Motivational Monday
Happy (or at least hopeful) Blue Monday! If you're seeing this on January 19th, you're right in the middle of the “most depressing day of the year.” Dubbed as such back in 2005 by a travel company looking to boost winter business, it's been calculated using a formula that's equal parts math and a mix of holiday-related debt, low motivation levels, lousy weather, and the number of days left until the summer solstice. It's science? Not exactly. The winter blues? Oh yeah. But here's the bright side: You don’t have to let a non-existent Monday bring you down. Whether it's looking at a list of tasks that resembles Everest or just can’t seem to get the motivation to roll out of bed, I have a no-nonsense toolkit for flipping the script and getting you fired up about what really matters in this moment.
Let's make this day your momentum maker.
1. Acknowledge It -Then Let It Go (5 Minutes)
"Depression or being down" isn’t a flaw in character, but often what your brain is trying to tell you is that it's time for a reboot. Begin by doing a brain dump. Write down three things that are bothering you (bills, the project, the rain). Then refute each one by stating one true, unemotional fact. For example, "Bills are the worst, but I’ve paid them before."
Pro Tip: It's best paired with a deep-breathing ritual, you inhale for a count of 4, hold for a count of 4, and breathe out for a count of 4. There are free guided sessions on CALM or Insight Timer if you'd like support.
2. Move Your Body to Move Your Mind (10-20 Minutes)
Endorphins are your body's own antidepressants.
No gym required:
Turn up your pump-up playlist (mine includes "No excuses" by NF) and have a 10-minute motivation party, a quick walk around the neighborhood, or a series of wall push-ups if you sit at a desk all day.
Motivation Hack: Attach it to a reward. “Post-walk, I get my favorite snack or Starbucks order. Something to reward yourself with the task you completed on this low day.
3. Stack Small Wins for Big Momentum (All Day)
Overwhelm = death of drive, so break down your "shit to get done" into micro-task chunks. From "Clean the house" to "Wipe one counter." Got it? Done. Dopamine release #2. The "2-Minute Rule": If it can be done in less than 2 minutes, do it (respond to that email, make your bed).
Quote From Chris Williams (Modern Wisdom Podcast) "Joy has to be found today, not tomorrow.
If you can’t be happy with a coffee, you won’t be happy with a yacht.
Choose to find joy in today, it’s there waiting for you."
Get-Shit-Done Tool: Grab yourself a sticky note for the top three things you need to get done today. Check them off with one strong stroke of your marker. Seeing progress is addicting.
4. Fuel the Fire: Gratitude + Connection (Ongoing)
Beat the blues with a gratitude scan: "Three things you can think of in this moment that you are truly grateful for (warm socks, good strong coffee, that friend who always sends you memes). It rewires your brain to be more positive and scientific studies conducted at UC Berkeley have shown it to improve your resiliency."
By evening, you can look back and think, “I owned that.” Blue Monday may be a myth, but the power to get past it? 100% real. What’s one tiny thing you’re doing today to get ahead? Let us know on our Socials or email us back, You’ve got this. Kick the ass of Blue Monday and make it your bitch!
SEEK HELP!
One Last Thing and most important! Don't be afraid to reach out if you are struggling, everyone goes through dark times, and it is how you deal with them times defines out your future self turns out.
Where can i reach out? CALM -0800 58 58 58 (5pm–midnight every day). I (Jordan - Founder) have personally contacted them when i have been in these dark times, so it comes with a recommendation. You can even reach out with us, we are here to help.
P.S. If the motivation fairy is still MIA, here's what you can do: Stand up, shake out, and proclaim, “Today, I choose progress over perfection.” Cheesy, perhaps. Effective, yes.
- Jordan (Founder) - Team Player