Mondays can be tough for many people, as they often feel tired after a relaxing weekend. The beginning of the year, in particular, can be challenging, with the holiday season just ending and the mood still festive. This can make it difficult for people to get back into a positive mindset and feel motivated at work.

In the fast-paced business world, it’s easy to get caught up in the hustle and bustle and lose touch with your own well-being. However, it’s important to remember that taking care of yourself is crucial for both your personal and professional success.

One way to promote employee wellness and improve corporate wellness programs is through mindfulness activities. Mindful Monday is a great initiative that can help bring about positive change in the workplace.

The importance of Mindful Mondays

It is critical to begin work with a clear head. It improves performance, engagement, and productivity at work. Additionally, it keeps you mentally and physically flexible to handle the most challenging situations.

According to life coach Shirin Eskandani, “Setting aside a little time in the morning to set intentions helps you start the day with a clear mind. This can include journaling, movement, reading, or meditation. Be flexible and do what feels best.” 

Before opening your laptop and starting your typical routine of reading emails, take a few minutes to focus on yourself. Refresh your thoughts, feelings, and observations. Also, try to do the exercise every Monday while sitting and before starting work.

You’ll be able to get through your days with more positivity, satisfaction, and focus if you start Mindful Mondays. It will assist you in recognizing and prioritizing your professional objectives, enhance your general well-being, and eliminate negativity in your life.

12 Mindful Monday tips to improve employee wellness

Here are several tips you can use in your corporate wellness program to help people feel energetic on Mondays.

1. Regular urban exercise

Regular exercise is important for maintaining physical and mental health. To incorporate urban exercise into the Monday routine, you could include taking a brisk walk or jogging around your neighborhood, participating in a group fitness class at a local park or community center, or joining a team sport such as soccer or basketball.

One way to add a fun and challenging element to your urban exercise routine is to participate in an office step challenge. A step challenge is setting a goal for the number of steps you want to take each day and tracking your progress using a pedometer or a step challenge app. Employees can compete against themselves to see if they can meet or exceed the daily step goal or team up with colleagues and compete against each other. Joining a friendly competition can motivate people to stay active and engaged.

Pacer for Teams allows employers to create daily step challenges for their employees. Participants compete to achieve a daily step goal as many times as they can. 

Take a break from your work and go for a short walk outside, or find a quiet space to relax and recharge.

2. A minute of deep breathing

Take a few deep breaths to help clear your mind and calm your body. Taking deep breaths is a simple yet powerful way to calm the mind and body. Deep breathing helps to oxygenate the blood and can activate the body’s relaxation response, reducing feelings of stress and anxiety.

Encourage employees to focus their attention on their breath for a minute, feeling the sensation of the air flowing in and out of their bodies. Here are some tips you can share with your colleagues. If your mind wanders, gently redirect your focus back to your breath. You can practice deep breathing for a few minutes at a time, or for longer periods if you have the time and inclination. Regular practice can help to reduce stress and improve wellness.

3. Enjoy healthy meals

Eating a healthy and balanced diet is important for maintaining good physical and mental health. A healthy diet should include a variety of nutrient-dense foods from all of the major food groups, including fruits and vegetables, whole grains, lean proteins, and healthy fats.

On Monday, you can encourage your employees to incorporate healthy eating habits into their routines by making sure to include plenty of fruits and vegetables in their meals. These foods are rich in vitamins, minerals, and antioxidants, and can help to support a healthy immune system and reduce the risk of chronic diseases. 

Overall, eating a healthy and balanced diet can help to support your physical and mental wellness, and can set the stage for a productive and fulfilling week.

4. Stay hydrated

Water is essential for many bodily functions, including regulating body temperature, transporting nutrients, and removing waste products. Dehydration can lead to a range of symptoms, including fatigue, dizziness, and headaches.

On Monday, remind your employees of drinking plenty of water throughout the day. People can also have other beverages, such as herbal teas and low-sugar fruit juices. Avoiding alcohol and caffeine, which can have dehydrating effects, can also help to support hydration.

Staying hydrated can help to support your physical and mental well-being, and can promote a healthy and productive Monday.

5. Set up goals for the week

Setting goals can be a powerful way to focus your efforts and stay motivated. Whether you’re looking to improve your fitness, advance your career, or achieve any other type of personal or professional goal, setting clear and specific goals can help you to stay on track and make progress towards your objectives.

On Monday, inspire your employees to take some time to think about what they want to achieve in the coming week, month, or year. Or you can publish a common fitness goal in your corporate wellness program to motivate everyone to get active.

