Blue Monday: How To Brighten Your Workday From the ProfileTree Team

It’s the 18 January, which means Blue Monday is officially here – but we’re not letting it beat us.

You might be wondering: what is Blue Monday? The third Monday of January was awarded its gloomy title due to a combination of post-Christmas blues, the abandonment of New Year’s resolutions, the full force of dark wintery nights and the arrival of unpaid credit card bills.

While the cheery festive period is slowly becoming a distant memory – we don’t want to dwell on what’s labelled ‘the most depressing day of the year’. Instead, we want to find ways to turn Blue Monday into one of the best working days of the year!

There’s no doubt that the past year has had more of its downs than ups due to COVID-19 – but there’s so many simple ways we can boost our moods and bring a little joy this Blue Monday.

Whether you’re working from home or in the office, the ProfileTree team has got all the top tips you need for bettering your working day this Blue Monday.

Beating the Blues: Top Advice From the ProfileTree Team

Although the ProfileTree team is currently working from home, we still believe collaboration and interaction is the key to improved motivation, morale, and moods!

While we are all working remotely – no one should feel alone, especially today. Therefore, as part of our tactics to beat Blue Monday, we have ensured that even virtually, we can be there for one another. 

Even for those who prefer a bit of solitary time – we’ve also got some tips to help you feel more positive on Blue Monday.

No matter what type of industry you work in, every business can incorporate these top five tips to brighten their colleagues’ day.

Listen to a Mood Boosting Playlist

There’s no doubt that music is an instant mood booster. Even listening to one upbeat song can make all the difference to how you feel, and has the power to set you up for the rest of the day.

If you have Spotify, the music streaming app has lots of playlists, categorised by mood, ready for you to enjoy. At ProfileTree, we like to create our own collaborative playlists on Spotify – so everyone in the team can have a say and enjoy a little bit of everyone’s taste.

To combat Blue Monday, we have created a playlist named ‘Look on the Mr Brightside’, filled with feel-good, foot-tapping, head-bopping tunes to listen to throughout the day. Have a listen and enjoy – or take some inspiration and create your own!

Schedule a Much-Needed Tea Break – Even if It Is Over Zoom

Often, with Mondays being the start of the busy working week, our day escapes us and we forget to take a necessary time out. 

With working from home, it is so easy to fall into the usual habit of retiring to the living room and watching TV during our breaks – rather than having a one-to-one chat with colleagues. 

Whether it is a one-off for Blue Monday, or something that you plan to implement regularly – take a much-needed tea break today to unwind and talk to one another – even if it is over Zoom. By taking the time to do this, it will make your colleagues feel valued, and help you build closer relationships with them.

Follow the 20-Second Productivity Rule.

When we feel productive, we also feel purposeful and motivated for anything the day throws at us. One way to achieve this is by following the 20-second rule. 

The 20-second rule is a strategy designed to retrain your brain to make it easier to be productive, rather than fall into a pit of procrastination.

The idea is to keep things that boost productivity or items you want to work on – such as a business book you want to read or a long-term project you want to complete – within easy reach. A less-than 20-second reach in fact. 

You can also use this in reverse. By keeping unhealthy foods and time wasters more than 20 seconds away, this makes them harder to access. For example: if you have to manually log into your Facebook account and enter the password each time – you won’t do it every minute to see what’s new.

The more activation energy you need to start something, the less likely you are to do it. So, why not give this a try by starting with something simple – like leaving your phone in another room to charge for example. 

By the end of the day, you’ll feel productive and proud of the successful day you’ve had!

Spend a Little Time Outside on Your Lunch Break

Enjoying nature and the outdoors in general is a great way to improve your mood. Studies have shown that by spending time outside during daylight – you can significantly reduce feelings of stress, and instead feel more relaxed.

Whether you’re only walking to the end of your cul-de-sac, or venturing on a lengthy hike – being out and about and appreciating the fresh air can hugely help.

The team at ProfileTree have decided to beat the January slump by taking part in a 10K weekly challenge to stretch our legs, get the creative juices flowing and ultimately not stay cooped up at our desks. 

This can be anything from walking the dog, to going for a cycle round the neighbourhood during lunch breaks. Why not give it a go today to brighten up Blue Monday? We promise it will make the world of difference!

Random Acts of Kindness Go a Long Way

Make someone’s Blue Monday by embracing a random act of kindness. This can be anything – from gifting your employees a voucher each, to allowing them to leave early if they have completed all their work for the day.

