Week start: How to start the new week well

On some days, most of us want to stay home - and these days are very often the start of the week . Fatigue and bad moods can be one of the reasons why we do not feel like going to work on Mondays. Unfortunately, that can rarely be changed. But why beats the work blues just at the beginning of the week with full force? We know the reasons and, above all, some tips to help you make the start of the new workweek better in the future ...

At the beginning of the week we sleep worse
In fact, the same picture occurs on most employees on Sunday evening: they fall asleep worse. This is usually not synonymous with the fact that they could really relax and sleep on the weekend , but rather so that even on Sunday evening, the thought carousel sets in motion .

The reason: Even before the actual start of the week , employees are busy with their job routine . Instead of looking forward to the remaining free time on the last evening of the weekend, planning for the next week of work is already under way:

What are the dates, who do I have to contact about project XY, is the appointment for a dentist next or next week?


This affects us so much that scientists even already have a name for this phenomenon: weekend jetlag they call the fact that many workers on the evening before the start of the week particularly badly fall asleep and fall asleep.


Nice week start? Her chronotype is responsible for it
But not only the thoughts of the upcoming work week are one reason why employees find so little restful sleep on the day before the start of the week. In addition, also plays namely the chronobiology a role whether a successful start to the week or not.

Many of us tend to go to bed later on Friday and Saturday evenings and sleep longer in the mornings - you may as well, after all, you do not have to go to work. That's right, but it shifts our usual rhythm . Because one thing is certain: The week start comes and with it the ringing of the alarm clock.

Studies show that even a slight postponement of the weekday wake-up time can have dire consequences: workers who only go to bed late on Sunday because they were able to sleep late at weekends and are not tired at the usual (working-day) time, are struggling the entire following week over with fatigue and sleep problems . The body just can not change that fast. This effect is particularly blatant after a relaxing holiday .

The research comes to yet another result: The chronotype decides how fast we can change and therefore we can handle the weekly start.

Chronobiology chronotypes owl lark comparison biorhythm graph
Larks, so the people who get up early in the morning anyway, better manage to hop on Monday early again from the feathers.
While the so-called owls, ie those people who get really fit after sunset, have particularly big problems with the start of the week. Simply because working hours run counter to the biological rhythm.
But there is a solution that probably will not inspire everyone: To make sure that the start of the week is successful, you should go to bed at the same time as possible at the weekend and get up in the morning. This allows the internal clock to adjust to the times you need to get out during the week.

Sounds a bit tempting at first and it gets even worse: Especially owls , those people who tend to stay awake at weekends until two or three in the morning, should also set the alarm clock on Saturdays and Sundays. With them, the danger is greatest that the actual, biologically provided rhythm sets in again and they are completely flattened at the start of the week.

Lack of sleep episodes act like wine infographic
Tips for a nice start to the week
Despite chronobiology and weekend jet lag, you can do something to make the start of the new work week a success:

Complete the previous working week
If you can leave the work on Friday with a good feeling, this is a good prerequisite for the next week to start quite a passable.

The reason is simple: With a clear mind you can really enjoy the weekend. Instead of constantly having to remember which events are due next week because you moved them from the previous week to the new one, you can start the new week with a tabula rasa. And with the good feeling of being able to concentrate fully on the upcoming tasks, instead of catching up on work that you did not manage in the past week.

Sounds good, but you do not know how to do all the tasks in just one working week? Then try a simple to-do list , which usually can work wonders.

Treat yourself to a healthy breakfast
If you are lacking energy on Mondays , we recommend a healthy breakfast - and that should not consist of a huge amount of coffee. Although he is fit, the success is usually rather short-term.

It is better if you also put on carbohydrates. Particularly suitable because they distribute energy throughout the day are long-chain and complex carbohydrates , such as those found in cereals or oatmeal. In addition some fruit and plenty of water and the day can come.

Structure the working day
Especially Monday pulls for most workers like rubber. However, if you start the day with a well-structured plan , this feeling can be dampened a little at least - a well-planned day passes just faster than a chaotic.

Daily Planner Template Example Empty

You can do very different things. Either you use a day planner (as above), a weekly schedule in which you define the tasks for the respective days in advance and work through them one after the other. But you can also try one of the countless time management methods to structure your day . Popular, for example, the so-called Pomodoro technique , in which alternate shorter periods of work and rest. Especially for the week start this could be a good option.

Avoid complainers
If you're one of those people who are not in the best of moods in the office on Monday morning , be sure to avoid colleagues who are the same.

If two meet each other and outdo each other on how bad the start of the week is, he can only go wrong.

