tone of the day and essentially the entire week. Ritu Mehrotra, Founder & CEO, United We Care – Mental Wellness Platform outlines a routine you must follow:

1. Morning MovementStart your day with gentle stretches, a short walk, or even a quick dance party with your little one or your pet! Movement gets your blood flowing and instantly uplifts your mood. It can also give you a brain boost and the much-needed confidence to keep going through the week. We bet you can’t be off to a better start.
2. Gratitude GlowTake 5 minutes to jot down 3 things you’re grateful for, big or small. This simple practice cultivates positivity and a feeling of appreciation. Following this habit diligently helps you be more aware and cognizant of the little joys of life and how they positively impact everything you do. This also significantly improves your relationships in the long run as you tend to become more mindful of your actions.
3. Tech Time-OutStart your day tech-free! Don’t check emails or social media immediately after waking up in the morning. Try to focus on yourself and your morning routine. Keep atleast an hour’s window before you get back to your digital devices.
4. Mindful MunchingFuel your body with a nourishing breakfast. Try to load your diet with as many fresh fruits and veggies as possible for your daily dose of nutrients. Savour your food, avoid distractions like TV and mobile phones, and enjoy the taste and textures. To avoid rapid energy loss and the resultant bad mood, try not to skip your breakfast.
5. Set Your IntentionTake a moment to set an intention for your week. What do you want to achieve or prioritize? Set clear goals. Writing it down helps keep it top-of-mind. Eliminate unnecessary tasks that clutter your schedule and cause unwanted stress.
6. Power of PomodoroEmbrace the Pomodoro technique — which means you should try work in focused 25-minute intervals and then take short breaks. This enhances concentration and prevents burnout. This way, you can achieve a lot more in a short span of time.
7. Connect with KindnessMake a deliberate effort to be kind to someone today. It can be a simple smile to a colleague, a helpful gesture, or just listening with presence. Like they say, kindness goes a long way. You never know how it will come back to you.
8. Nature NookTake a short walk during your lunch break and soak up some sunshine. Nature has a powerful effect in calming our nerves, reducing stress and improving overall well-being.
9. Breathe DeeplyWhen feeling overwhelmed, take a few minutes for mindful breathing exercises. Focus on each inhale and exhale, calming your mind and body. You will feel relaxed after a few sets.
10. Digital DetoxDedicate some time after work to disconnect from technology. Read a book, spend time with loved ones, or pursue a relaxing hobby. This will help you keep your daily screentime in check. Make sure to not take your digital devices with you while going to bed. This will prevent mindless scrolling that can detrimentally affect your sleep schedule.These easy-to-follow steps will slowly and steadily help you build a positive, healthy and energising schedule to keep you powering through the week ahead.