Have you ever noticed how your Monday sets the tone for the rest of your week? Waking up Monday morning feeling sluggish, bloated, and irritable can completely derail your productivity and goals. However, this does not have to be commonplace. By adding just a few strategic Monday rituals, you can put your best foot forward for the week ahead and set yourself up for success.
We have curated the perfect Monday recipe to the point where you will look forward to your Mondays rather than dread them. From gut health hacks to self-care moments, the opportunities are endless. Figure out the activities that make most sense for you and your routine, then take note of the impact it makes on your week.
Non Negotiables To Start Your Week Off On The Right Foot
With the countless routine options out there, it can feel overwhelming to try and decide what is truly worth contemplating. In order to block out the noise and get down to business, we have narrowed down some non-negotiable activities that we believe are the power moves to set the stage for a productive week.
Laundry and Clean Sheets : Have you ever gone throughout your week only to run out of socks or clean work shirts on Wednesday? Having to tackle the pile of laundry in the corner of your room midweek can be incredibly frustrating. When it comes down to it, laundry and washing your sheets can feel like a chore. However if you instead change the narrative and make it a Monday ritual, then these “chores” will be more a way to reset your environment.
Mini Digital Detox : Whether it is in the mornings or evenings, take some time each Monday to completely unplug from the technological world. Phone or internet use can trigger stress which can lead to other complications such as irritability or even constipation. Give your mind a moment to be separated from the stress of technology and instead invest time in a hobby that will enrich your mind.
Hydrate Up : Weekends can be filled with some much distraction and fun that we often can forget to hydrate. Hydration is an integral piece to keeping up a strong digestive tract. Monday’s are a great day to reset your hydration goals and to give that aspect of your health extra attention. Try to avoid drinking caffeine before hydrating to help flush out any toxins in your body and to kickstart your digestion.
The Power of Meal Planning and Eating Right Throughout the Week
Leaving your meals to chance can lead to an excessive amount of eating out and consuming processed foods. Not only does meal planning save your pocket, but it is a game changer when it comes to sticking to your health and digestive goals. The beauty of meal planning is that it can look different for everyone and there is an incredible amount of leeway when it comes to decisions meaning it can work for just about anyone.
While meal planning can most definitely be a Sunday activity, Monday is a great day option for those who are looking to keep their Sundays for relaxation. It is also more likely you have a better understanding of your week’s responsibilities after a day of work rather than Sunday evenings. When it comes to meal planning, strategic choices are key. Make sure to plan your meal ideas ahead of time or have a general idea of how multiple items can be used multiple times.For those that are averse to the idea of precooked meals, consider ingredient prepping instead. Ingredient prepping will still set you up for success and will make cooking time significantly quicker.
Some ways you can ingredient prep include:
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Washing and chopping your vegetables or fruit
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Cooking your protein or marinating protein ahead of time (be sure to freeze any portions you won’t need close to the time of purchase)
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Prep or cook your grains such as quinoa or rice
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Create any dressings or sauces that you will want to use throughout the week for easy access
Here are some ways to increase the gut-health level of your meals:
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Include fiber-rich ingredients into your meals to decrease your chances of experience constipation and bloating
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Incorporate healthy eating habits into your daily routine along with your meals
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Consider meal sizes when packing and creating your meals
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Keep processed foods or artificial sugars to a minimum
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Remember to take your bloating supplements and gut health enzyme vitamins to ensure you are getting all the vitamins you need from the foods you are consuming.
How To Take Care of Your Mental Health This Coming Monday
Sunday anxiety is a real occurrence, and sometimes it can roll over into Monday. The last thing your body – especially your digestive tract – needs is to experience anxiety or stress at the beginning of your week. Let’s change the narrative and make Monday’s your mental safe haven with the following activities.
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Wake Up 30 minutes early : The last thing you want to do on a Monday morning is get out of your warm and comfy bed, but giving yourself an extra 30 minutes each Monday morning can make a massive mental difference. Taking your mornings slow can help reduce any excess stress or anxiety you might be feeling in the mornings and in turn can mean a boost of digestive support. An extra 30 minutes in the morning can be used in any way you desire making it a great time to spend doing something that brings you joy!
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Brain Dump : Monday’s tend to be an incredibly busy time at the office and at home. From work responsibilities to at-home chores, the items to prioritize can start to blend and feel overwhelming. To avoid this, try brain dumping all of your thoughts for the week ahead on a piece of paper. Do not restrict yourself to a certain plan or way of thinking. This way you are able to get all your thoughts out and can start to sort throughout what needs to be tackled and when.
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Exercise : Moving your body is a must on Monday’s. Not only will it give you a boost of mental support but gut support as well! Exercise will only help you. In order to make moving your body on Monday more appealing, consider doing activities that are low-impact or different from your usual routine.