For example, if your goal is to improve overall employee wellness, you could set a specific goal to run a 5K race within the next six months for individuals, and then break it down into smaller goals, such as running a certain distance or time each week.

Setting and working towards specific goals can help people to stay focused and motivated, and can ultimately lead to greater success and satisfaction.

Learn more about how Pacer for Teams helps organizations create their fitness goals.

6. Highlight gratitude at the start of the week

It is a common practice to take a moment at the start of the week to reflect on the things that we are grateful for. This can help to set a positive tone for the week ahead and can also help to improve our overall well-being. By focusing on the things that we are grateful for, we can shift our mindset to one of appreciation and abundance, rather than scarcity or lack. This can help to improve our mood and overall outlook on life. Mental health is also important regarding employee wellness.

One way to highlight gratitude at the start of the week is to take a few minutes to reflect on your experiences from the previous week. Think about the things that went well and the things that you are grateful for. This can help to remind you of the good things in your life and can help to put things into perspective.

In addition to these individual practices, some people like to start their week with a group gratitude activity. This could involve setting aside a few minutes at the start of a meeting or gathering to have each person share something that they are grateful for. This can help to foster a sense of community and can also help to remind everyone of the good things in their lives.

7. Engage in your favorite activities

Taking time to engage in activities that help you to relax is important for maintaining good mental health and overall well-being. These activities can provide a sense of enjoyment and fulfillment. And they can help to take your mind off of any stress or worries that you may be experiencing.

There are many different activities that people can engage in to help them relax, and the best ones for them will depend on their interests and preferences.  Some activities you can try on Mondays:

• 15-min reading
• 15-min music playing
• Communicating with each other by introducing a hobby
• Engaging in exercise or physical activity (An office step challenge!)

By taking time to engage in activities that provide enjoyment and fulfillment, you can help employees to reduce stress and improve their mood on Monday.

8. Inspire yourself with positive affirmations

Using positive affirmations is a common technique for promoting positive thinking and a positive outlook on life. Positive affirmations are short, powerful statements that are designed to help you overcome negative thoughts and beliefs, and to replace them with positive ones. They can help to boost people’s self-confidence, self-esteem, and overall well-being.

One way to inspire people with positive affirmations on Monday is to choose a few affirmations that are particularly relevant or meaningful to them, and write them down on a piece of paper or a sticky note. People can see them throughout the day, and repeat the affirmations to themselves whenever they feel the need. This can help to keep the affirmations at the forefront of their minds and can help to reinforce their power.

9. Get well-dressed

Getting well-dressed on Monday can help to set a positive tone for the week ahead and can also improve your overall mood and confidence. By taking the time to put on clothes that make you feel good about yourself, you can start the week off on a positive note and can also boost your confidence and self-esteem.

Encourage people to plan their outfits, groom themselves, and surround themselves with clothes and accessories that make them feel good about themselves.

10. Look after yourself

Taking care of yourself is an important part of maintaining good mental health and overall well-being. By making sure that you are meeting your physical, emotional, and psychological needs, you can help to improve your mood, reduce stress, and improve your overall sense of well-being. 

For example, you can let employees set aside some time to organize their workspace and clear away any clutter, which can help improve their focus and productivity. It is also important to make sure that they are engaging in physical activity on Monday. 

11. Quit social media for a while

Quitting social media for a while can have several benefits, including improving your mental health and overall well-being. Social media can be a great way to stay connected with friends and family, but it can also be a source of stress and anxiety. By taking a break from social media, you can give yourself the time and space to focus on other things, and reconnect with yourself and the world around you.

Try to suggest your employees by disabling notifications for social media apps, so that they are not constantly bombarded with notifications and alerts. It can also be helpful to find other activities to fill the time that they would normally spend on social media.

12. Connect with others

Remember to connect with others and nurture your relationships, as social support can be an important source of strength and fulfillment. By connecting with your colleagues and building relationships with them, you can foster a sense of community and improve communication and collaboration within your team.

Setting up a group step challenge in your workplace is a great way. It helps employees build relationships and also improves communication and collaboration. People achieve their fitness goals while communicating with each other. Learn more about how Pacer for Teams can help you create and manage your group step challenge.

Conclusion

In conclusion, Mindful Monday is a great way to start the week off positively and improve employee wellness in the workplace. By taking the time to engage in activities that promote mindfulness and positive thinking, you can help people reduce stress, improve their mood, and improve their overall sense of well-being.