If you’re a working woman, more so a working mom, chances are you dread Sunday night because it signals that a hectic Monday is just beyond one alarm snooze the next day. If your typical Monday mean constantly hitting the alarm snooze, or drinking gallons of Starbucks and unable to shake that dreary and dreadful weariness, it’s about time to reinvent your weekend routine to put back a little bounce and shake off those Monday blues.
FRIDAY. Leave work issues at the office. At least one hour before you wrap up on Friday, create a list of things you need to get done next week. Planning ahead means you don’t have to run around on Monday trying to think of your deadlines.
SATURDAY. Weekends are supposed to be your rest days, so please don’t think that weekends are the two days everything HAS to get done. Constant go-go sends your body into crisis mode, pumping up those stress hormones. After two days on hyperspeed, Mondays will see you crashing down. Aim to do HALF of what you WANT to accomplish and spread the rest over the entire week. And remember to put REST & RELAXATION on TOP of your list.
Exercise Smart. Often, weekends are the time we schedule our gym appointments and workout routines, however, overexercising to make up for being sedentary the whole week just ups your chances of getting an injury and/or muscle fatigue. fast-forward Monday … you guessed it right, you’re a bag of aches and pain. Instead choose low to moderately intense workouts limited to an hour routine. If you take the stairs several times a week, stretch, and walk to where you have to go as much as you can, that should supplement your workout.
Eat Dinner Earlier. According to The Center for Sleep & Wake Disorders, MD, “The stomach is less efficient when you’re asleep. You’re less likely to get stomach cramps, acid reflux, and heartburn — all of which can interrupt your z’s — if you eat at least three hours before bedtime.
Stick to a Two-Drink Maximum. Having more than two alcoholic beverages or drinking within two hours of bedtime can disrupt slumber. Alcohol interferes with slow-wave sleep, which restores your physical energy, as well as rapid eye movement (REM) sleep which refreshes mental energy. Most people can’t wipe out the damage of a bad night’s sleep so chances are you’ll still be feeling groggy on Monday.
SUNDAY. Prepare for Tomorrow. Create a staging area near the front door where everything you’ll need for Monday — from diaper bag to your cellphone — is ready and waiting to go.
Relax Before Bedtime. Turn off the computer and TV (bright light and motion can rev you up) and listen to soft music, write your journal or read. Unwinding 30 minutes before bedtime gets you a good night’s sleep.
MONDAY. Lay off the Snooze Button.”A few extra minutes of sleep won’t benefit you — it’s too short a time to fall back into restorative sleep”, from “The 10-Minute energy Solution” book by Jon Gordon. Instead, do simple breathing and stretching exercises, which increases oxygen and energy, as a way to wake up.
Eat a G0-Get ‘Em Breakfast. The best food picks for a long-lasting, all-day energy contain protein, carbs and a little fat, such as cereal with milk and fruit or an an egg with whole wheat toast. Wash it down with a cup of coffee. Studies show that caffeine increases mental alertness and improves mood.
Take a 10-Minute walk. “Even in short bursts, walking boosts the body’s feel-good endorphins” says Gordon … set the tone of your day by telling yourself, “I trust that great things are in store for me this week”. If you visualize and verbalize it, chances are, it may just work!