Monday, the most dreaded day of the week—for a lot of people at least. It’s the day that we return to work, step back into the classroom, start working on our to-do list for the week and get on the train of our normal life.Monday mornings can be a real challenge for adults with ADHD. The thought of jumping back into the weekly routine and tackling the workday can be overwhelming. However, there are ways to increase your Monday motivation and set yourself up for success for the rest of the week. Here are five tips that can help:
1. Have the Right Mindset
Thoughts are powerful!
It's important for adults with ADHD to approach Monday with a positive mindset.Having the right mindset is just as important as doing the work to ensure you have a good Monday motivation
Instead of dreading the day, think of it as a fresh start and an opportunity to work towards your goals.
But, the nature of ADHD symptoms such as distractibility and impulsivity can make it difficult to stay focused on long-term goals. That's why it's important to break your goals into smaller, manageable tasks. This can help you stay motivated and on track throughout your Monday and starting the week of strong.
2. Armor up with a Monday Motivation Quote
Post it, Believe it
There are some people who wake up every in the morning to post-it notes on their bathroom mirror that help motivate them every day. Find a quote that motivates you, that speaks to you, and say it out loud every morning.
A motivational quote can be a simple but powerful tool to boost your mood and mindset, especially for adults with ADHD who may struggle with emotional regulation. Find a quote that resonates with you and post it somewhere visible, like on your phone wallpaper or on a sticky note on your desk. Say it out loud to yourself each morning until you believe it. This can help to shift your focus towards a more positive and motivated mindset.
Challenge your mind and your emotions to be your biggest motivator.
2. The 5-Second Rule
One of Mel Robbin’s most famous interview was her talk about controlling our mind to take action even when it feels like we can’t. While her life was crumbling to pieces and she didn’t have any reason to wake up, she aimed at waking up like a rocket in the morning.
Like a skyrocket, countdown from 5 to 1 to prompt yourself to wake up at 1 and break the bad habit of snoozing on Monday morning. By counting down, 5, 4, 3, 2, 1, you interrupt auto- behaviors and awaken your mind by doing an action.
Not only will you wake up, but you will also wake up with more energy.
The 5-second rule is a strategy can also help us ADHD’ers overcome the tendency to procrastinate or avoid tasks. When you're feeling stuck or unmotivated, count down from 5 to 1 and then take action. For example, count down from 5 to 1, then get out of bed or start your work task. This simple technique can help to interrupt your autopilot behaviors and give you the push you need to get started.
3. Plan Ahead
Preparation is Key
The best way to increase your Monday motivation and avert the overwhelming feeling, is to be prepared for the week. Planning and preparation can help to reduce stress and increase productivity for adults with ADHD. Take a few minutes of your Sunday afternoon or evening, perhaps just before going to bed, to think of the week ahead.
What is your to-do list for the week? Most importantly, what are your priorities? Knowing what’s coming takes away the overwhelming feeling. It motivates you and keeps you on track the whole week, not just on Monday morning.
Write down in your Wilkii planner your appointments and tasks on the weekly schedule and disperse your to-do’s and priorities throughout the week.
Opening your planner on Monday and knowing that your week is well-thought-out and planned will give you an extra oomph of motivation.
4. Be Well-Rested
Sleep is Your Friend
Remember how it feels when you know it’s time to wake up but your eyes can’t seem to open, your legs can’t seem to move quick enough, and no matter how much coffee you drink your soul just doesn’t light up?
The night is for sleeping and the weekend is for resting. Forget about work on weekends and all the tedious life tasks. Spend the time relaxing and enjoying the moment. Get a good nights sleep on Sunday so you’re well-rested the next day.
Getting enough rest and exercise is crucial for adults with ADHD. Sleep helps with executive functioning, which can improve your ability to focus and stay motivated. Exercise can also improve executive functioning and can help reduce symptoms of ADHD. Prioritize both sleep and exercise, especially on Sunday night, to help set yourself up for a successful Monday and week ahead
Monday is not your enemy! It’s your friend, your gateway to new opportunities and new challenges to conquer. Have the right mindset, take the right action, and you will see your Monday motivation catapult!
By implementing these five tips, adults with ADHD can boost their Monday motivation and set themselves up for success for the rest of the week. Remember, small changes can lead to big results. With the right mindset and tools, you can conquer any Monday. Good luck!
● Mel Robbins, "The 5 Second Rule: Transform Your Life, Work, and Confidence with
● American Psychological Association, "Sleep and Mental Health"
● "Physical Exercise and ADHD: A Literature Review" by Dennis van der Meer et al