Let’s face it, Mondays are a struggle. And lately, it feels like every day is a Monday. Amidst the relentless bills to pay, the ongoing quest for a sustainable work/life balance, and the chaos of raising two hungry teenagers in a world of political warfare and exhausting ex-husbands, some days feel like too much to handle.
It’s times like these when I envy the simplicity of my cat’s life.
Imagine stretching, napping, eating, letting out your daily zoomies, and occasionally grooming yourself when the mood hits. It’s not a bad gig, if I do say so myself. After spending the weekend eating soft, delectable food and horsing around with your little sister, your only complaint would be having to wait patiently by the front door until your mom opens it for you to bask in the sun.
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Mondays often come with a vengeance, but today I saw my cat enjoying her life on a Monday and was inspired by her contentment in embracing the simplest, most mundane tasks. Drawing inspiration from my spirit animal, I want to share with you some tips on how to manage your Mondays when the week feels heavy.
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Snuggle Someone
It’s been a long time since I’ve snuggled with anyone besides my kids, and I’m okay with that for now.
Every other Friday, when my kids spend the week at their dad’s, I make sure to give them twenty-second hugs.
A twenty-second hug can trigger oxytocin and serotonin, neurochemicals that lower stress, increase feelings of connection, and improve mood and overall well-being. This extended physical contact helps to reduce cortisol, the body’s stress hormone, leading to a calmer and more resilient state.
Next Monday, if you do have someone special in your life, snuggle them.
You have nothing to lose and a lot to gain.
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Do Some Stretches
I’m not sure when life got so complicated or why my hips are constantly stiff, but I can share the five simple stretches I do when my aching body wants to feel like a supple leopard again, even if it’s only for a few hours.
Spiderman stretch — is an excellent stretch for hip mobility.
- Start in a push-up/high plank position.
- Hands under the shoulder, body in a straight line from head to heels.
2. Step one foot forward
- Bring your right foot forward, placing it just outside of your right hand.
- Your back leg stays extended, hips low.
3. Drop your hips
- Let your hips sink toward the floor to stretch the hip flexors.
4. Hold for 15–30 seconds
- Breathe deep and slow, keeping your back leg extended and strong.
5. Switch sides
- Step your right foot back to the plank and repeat steps with your left foot outside of your left hand.
Lying Butterfly Stretch — a gentle way to open up your hips, groin, and inner thighs while relaxing your lower back.
- Start on your back
- Lie down, arms relaxed by your sides.
2. Bring your feet together
- Bend your knees, bring the soles of your feet together.
3. Let your knees fall open
- Allow your knees to drop out to the sides gently.
- Don’t force them; let gravity take over.
4. Relax and breathe
- Place one hand on your belly and one hand on your chest, or extend your arms overhead.
- Take slow, deep breaths, feeling your hips open
5. Hold the stretch for 30 -90 seconds
- Or longer if you’re comfortable
6. Release
- Gently guide your back together and slowly straighten your legs
Couch Stretch — one of the best ways to loosen up hip flexors and quads.
- Set up near a wall or couch
- Kneel on the floor facing away from the wall/couch.
- Place a cushion under your knee if needed.
2. Position your back leg
- Put your back shin and foot up against the wall/couch so your knee is on the ground and your shin is vertical.
- Your toes should point upward, with the top of your foot against the wall/couch.
3. Step your front leg forward
- Place your other foot in front of you so that your knee is bent at a 90° angle, like a lunge.
4. Adjust your posture
- Start by leaning forward slightly to ease into the stretch.
- When comfortable, bring your torso upright, chest tall, and glutes gently squeezed.
5. Hold the stretch
- Breathe deeply and hold the stretch for 20–60 seconds.
- Switch sides.
Double Knee Rotation — a gentle mobility movement for your lower back, hips, and obliques.
- Lie on your back
- Find a comfortable spot on the floor.
- Bend both knees and place both feet flat on the floor, hip-width apart.
3. Position your arms.
- Extend your arms straight out to the sides (like a “T”), palms facing up or down to stabilize your upper body.
4. Start the rotation
- Keeping your knees together, slowly let both knees drop to the right side.
