12 Actionable Steps To Maintain A Positive Attitude on a Monday
There has always been a negative stigma to Monday’s.
People joke about how depressing Monday’s are and how they generally feel happier as the week progresses towards the weekend. But guys! Why are you accepting these emotions?!
This is NOT a sustainable way to live a long, healthy and happy life!
We need to diminish these feelings of Monday blues. Whether that means rethinking your entire environment you place yourself in, or whether you learn how to practice mindfulness to adjust to your environment. But something needs to change, and you know what the best short-term solution is? Mindful Mondays!
So what if I asked you how Monday’s truly make you feel? If your answer is not a positive one, then we need to get this fixed! Not only for YOU but for all those people around you who come in contact with you and have to put up with you and your negativity!
If you are reading this in an environment that is not stimulating you, why are you even there? Because it’s easy? Because it pays well? Because it’s comfortable? Well, you cannot grow as a person if you just stick with complacency all the time. Get up! Wake Up! And shake that negative energy out of you!
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In this article, I am going to teach you 15 actionable steps you can perform whenever you feel that Monday anxiety creep in. After reading this, you will be able to open your eyes to a whole new world with your newly found positive perception.
What’s more, how you start your morning sets the tone for the rest of the day. Make sure that you have an attitude-boosting morning routine that puts you in a good mood so that you can start the day off right.
But first, what is positivity?;
“Positivity /pɒzɪˈtɪvɪtinoun1. the practice of being or tendency to be positive or optimistic in attitude.”
How to be positive 1: Move your body!
You know, I shouldn’t really have to spell this one out. Unless you have had your head buried in the sand, it is very well-known that when you exercise, your body releases chemicals called endorphins which makes you feel happy!
How to be positive 2: Personal hygiene
Again, this is a given… make time for a shower/bath/basin wash, whatever it is you have available! Brush your teeth. Moisturise. Wear clean ironed clothes. Basically, just take good care of yourself! If you can’t love yourself, who else is going to want to?
When we feel clean and groomed, we feel good and confident! And when we feel good and confident, we smile more and are more pleasant to others!
How to be positive 3: Gratitude breathing
So it’s Monday morning, and you feel depressed, or just in a ‘I cannot be bothered with today’ kinda mood. We both know, that that kind of attitude is detrimental to the productivity and happiness of your day. So instead, when you’re feeling ‘glum’ with the Monday blues, practice this breathing technique instead;
- Take a long and deep exhale in, while acknowledging all the negative thoughts you have about Monday.
- Once you have accepted these thoughts that you have, and you have gently filled your lungs with your inhale…
- Slowly exhale and imagine all these negative thoughts floating away from your mind and body.
- Repeat this practice for a few long breaths.
- On your next inhale, think of one thing you feel grateful for in your life.
- Hold that thought deep within your inhale.
- Now slowly exhale away any negative emotions that still may be lingering inside you.
- Again inhale your feelings of gratitude.
- Exhale all negativity away from you.
- Repeat this exercise slowly until you feel relaxed, grateful and happy for the day ahead of you!
How to be positive 4: Upload positivity to your brain
Be aware of the types of content you absorb into your brain. Try to read motivational books with a positive message, and watch movies in which the protagonist’s optimism helps them to overcome obstacles and win, despite the odds.
There are so many amazing books, audios and videos out there for you to absorb from people who are inspiring and living the life of their dreams. Tap into their positive emotions and their experience by learning how they think and what they do to create the lives they want. You can do this in the morning or while exercising, eating, commuting, cooking, cleaning… there’s always time for positivity!
Moreover, when listening to music, listen to upbeat motivational music with uplifting lyrics. A study carried out by researchers at the Montreal Neurological Institute, found music which causes your brain to release dopamine, and therefore making you feel happy. Check out the example below;
Change your attitude for the better by uploading as much positivity into your brain as you possibly can!
How to be positive 5: Watch your words
Use positive words when you talk to yourself. Positive self-talk can boost your willpower and help you psych yourself up when you need to get through a difficult task. In addition, it can calm you down when you’re worried or anxious. If you want to change your attitude from “I can’t do this” or “I’m going to fail”, to “I’ve got this” or “I’m going to do great”, change your self -talk.
Your language also shapes your thoughts. Be mindful of the language you choose to communicate to others. For example, it’s almost impossible (or very, very difficult) to stay positive when your office culture is,
“Good morning, how was your weekend?”
“Way too short. I cannot believe it’s Monday already. I hate Mondays.”
You are inviting people to moan with you. Spreading this negative emotion is not going to help anyone. So make an effort to choose positive things to say. Instead, answer with “great,” “fantastic,” or “amazing.” Not only will this remind you that life really is great but it usually surprises and lifts the state of the person you are talking to as well.
