Do you ever start the week with unstoppable energy, but as the days unfurl and Wednesday hits, you feel like you can barely get out of bed? Almost like the weekend can’t come fast enough? We’ve all been there, wishing for a day off mid-week with barely enough energy to focus on work and our responsibilities. But thankfully, there are ways to learn how to beat the mid-week slump and rise out of the funk. Let’s dive in to regain your power.
What Is The ‘Mid-Week Slump’?
The mid-week slump is exactly what the name suggests. It is a significant strain on your energy that leaves you feeling depleted, exhausted, and unmotivated mid-week, generally Wednesday. When it starts, the days feel longer. The willpower to get out of bed feels non-existent, and everything is a struggle. Whether it’s work, school, or parental responsibilities, you feel like a zombie with only two more days left for the weekend.
What Causes The Mid-Week Slump?
There may be several causes that pin-point the mid-week blues. Here are a few to help you increase your awareness and reflect on yours.
- Exhaustion. Perhaps you’ve been pushing yourself too much lately, and your body and brain desperately need a break.
- Stress and overwhelm. Maybe work is becoming too much, or life generally feels challenging to navigate.
- Boredom. It’s easy to feel tired and unmotivated if you’re running on the same hamster wheel day in and day out.
- Burnout. Unfortunately, this condition is quite ubiquitous and can certainly cause a recurring mid-week slump or worse if you don’t learn how to recover from work burnout.
- Not enough time for joy. If you prioritize your never-ending to-do list over what you love, including seeing friends and family, the mid-week slump can hit particularly hard.
How to Beat The Mid-Week Slump
1. Engage in self-compassion
If you wake up with zero motivation to work or do anything for that matter, instead of piling on self-criticism, practice how to challenge intrusive thoughts. You’re human, and battling the rat race is not easy. So, turn up the self-compassion volume and allow yourself a moment to normalize your feelings. You could repeat a few mantras such as “My feelings are valid”, “I give myself permission to rest”, or “One thing at a time”. Each mantra will decrease the resulting guilt and shame of the mid-week blues and, instead, will boost your emotional health.
2. Take it slowly
Again, you’re human and not a superhero. You’re not expected to wake up with surging energy every morning. So, if possible, give yourself a few moments to recollect, breathe, and connect to the present moment. In fact, throughout the day, mindfully ask yourself, “Am I breathing?” This simple question helps you reconnect to the here and now. Additionally, practice mindful awareness by connecting to an anchor like belly breathing or noticing your hands. Doing so will allow you to move through the workday intentionally without pressuring yourself to work fast and overwhelm yourself.
3. Redefine your week
You are the creator of your life. This means you can decide how you perceive the mid-week blues. For example, you may feel compelled to believe the rest of your week will be awful because you feel like a sloth Wednesday. But you’re feeling this way because Monday and Tuesday zapped your energy. And you have the power to recharge. So, commit to changing the narrative, treating every day like a fresh beginning, and giving yourself the gift of loving life for all its ups and downs.
4. Make time for something you love
One of the best tips to learn how to beat the mid-week slump is to return to what you love. Instead of working harder to accomplish your to-do list, connect to the activities that make you smile. For example, check out your favorite trails for a run, grab a coffee with your bestie, go to a hot yoga class to sweat out the stress, or watch a movie cuddled with your pet and loved one. Prioritizing the things that boost joy will change how you perceive your work week. While you’re at it, treat yourself to a bit of self-care every day. You deserve it.
5. Change things up
It’s not surprising to hear we are creatures of habit. We often program ourselves to follow the same mundane routine because it’s comfortable and predictable. But you deserve a bit of newness to change things up. So, make it a goal to eat somewhere new for lunch, start a new hobby, join a new fitness class, attend a wine and art class, or if you work at home, work at a café. Changing your routine can refill your zest for life and remind you to enjoy every week rather than having the “wait until the weekend to live” mentality.
6. Organize your workspace
Ever heard of that quote by Judith Orloff, “Remove the emotional and physical clutter from your life so you can soar.” There’s truth to it. While it’s nice to work at home, if it’s full of physical clutter, you may feel a bit stir-crazy. But if we follow a few secrets of professional organizers and make it a habit of keeping our spaces sparkly and clean, we will feel a boost of energy to continue the work-week with a new perspective.
7. Prioritize healthy habits
It goes without saying that sleep, diet, and exercise all play a significant role in our mental health. Yet if you’re deprioritizing any of these, you may feel the mid-week slump more strongly. But creating a self-care or mindful morning routine is your key to regaining your power. For example, follow a consistent sleep-wake routine, work out for at least 20 minutes daily, and eat a high-vibrational diet that heals you from within. But don’t overwhelm yourself. The solution is balance. Find what works for you and prioritize it.
8. Let nature revitalize you
Nature isn’t the antidote for just Taurus and Virgos (if you’re a fan of astrology). In fact, research shows those who connect to nature often felt they had more meaning, happiness, and purpose compared to those who didn’t. So, perhaps your mid-week slump is a consequence of staying inside too often and robbing yourself of your ancestral need for greenery. To alleviate this, have lunch outside. Or go for a walk and gaze at the world around you after your shift ends. Or wake up with the sky instead of looking at your phone.
If you’re experiencing the mid-week blues far too often, it may be time to reevaluate your life and make changes. For example, you may be experiencing burnout or another underlying problem. Speaking with a mental health professional will help you create a treatment plan to learn how to beat the mid-week slump for good. You got this!
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