Our tip: Keep as far away as possible from colleagues who spread the bad mood and constantly nag. This is not conducive to your own mood and can even throw off workers who in principle start quite well into the week.

If appointments with these contemporaries can not be avoided, push them at least towards the late afternoon . So you can at least work the morning in peace and with a reasonably passable mood.

Learn to relax
If you 're just resting for the weekend , you might be over-performing - and you do not have to.

Also, the closing time is there that you can relax and recharge your batteries . This is especially a good idea if you are having a hard time with the start of the week.

Just try it out here: in the coming weeks, plan an activity for Monday and Tuesday evenings that you are always looking forward to. This can be, for example, a visit to the favorite restaurant or a relaxing sauna session.

The decision is yours. What you will notice quickly: If you look forward to the Monday and Tuesday evening , you will also find it easier to start the week.

Best Day: Which is the most productive?

It's been a while since a US research institute determined which working day was the most productive one in the week . At that time 57 percent answered: Tuesday . It was followed by Monday - even though many still have the blues . The bottom of the rankings in turn formed - unsurprisingly - the Friday afternoon the latest from just think there anyway all the closing time ...

Best Day: Which is the most productive?

Table of Contents: That's what you'll find in this article

Which is your most productive day of the week?
Speaking of: what makes us productive
Productivity engines that you might not know (yet):
Plea for the office chatterer
The three secrets of true productivity



Which is your most productive day of the week?
Now, of course, it's great to talk shop and guess why this is so:

Most people hate Monday , but they are the most rested;
Tuesday is optimally motivated and still rested;
Wednesday , the power is already at its zenith;
Thursday is the bridge to Friday
Friday is the bridge to the weekend.
Maybe it's that easy, we do not know. In any case, research did not provide a satisfactory answer.

That's why the question went to you - the readers: Which is your personally most productive day of the week ? That's the result:

Most Prudent Weekday Reader Survey

Speaking of: what makes us productive
But what does that actually mean, to be productive? Does it mean to do a lot of extra work with very little effort, so to be efficient ? Or to use the existing strengths and talents optimally, that is, to be effective ? Or does it simply mean more work?

Basically, there can be no uniform definition , because then everyone decides for themselves. This then explains the variety of different methods and techniques to make everyday life more productive, such as the now quite prominent Pomodoro technique .

Other bizarre ways to increase his performance are, for example, imitation . According to the psychologist Jochim Hansen of the University of Basel, it is enough to find someone who is productive - and to think that you are the same.

This is like the so-called Rajkov effect : Vladimir Rajkov discovered the method of "borrowed genius" : To this he put his subjects in a state of deep hypnosis and suggested that they were an outstanding head of history. Promptly, in this state, they were able to approximate their skills.

In general, the research provides all sorts of productivity-enhancing insights ...

Productivity engines that you might not know (yet):
Mirror Image: Mirrors make you more productive
Screen work: More monitors make you more productive
Cyberfaulenzer: Surfing makes you productive
Cat videos make you productive
Pets in the office: how to make you more productive
Background music: When does it make you more productive?
Looking busy? Idling promotes productivity!
Attendance: presence reduces productivity
Plea for the office chatterer
"As long as you talk, you will not learn anything," knew Marie von Ebner-Eschenbach. What she did not know: who talks a lot - especially with others - who activates his gray cells and becomes smarter. Psychologist Oscar Ybarra from the University of Michigan came to this conclusion. He found that those who met more frequently with people and gossiped with them showed significantly better cognitive abilities - regardless of age.

The Max Planck Institute for Educational Research in Berlin also had a suitable long-term examination. As a result, those who actively maintained their social contacts until old age were able to slow down the age-related decline in intelligence.


The three secrets of true productivity
If you want to cut it down further and simplify it, you will end up with three main recommendations that make you more productive every week:

To ignore
Learn to ignore sources of interference. Again and again there are people who answer the phone even though they are talking to someone else. This is not only rude, but also a warning signal for focusing weakness . If you want to focus on one thing, please hide everything else. Also in the job and especially e-mails. All a matter of practice and self-discipline .

Say no
Nice, helpful colleagues are the humus on which the good working climate thrives. But they also pay a high price: not only that who feels afterwards like a teabag after the third infusion. Helpful people are often used. It threatens the courtesy trap . In fact, occasional naysayers are more respected and create more. And if that does not work: learn to delegate.

Reward
Yes, exactly: Praise and reward yourself for partial success, so-called milestones. For the successful conclusion, of course, all the more. This preserves and increases your motivation and leads you to balance the current project in between and thus reorient yourself to the actual task. Often, small things like chocolate and coffee often work .