And if you really can’t find anything positive to respond with, then remember your gratitude breathing exercise? Choose to change the subject to focus on the things you are grateful for!
How to be positive 6: Smile!
Smiling is contagious. So smile more to other people. Someone may be having a rough day, and that simple genuine smile at them will help to make them feel appreciated and noticed.
Smiling releases endorphins and serotonin, also known as the feel-good hormones. It’s a lot easier to adopt a positive attitude when the chemicals being released by your body are conducive to well-being.
I find that especially in the urban city life, people don’t even bother making conversation with strangers anymore, let alone smile!
How to be positive 7: Focus on the good
In order to have a positive attitude, you need to get into a habit of focusing on the good. Whether that be focusing on the good in yourself, the good in your life, and the good in others, just focus on GOOD things!
Find this difficult? Then start by writing a gratitude journal every day where you think of AT LEAST one thing you feel grateful for in your present life. The more you practice gratitude, the more you invite more positive things to feel grateful for in to your life.
How to be positive 8: Seek out positive people
It is often said that you end up becoming the 5 people you spend the most time with. Scary right? So if you want to be fit then start hanging out with fit people… want to start a business then hang out with business owners. And if you want to be positive make sure you’re hanging out with positive people!
Rather than surrounding yourself with the negative moaners, choose to get to know those people who will help you to grow!
It goes without saying, but try to avoid being sucked in to ‘office bitchiness’ and negative work culture.
Positivity spreads. So spend time in the company of those who encourage and motivate you rather than those who are happy to sit and be grumpy. Where is the fun in those kinds of people anyway?
When we are happy and upbeat, we allow room to expand our minds and opportunities will flow into our lives in abundance!
How to be positive 9: Use the power of humor
Just like when we smile, laughing releases endorphins and allows us to become less stressed. Laughing will automatically lift your spirit and enhances your emotional state at any time.
There is even a yoga class purely for laughter called Hasyayoga! The practice involves prolonged voluntary laughter and is based on the belief that voluntary laughter provides the same physiological and psychological benefits as spontaneous laughter.
Even better, people who are lighthearted and know how to laugh at themselves and the mishaps in life, have a fantastic attitude and will be more likely to have a positive outlook on life!
Having a sense of humor can be used as a powerful tool to control your mental health. Next time something goes wrong in your life, ask yourself “what is funny about this situation?” By looking at the mishap in a humorous perspective, your attitude will be lifted and you will start to feel more positive about it after all.
How to be positive 10: Have a purpose
Firstly, having a purpose in life gives you a fixed point in the future to focus on. It will enable you to remain focused and steady amid the challenges and obstacles that you come across during your journey to the top. Try visualizing yourself achieving and reaching your goals. Believe you are already there, pay attention to how it feels and what your life will look like. The better you become at visualization, the more driven and successful you will become.
Secondly, a purpose will bring meaning into your life. Knowing why you are on this Earth will do wonders for your attitude and help you strive towards achieving all your dreams. Is it to be a great parent? Is it your occupation? What ever it is, just make sure you feel proud and great with the purpose YOU CHOOSE! Because we all have a choice in life, so choose one you are happy with!
How to be positive 11: Be enthusiastic
Enthusiastic people have a great attitude towards life and this help’s influence others around them to become more uplifted too. So the next time you feel a bit down in the dumps, try to think of a positive spin on the situation. Tell yourself ‘it could be worse.’ I am sure you will find many, often hilarious imaginary ways that could make the situation worse! This exercise will help alter your perspective so that you start to feel more grateful. If all else fails, at least this little practice can make you laugh too! Being enthusiastic will help you to maintain the attitude that life is good and that you’re lucky to be alive.
Another great tactic is to have a list of ways to lift your enthusiasm ready for those times when you feel your zest for life draining away. Write down the things which make you feel alive and kicking! A great coffee, good memories, little jokes, a recording of a loved one, things to look forward to, basically anything which lifts your spirits and puts a huge smile back on your face! Then keep these written down reminders in a little jar or box ready for those moments when you need an enthusiasm boost!
How to be positive 12: Appreciate others
Sometimes, when we are having emotions of self-pity or feeling glum, we often find ourselves getting too self-absorbed. Instead, we should start feeling grateful for those around us and express this gratitude! You can congratulate someone on a job well done, no matter how big or small it is. Or you can appreciate someone for looking sharp or their beautiful glowing smile! The more we spread kindness and appreciation, the positive vibes will be circulated around us boosting the self-esteem of others. We all love to receive a compliment or a pat-on-the-back. So why not instigate a positive chain reaction and witness what happens to the people around you!
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Wishing you a happy Monday full of positivity!
P.S. “Your positive action, combined with positive thinking, results in success” ~ Shiv Khera