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11 Mindful Monday Activities To Re-Activate Your Best Self At Work

11 min read
Last Updated on 01 July, 2024

After three stress-free nights counting from Friday to Sunday, Mondays seem demanding. Especially after Christmas and New Year's Eve, January looks festive throughout. Making it hard for everyone to bring back their mood, making Monday blues even bluer.

Corporate life can be hectic, with unforeseen commitments and deadlines. When you're caught up in this hustle, it's easy for you to disconnect from your inner self. You may not realize how important it is to reconnect with yourself and stay connected to skyrocket your company's success.

However, mindfulness has already become a game changer, enriching workplace culture. And here's a secret: you can transform your Mondays into a source of rejuvenation and productivity. The key? Embrace Mindful Mondays at the office.

What Does Mindful Monday Mean?

Monday is a special day of the week. It marks an abrupt end to the leisure of the weekend. The morning alarms, responsibilities, and challenging colleagues might be overwhelming for many. However, Despite this, only 11% of people dread Mondays.

In most cases, Mondays are seen as the day to start over. The likelihood of people starting an exercise routine, eating healthily, or visiting their doctor is higher on Mondays. In addition, Mindful Mondays aims to focus on mindfulness one day a week.

"In a 2021 poll by YouGov, 58% of the 4,000 people surveyed responded that Monday was their least favorite day of the week."

Getting started with Mindful Mondays can provide you with a structure without feeling overwhelmed if you are new to mindfulness. As you go about your day, you can either focus on specific mindful activities or work on staying in the present moment.

Therefore, it is the perfect day to remain focused on the present. You can consider it a day once every seven days for your brain to reset.

Why Make Your Monday Mindful?

"Setting aside a little time in the morning to set intentions helps you start the day with a clear mind," says Shirin Eskandani, mindset coach. "This can include journaling, movement, reading, or meditation. Be flexible and do what feels best."

Launching your workweek with a mindful approach is more than a trendy concept. It's a game-changer that can enrich workplace culture, enhance productivity, and boost overall well-being. Here's why you should make Mondays mindful:

  • Improved Productivity: Starting your workday with a clear mind enhances focus and performance.

  • Emotionally Agility: Mindfulness equips you to gracefully deal with stress and challenging situations.

  • Personal Wellness: Connecting with your inner self is essential for personal and professional growth.

So, before you dive into your usual work routine, take a few moments every Monday morning to focus on yourself, your thoughts, sensations, and observations.

Moreover, practicing mindful Monday will help you remain positive, satisfied, and focused throughout your workdays. It will help you value and prioritize your goals at work, improve overall wellness, and discard negativity from your life.

Related: What is Mindfulness Meditation: How Can It Help Your Employees?

11 Mindful Monday Activities To Rejuvenate Your Mind At The Workplace

Here are 11 little-known amusing and eccentric tips you can try;

1. Do Some Exercise Regularly


Why not begin your mornings with some exercise, especially on Mondays? Any physical activity in the body will help you increase your endurance, fitness, flexibility, and energy. Besides, it will also boost your mental,behavioral and spiritual wellness.

A mindful morning walk, yoga, Zumba, or even a 7 minutes workout can manifest to a great start. Beginning the day with some physical and mental exercise helps to persist intellectual wellness and positive thinking.

Besides, to stay fit and fight diseases at the time of Covid-19, it is essential to emulate health and well-being. Therefore, exercise more to lead a holistic life.

Read: 71 Spiritual Wellness Quotes To Rekindle Your Employees Absolute Well-being

2. Practice Breathwork For Mindfulness


Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure
– Oprah Winfrey

How mindful is your breathing? Every living entity breathes to live. In the case of humans, it is how conscious you are about your breathing and how deep your breath is. It is because the quality of your life depends on the mechanism of your breathing technique. It provides you with clarity of thought and good health.

When you are stressed or anxious, take a deep breath and let yourself relax at the office. Breathwork helps counter both psychological and physiological conditions affecting health and wellness.

So, try breathwork every Monday morning and infuse mindfulness. Elevate your mindful Monday with more positivity and productivity.

Take upto 5 minutes of breathwork, be it at the start or the end of the day. Try longer sessions at the beginning, or else you can also take quick short breathing sessions amidst

3. Pack Your Favorite Food


Food impacts our lives in many ways, so diet and nutrition must be a priority. The quantity and quality of our meals determine our lifestyle.
Diet also stimulates and improves mental wellness. Especially when at work, a good meal is vital to stay energetic, de-stress and remain productive. You can also keep some healthy snacks, dark chocolates etc around your table to munch while being conscious about health too.