- Your shoulders should stay flat on the floor.
- Rotate only as far as comfortable. Feel the stretch in your spine and hips.
5. Hold briefly
- Pause for 10–20 seconds, breathing deeply.
6. Switch sides
- Bring your knees back to the center, then let them gently fall to your left side.
Single Knee-To-Chest Stretch — a simple movement that targets your lower back, hips, and glutes. Use this stretch to relieve tightness after sitting, standing, or exercising.
- Lie on your back
- Keeping legs extended and arms at your side
2. Bring one knee up
- Bend your right knee and gently pull it towards your chest, using both hands
- Keep your left leg extended and relaxed on the floor.
3. Hold the position
- Draw your knee in as close as comfortable without straining.
- Your back and shoulders should stay flat on the floor.
- Breath deeply, hold for 20–30 seconds.
4. Switch sides
- Slowly release your right leg and repeat with your left knee.
5. Repeat
- Do 2–3 rounds per leg.
Cat-Cow Stretch — is great for warming up your spine, loosening your back, and improving your posture.
- Start on all fours
- Hands directly under shoulders, knees under hips.
- Spread your fingers wide and press your palms into the floor.
- Keep your spine neutral (flat back) and gaze down.
2. Cow Pose (Inhale)
- Drop your belly toward the floor.
- Lift your chest and tailbone upward.
- Gaze slightly upward (without straining your neck).
- Shoulder roll back and away from your ears.
3. Cat Pose (Exhale)
- Round your spine toward the ceiling.
- Tuck your chin toward your chest and your tailbone under.
- Press the floor away with your hands to stretch the upper back.
4. Flow between the two
- Move slowly with your breath: inhale for Cow Pose and exhale for Cat Pose
- Repeat for 5–10 rounds or longer as a gentle warm-up.
Give them a try. You’ll roll into Tuesday morning feeling like a million bucks in quarters.
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Take A Nap
I can’t tell you how many times in life that all I needed was a nap.
Can anyone else relate?
I forget where I first learned about the acronym H.A.L.T., but this self-care tool has saved me from many sticky situations over the years.
H.A.L.T stands for Hungry, Angry, Lonely, and Tired. It’s a self-assessment tool used in psychology to identify basic emotional and physical needs.
And it works.
The next time your feathers are feeling unexplainably ruffled, ask yourself, are you:
- Hungry?
- Angry?
- Lonely?
- Tired?
You’ll be surprised by what you come up with.
Get Organized
I’ll be the first to admit it: I’ve ordered way too much crap from Amazon over the years. I’ve ordered things that I needed, and they’ve worked out great (to this day). However, I’ve made plenty of Amazon purchases that I absolutely could have done without, like a 10-pack of exfoliating foot scrubbers.
I am working on simplifying my life a lot more these days, and keeping things organized does wonders for my mental (and physical) health.
Outer order contributes to inner calm. — Gretchen Rubin
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Unplug
It’s hard to put your phone down when your mind is going two hundred miles a minute. I get it. It isn’t easy to focus when all you really want to do is distract yourself. I also get that.
The work week can get away from us. And before you know it, it’s Sunday night again: you’re exhausted, setting your clothes out for Monday morning, gearing up for another week of chaos.
Let’s strive to be more like my cat this week: Turn our phones on Do Not Disturb, soak up the sun, and reflect.
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Play/Listen to Music
I am a massive fan of music, specifically, whaling on my guitar and singing my little heart out.
It’s amazing what listening to that perfect song on the morning commute will do for your mood or what strumming a few songs on my guitar does for my soul.
Ezzi has it right: Make Music, Not War (on Mondays).
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Take A Bath
When all else fails, take a bath.
Did today (or your whole life) not go as planned?
It’s okay, take a hot bath.
Are the bills piling up, and your cortisol level is through the roof?
That’s alright, take a cold shower.
Neither of these activities will fix your life or pay your bills, but taking a relaxing bath could lower your stress level. Even if it’s temporary, at least you’ll get a little break in the chaos.
Ezzi sure stands by the importance of bathing.
Take Away
If Mondays have you reeling, keep it simple and think more like a cat.
Thank you for reading. ❤
