Sunday Scaries Got You Down? Jump Out Of Bed with Our Ultimate List of Monday Motivators

Let’s face it—Mondays can be a slog for professionals, even if you usually enjoy the workweek ahead. This can be even more pronounced for those of us with ADHD who struggle with transitions, intrinsic motivation, and executive dysfunction. If you find the “Sunday scaries” creeping in each week, try these ADHD-friendly motivators to kick off Monday with improved energy and focus.

1. Romanticize Your Mornings

Give yourself something to look forward to in order to foster main character energy! What would your favorite literary or film character do as part of their morning routine? Whether it’s a favorite podcast, an uplifting playlist, or a luxurious coffee or pastry, romanticizing an enjoyable activity during your morning routine can make getting started easier. I recommend the playlist “Bubbles and Blue Notes” on Amazon music to set the scene.

2. Set a Gentle Morning Pace

Jumping straight into a packed schedule can lead to burnout and overwhlem. Ease into Monday by starting with low-effort tasks, such as responding to simple emails, organizing your workspace, or reviewing your calendar before tackling more demanding work. (Please just don’t start this while you’re still in bed. It can wait!)

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3. Use the Two-Minute Rule

Small tasks can feel daunting, but if something takes less than two minutes (replying to an email, filing a document, jotting down a quick note), do it immediately. This builds momentum and clears mental clutter. It also keeps tasks from piling up into a larger obligation that will take much longer to tackle down the road!

4. Gameify Your Tasks

This is one of my favorite productivity hacks, particularly for ADHD brains. How can you turn Monday tasks into a game to engage your competitive or playful side? Use a timer to “race” through emails, set up a reward system for completing tasks, or try a new productivity app that makes work feel more interactive. I highly recommend checking out the Finch app, which is a popular way for all ages to enjoy both self-care and task management.

5. Get Moving!

Physical activity can help regulate dopamine levels and improve focus. Whether it’s a quick stretch, a short walk, or a 60-second dance party, moving your body before diving into work can make a huge difference in your energy levels. Have you considered a walking pad for your desk? It’s made all the difference for my workday!

6. Have an Accountability Buddy

If your motivation is typically low at the start of the week, set up an accountability check-in with a coworker, friend, or coach! A quick message about your goals for the day can provide the structure and encouragement needed to stay on track.

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7. Limit Decision Fatigue

Reduce Monday morning stress by preparing the night before. For example, you might lay out clothes, meal plan, and outline key tasks for the week ahead. Fewer choices in the morning mean more mental energy for the work ahead. A capsule wardrobe is one interesting hack that reduces decision fatigue on an ongoing basis!

8. Reframe Monday as a Fresh Start

Instead of dreading Mondays, view them as an opportunity to reset and refocus. Celebrate small wins from the previous week and set intentions for what you want to achieve.

Bonus tip: Give Yourself Grace

Not every Monday will go smoothly, and that’s okay! The key is to be kind to yourself and adjust as needed.

By implementing even a few of these strategies, you can begin to transform Monday mornings from a struggle into a manageable (or even enjoyable!) start to the week. Which motivator will you try next Monday?

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