According to WHO, an unhealthy diet and lack of physical activity increase global health risks. In comparison, a healthy diet protects against malnutrition in all its forms and noncommunicable diseases (NCDs), including diabetes, heart disease, stroke, and cancer.

So on Mondays, bring your favorite healthy meal to revitalize and rejuvenate. So spring up your Mindful Monday program with a healthy lunch.

Related: 27 Tasty And Healthy Lunches For Work To Satisfy Your Cravings

4. Set Your Goals For The Week


Setting your goals and objectives beforehand is crucial. Remember when you were kids, you used to have a daily routine. Many of you still have one or decide to have one once you enter a new year. Similarly, begin your first day at work by planning and jotting your goals/tasks for the entire week.

It will make you more decisive and disciplined at work. And because it is one of the best ways to untangle your problems.

Besides, a precise plan works wonders and will help you achieve your target ahead of time. Following this mindful Monday tip can transform your life in a better direction. It will allow you to create a better healthy balance between work and personal life.

Read our blog on: 10 Awesome Lifestyle Choices For Employees To Elevate Their Work-Life

5. Stay Hydrated All Day


The body needs water to function properly. A good amount of water intake each day is crucial as it helps to:

  • Regulate body temperature

  • Keep joints lubricated, prevent infections

  • Deliver nutrients to cells

  • Keep organs functioning

According to the National Academies of Sciences, Engineering, and Medicine, water intake (from all beverages and foods) that meets most people's needs is about 15.5 cups of water for men and 11.5 cups daily for women.

Staying hydrated is crucial for improving sleep quality, cognition, and mood. So, start your Monday with a glass of warm water, sit back and relax. Drinking water mindfully will help the mind and body process and eliminate the toxins.

Keep track of your water intake daily with a health or fitness app. You can log your daily water intake with the Vantage Fit app.

Even at the workplace, keep your bottle filled and drink water more often. It will boost your energy, reduce fatigue, and help you stay engaged at work longer. Start with this mindful Monday tip from the coming week itself.

Related: Water Challenge: A Step towards a Healthy Lifestyle

6. Start Your Day With Gratitude


Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.
– William Arthur Ward

Being grateful can bring joy to your life and make others cheerful too. Make Mondays a gratitude day at the office to elevate the working spirit. You can also try journaling.

In positive psychology, gratitude is firmly associated with greater happiness, and it uplifts positive emotions, relishes good experiences, improves well-being, tackles hurdles better, improves relationships, etc.
A recent Forbes article states, "Gratitude is a basic human requirement — and since we spend most of our waking hours at the office, giving and receiving thanks at work becomes pretty important."

At the workplace, everyone needs to be appreciated and valued. Practice gratitude more often for a better work culture to preserve and an impressive workforce to thrive.

7. Be More observant


Mindfulness observation is a technique to look at things with a profound view, whether living or a non-living entity. Being observant is an intellectually powerful skill that helps you appreciate your surroundings.

It also teaches one to be wise with their vision and perception. And help you reconnect with the minute things that were overlooked once. As we rush through life, considering the time we wake up, making breakfast, preparing lunch and going to work, etc.

So on Mondays, choose a mindful walk to start noticing things around on the way to your office. Or else, take a conscious office tour on Mondays, pass smiles, interact, and life moods, creating a friendly workplace. It will also help improve mental and behavioral well-being in and around the workplace.

Read: 13 Mindfulness Meditation Exercises To Improve Your Employees Well-being

8. Infuse Positive Affirmations


Stick a positive affirmation note every Monday morning before setting your day. Positive quotes will make you happy and help you achieve success. We know success is not definitive that comes all of a sudden.

It is your every step and daily commitment that counts. Therefore, to remain positive and determined, put a sticky note on your desk with an optimistic message to yourself to keep you moving ahead in life.

The process to be mindful Monday takes off only with positive emotions and attitude. So, don't let your Mondays go into vain.

Read: 10 Positive Phrases To Uplift Employees Self-Esteem At Work

9. Put On Your Best Outfit


A well-dressed day is always a mood lifter. It also portrays a positive and professional outlook boosting more self-confidence. If you present your best outfit on Mondays to the office, your mood remains lifted throughout.
Besides, Monday blues can be best avoided if you are in your best self.

Choose something from your wardrobe which reflects your vibe. Dressing is a form of self-expression. Why not put forward a passive outlook every day? This way, it will resonate with the sense of clothing and personality you carry every day to your office.

