Monday blues: where it comes from and how to get rid of it

Many people feel less productive on Mondays than on other days of the week. We’ll take a look at where the “Monday blues” come from and explain how to get rid of them.

Maybe this sounds familiar to you: Monday morning, the alarm clock rang and you just can’t get going. Psychologists refer to this phenomenon as the “Monday blues”. It arises from the fact that you function at full speed on weekdays due to the hormonal release. In the long run, however, this puts a strain on your immune system and weakens your defenses.

At the weekend, on the other hand, the immune system no longer has to function “at the push of a button”. So it shuts down, which is why a lot of people feel sick and flabby at the beginning of the week. Accordingly, the number of sick leave should also be highest on Mondays.

According to some sources, the negative effects of the “Monday blues” can even be measured statistically. The online lexicon for psychology cites studies that show a significantly lower performance curve on Mondays. The number of accidents at work is also higher on Mondays than on other working days.

Statista lists a survey that shows that every second respondent does not like going to work on Mondays and thus suffers at least indirectly from the Monday blues. The reasons given by those surveyed were that they earned too little and the stress level was too high.

Monday blues: Scientifically unprovable

Although the Monday blues feels quite uncomfortable for those affected, at least science has not yet been able to confirm that the displeasure on Mondays is more pronounced than on other days of the week.

Occupational psychologists examined this effect in a study published in the “Journal of Organizational Behaviour”. To do this, the researchers had the subjects keep a diary of their work week. The participants rated their vitality three times a day and indicated whether they felt exhausted. Sleep behavior was also recorded and individually assessed.

Contrary to expectations, the scientists could neither prove that Monday has an objectively worse effect on well-being than other days of the week, nor that exhaustion increases significantly during the working week. In fact, the exact opposite happened: at the end of the week, the subjects had more energy. The researchers explained this with the “Thank God it’s Friday effect” – i.e. the anticipation of the upcoming weekend.

Bye bye Monday blues? What you can do

In addition to evaluating their results, the authors of the study also give valuable tips that can help you to mitigate the “low” at the beginning of the week:

• Good sleep is important to start the Monday well rested and positive. You should take countermeasures at the weekend to prevent “Sunday scaries” and actively try to start Monday as relaxed as possible. This means changing your sleep rhythm back to the “workdays” in good time and going to bed on time. A good evening routine with fixed bedtimes makes it easier for you to start the new week.
• The authors of the study cited by SWR also report contradictory results: some experiments find effects that indicate the Monday blues, others do not. Participants who enjoy their job would suffer from the Monday blues much less often than those who are not looking forward to the upcoming work week. So the bad mood on Monday could be a sign for you that you need a new start in your career.
• In a press release published by the University of Leipzig, the authors of the study also recommend starting the new week with as much positive energy as possible. The summary is that if you start the new week with anticipation, you will experience less Monday blues and act much more energetically.

Morning routine, exercise and light drive away the Monday blues

There are other ways to get back to your usual work rhythm after the weekend in a relaxed manner. A strong morning routine is particularly important on Mondays. Try turning off your snooze button and starting your day comfortably instead.

If you can’t get going on a Monday, you can take a cold shower right after you get up. This boosts your circulation and you immediately feel more awake. Then take enough time for a balanced breakfast, maybe for a walk and a second cup of coffee.

At work you should not stress yourself unnecessarily and, if possible, take several short breaks. Also make sure that your workplace is sufficiently lit. Because sunlight (or a daylight lamp as a substitute) not only brightens your mood, but also boosts the production of vitamin D.

You can also counteract the Monday blues by planning something at the beginning of the week that you can look forward to after work. To eat out? A cozy bath? Or watch your favorite film for the umpteenth time on the sofa? Whatever it is, if you brighten up your Monday with some “me time,” getting up in the morning won’t be all that difficult.

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