How To Get Over The Mid-Week Slump Like A Pro
It happens to us all: You wake up and feel exhausted, wanting nothing more than to stay in bed. When you finally get up, you move slower than a snail and can't take your eyes off your phone. You'd like a yummy breakfast, but the idea of putting any effort into making it only annoys you. The one thing keeping you on your feet is knowing that it's almost the weekend. But then, your eyes fill with horror and disappointment when you look at the calendar or planner and realize the bitter truth — it's only the middle of the week.
Even if you have a great life and are happy overall, sometimes there's just no avoiding the mid-week slump. When you wake up on a Tuesday or Wednesday feeling irritable, tired, restless, and unmotivated, it's easy to let those feelings escalate, but it's better to pick yourself up and try to feel better. Believe it or not, it's possible to beat even the most frustrating mid-week slumps — try following some of these tips for a boost.
Appreciate that you have a week to get through (even when there's a slump)
The 2020s are scary times. From how over a million people have died from the COVID-19 pandemic (via the CDC) to innocent people dying from terrifying mass shootings, many people have lost their lives in frightening and unexpected ways during these past few years. So when you start feeling down about how it's only Tuesday or Wednesday, try instead feeling thankful that you have all the days in the week — and hopefully, many more to come — to live your life.
Yes, it sounds kind of dark to think, "At least I'm still alive when so many other people are dead or dying" — but it's the truth, so take time to appreciate every second of life that you have, even when it doesn't feel so exciting. Whether it's a Saturday night or an early Wednesday morning, remember that being able to live your life is a gift, so try to turn your irritability into appreciation. As Kourtney Kardashian famously told her sister (per YouTube), "Kim, there's people that are dying." Make the more realistic Kardashian proud and remember that no matter how bad your slump feels in the moment, you're lucky that you get to have this time.
If you have been impacted by incidents of mass violence, or are experiencing emotional distress related to incidents of mass violence, you can call or text Disaster Distress Helpline at 1-800-985-5990 for support.
Try a change of scenery
Restlessness is one of the most prominent causes of the frustrating mid-week slump. After all, sticking to a routine can be helpful for our work but feel very boring, and when every day starts to seem the same, a slump is inevitable. To give yourself more stimulation, force yourself to shake it up and try something different. A change of scenery is excellent for mental health, offering an exciting new environment and perspective.
A change of scenery doesn't have to mean an expensive vacation. Even something as simple as eating lunch in a restaurant or another public area instead of at your desk in the usual work setting can make your mid-week feel less dull. Bring your food outside or go for a quick walk during a coffee break if the weather is nice. If you work from home, it's crucial to get out of the house to prevent a mid-week slump, so try changing it up in the middle of the week by working from a cafe or a WeWork space instead of your living room.
Spend time with your loved ones
What better way to brighten a dull mid-week day than to spend time with someone you love? Being around friends, a significant other, or family members always makes us feel better when we feel like we're stuck in a rut, so scheduling some time with the people you care about during the middle of the week can help you avoid or get over a slump. For example, consider having a lunch date with your special someone during your break, and enjoy a good meal and lovely conversation. Think about meeting friends for happy hour after work to bond and catch up over drinks or appetizers, or invite some family over for dinner.
If meeting up with your loved ones or having them over in the middle of the week isn't practical for your circumstances, consider video chatting or a phone call instead. When you love someone, just hearing their voice or seeing their face can be enough to make your day that much better. Making time for your loved ones can be especially rewarding and enjoyable if your love language is quality time, so don't put it off as something you only indulge in on the weekends.
Plan something to look forward to
When you don't have anything to look forward to outside of the weekend, it's going to be significantly more challenging to get through your Tuesdays, Wednesdays, and Thursdays. However, planning something enjoyable will provide you with a light at the end of the boring mid-week tunnel. "We know anticipating something positive actually helps to maintain dopamine levels in your brain ... The very idea of anticipating something good can physically change your brain chemistry so you feel happy," Kimberly Diggles, a therapist for marriage and family, told VICE. Thus, planning something pleasant can boost your mood any day of the week.
There are many ways to give yourself something to look forward to, including an after-work or school trip to the mall to buy yourself a new outfit or accessory, taking yourself to see a new movie, or eating a delicious dinner at a fun restaurant. When you start to feel a slump coming on, think about the fun plans you have to look forward to — ideally, during one of those mid-week nights — to cheer you up.
Boost your mood through physical activity
Everyone knows that keeping up with consistent physical activity is good for improving your health, but did you know that there are also mental health benefits of exercise? When you feel like you're in a slump, working out can perk up your motivation and energy. "Exercise often improves alertness and cognitive function over the long term, which can improve one's mood," psychiatrist Gail Saltz, MD, a clinical associate professor of psychiatry at New York-Presbyterian Hospital and Weill Cornell Medicine, told Everyday Health. Therefore, the middle of the week is an excellent time to work out, as doing so can make you feel better.
Consider getting up early and working out next Tuesday, Wednesday, or Thursday morning; you'll likely feel more productive and less disappointed about it only being the middle of the week. Or plan to work out after work or school to keep up your energy and motivation throughout the day. Whether your favorite workout method is a hot girl walk, gym membership, or fitness class, engaging in more physical activity is an excellent way to get over the mid-week slump.
Try to get more sleep
If you feel annoyingly cranky by the middle of the week, your foul mood might be a result of not getting enough sleep. When you're a busy person with a lot on your mind, it can seem unrealistic to get the recommended eight hours every night during the week, but being sleep-deprived can negatively affect your mental health and make you feel more sluggish. "Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood," Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH, told News in Health. When you don't get that regular bodily maintenance through enough ZZZs, that feeling of running on empty can start to pile up, especially during the middle of the week.
To get more sleep, think about going to bed earlier instead of binge-watching Netflix or staying out late with pals. While an early bedtime might sound boring, your increased enthusiasm and lack of irritability during the middle of the week will likely be worth getting under the covers earlier than usual. If time allows, you could also consider taking a brief nap during your lunch break or after work for a quick burst of energy during the day.
Dress up (even when you don't have to)
Thanks to more laid-back post-lockdown shifts in work culture, many people aren't dressing up for work anymore. While it might seem unnecessary to put together a stylish, professional outfit and put effort into hair and makeup when most people don't do so, putting that much more effort into your appearance can help you feel significantly more confident and ready to conquer the day. "We know from research and studies that clothes have the power to shape the way people think about you, the way you think about yourself, the identity you lean into, the way you feel about your body, and the way you think in general," fashion psychologist Shakaila Forbes-Bell told Well + Good.
While it might feel tempting to throw on random work-appropriate garments from your closet after rolling out of bed, making an effort to style an outfit you genuinely enjoy will likely make you feel happier and more enthusiastic as you enter the office. Moreover, while many people can't resist the urge to work in sweatpants or pajamas if they work remotely, dressing up can boost your morale, helping you defeat those mid-week blues.