10. Infuse A Self-Care Routine To Your Lifestyle


What comes to your mind when you hear the word self-care? Self-care implies nurturing your body, mind, and soul on your own.

We often forget to care for our mental and physical needs despite the hectic schedule, balancing personal and professional life. And not doing so often leads to poor health conditions, depression, absenteeism, and unproductivity at work. And, not just limited to that, it can damage relationships bringing a communication gap.

Therefore, self-care therapy is a much-needed one. You can always try the following;

  • Sound healing
  • Sleep well
  • Read often
  • Take up a hobby
  • Follow your passion
  • Take out yourself for a treat
  • Go on a vacation
  • Take up a bubble bath or a spa therapy
  • Try Mindfulness meditation exercises

You can execute the following tips so that you pioneer your days at work. Also, enjoying an excellent weekend with self-care therapy will boost your vitality from every good aspect.

11. Unplug To Unwind


Unplug yourself from social media diversions, such as Instagram, Facebook, WhatsApp chats, etc., to endure a concerning state of mind. Distractions at work are very common, but why not mindful deviations?

Stress can make you impatient and distracted. But don't let social media take over your precious time. Instead, do some office stretches, sitting exercises, go for a walk, read or listen, make coffee, have some conversation with your colleagues, etc.

Spending time on social media can lower your productivity or make you feel anxious about unnecessary news. Enjoy mindfulness and take the time to clear negative thoughts and get back to action at work in no time.
So to reduce stress, improve your productivity, and boost your overall contentment, take a social media detox tour to elevate your mindful Monday.

Also Read: 21 Positive Thinking Ideas For A Workplace To Encourage

5 Easy Mindful Monday Tricks


It's time to read just your mind, Monday mornings no longer have to be a dreaded moment in your life.
– Funké Baffour, Good Monday Morning

  1. Do some morning meditation
  2. Take out moments from your day to connect with your senses
  3. Clean and redecorate your desk
  4. Keep your favorite coffee or tea bags to sip at your stress-break
  5. Stay determined to quit any negative habit on Monday

How Can I Practice Mindfulness In My Daily Routine?

Practicing mindfulness is a game-changer in the hustle and bustle of our daily work lives. Here are practical ways to weave mindfulness into your daily routine as an employee.

  • Start your day with a moment of calm, perhaps through deep breathing or meditation.

  • During your work, focus on one task at a time; multitasking can lead to stress.

  • Embrace short mindfulness breaks, even if it's just for a minute or two, to reset your mind.

  • When you eat, savor your meal and step away from your desk.

  • Engage in active listening during meetings, truly absorbing what others say.

  • Reflect on your achievements and express gratitude as you wrap up your workday.

  • Lastly, detach from work in the evening and engage in activities that relax and rejuvenate your mind, ensuring a restful night's sleep.

Frequently Asked Questions

1. Why is Mindful Monday important?

Mindful Monday is important as it sets a positive tone for the week. Starting the week mindfully can help reduce stress, improve focus, and enhance overall well-being. It encourages a balanced approach to work and life, making you more productive and resilient throughout the week.

2. How can I practice mindfulness in my daily routine?

Being mindful all day involves making conscious choices to stay present. Start your day with a mindful practice, like meditation or deep breathing. Throughout the day, focus on one task at a time, take short breaks for reflection, and engage in active listening. Mindful eating and setting boundaries for work-life balance also play a crucial role in staying mindful all day.

3. What can you do on Mindful Monday?

On Mindful Monday, you can set positive intentions for the week, start your day with a mindful activity, such as meditation, and prioritize tasks that align with your goals. It's an excellent day to plan and organize your week, practice gratitude, and engage in activities that promote well-being at work and in your personal life.

Final Words

Mindful Monday can be a pre-eminent chance to accumulate good mental and physical health at work. It will help you improve your lifestyle and shift your perspective towards both personal and professional growth.

As we know mindfulness increases self-awareness and self-discipline. And, it is crucial to be so at the workplace. Thus, allowing yourself to heal, be healthy and be sustainable is vital to revive your spirit at the office. Start your Mindful Monday practices from today to stay content, motivated and produce astonishing results at work.

This article is written by Parismita Goswami who is a content writer and marketer at Vantage Circle. A feverish poet and cinephile with an intense taste for music, specifically rock, she has the heart of an explorer, learner, and is a lover of the Himalayas. To get in touch, reach out to editor@vantagecircle.com

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