The impact a random act of kindness can have on a person is monumental. Plus, it doesn’t have to be costly. Appraisal is one of the most sought-after perks in any job, in any industry. What’s more is that it doesn’t cost anything, is easy to do and can massively improve efficiency.

If you want to be generous – make Blue Monday the day to do it! Not only will your employees see the benefit, but so will the ongoing operations of your business.

Physical Movement Matters: Unleash Your Inner Energizer Bunny

Monday may drag, but your body doesn’t have to follow suit! Let’s face it, staring at a screen all day zaps not only your productivity but also your energy levels. Fear not, cubicle warriors, for a simple dose of movement is all it takes to reignite your inner dynamo and turn that Blue Monday into a Bright One. So, ditch the coffee (for now!), and get ready to move your way to a happier, more productive workday.

Desk De-Slouchers:

• Neck Rolls: Gently roll your head in a circular motion, forward and backward, loosening those tensed muscles.
• Shoulder Shrugs: Lift your shoulders towards your ears, hold for a few seconds, then release with a big sigh. Repeat 5-10 times.
• Arm Circles: Extend your arms out to the sides and make small circles, forward and backward, for 10-15 reps each way.
• Wrist Stretches: Extend your arm out in front of you, palm facing down. Gently pull your fingers back with your other hand, hold for 15 seconds, then switch sides.
• Ankle Flexes: Point and flex your ankles, 10 times each way, to get the blood flowing in your lower legs.

Mini Muscle Movers:

• Chair Squats: Stand up from your chair as if you’re going to sit, then hold for a second before standing fully. Repeat 10-15 times.
• Desk Lunges: Take a big step forward, bending both knees at 90-degree angles. Hold for a few seconds, then step back and repeat with the other leg. Do 5-10 reps per side.
• Wall Push-Ups: Stand facing a wall with your arms shoulder-width apart. Lean in and do as many push-ups as you can comfortably manage. Start with modified push-ups on your knees if needed.
• Plank Power: Hold a plank position for as long as you can. Start with 30 seconds and gradually increase as you get stronger.

Bonus Fun:

• Dance Break: Blast your favorite upbeat tune and bust a move or two, even if it’s just in your chair. Let loose and shake off the cobwebs!
• Walking Meeting: Ditch the stuffy conference room and take your next meeting on a walk. This gets your blood pumping and sparks creativity.
• Staircase Challenge: Skip the elevator and take the stairs whenever possible. Bonus points for climbing two at a time!

Remember, even small bursts of movement throughout the day can make a big difference. By incorporating these simple exercises and stretches into your routine, you’ll be well on your way to a brighter, more energized workday. So, get those muscles moving, unleash your inner Energizer Bunny, and conquer that Blue Monday like a champion!

Pro Tip: Combine physical movement with mindful breathing for an extra energy boost. Inhale deeply as you stretch, and exhale slowly as you release tension. Focus on your breath and let it wash away any stress or negativity.

Make Blue Monday Better by Following These Tips

Blue Monday can be a big downer for your fellow colleagues. But it can be easily boosted in so many simple ways.

By having a casual conversation with them, asking them their song suggestions, introducing them to the 20-second rule or even giving them a pat on the back – your investment in their wellbeing will be sure to turn their frowns upside down this Blue Monday.

Healthy Habits for Focus: Fuel Your Brain and Slay the Slack Snarls

Let’s face it, the workday can be a minefield of temptations for unhealthy snacking, dehydration, and endless digital distractions. But fear not, focus warriors, for a few simple tweaks to your habits can transform you from a sluggish, screen-zombie into a laser-sharp productivity machine. So, ditch the sugary donuts and scroll-athons, and get ready to fuel your brain for peak performance!

Brain-Boosting Bites:

• Snack Smart: Ditch the processed junk and opt for snacks packed with brain-loving nutrients. Think fresh fruits and veggies, nuts and seeds, whole-grain crackers with avocado, or yogurt with berries.
• Protein Power: Don’t underestimate the power of protein for sustained energy and focus. Snack on hard-boiled eggs, lean meats, or Greek yogurt to keep your brain happy and humming.
• Hydration Hero: Dehydration is a sneaky saboteur of focus. Aim for 8 glasses of water throughout the day, and keep a reusable bottle handy to avoid desk-side dehydration deserts.
• Skip the Sugar Crash: Avoid sugary treats and processed carbs, which provide a temporary energy spike followed by a dreaded slump. Stick to natural sugars and complex carbohydrates for sustained alertness.

Digital Detox Delight:

• Tame the Notifications: Silence those pesky phone notifications that constantly lure you away from your tasks. Set specific times to check emails and social media, and avoid keeping your phone within arm’s reach.
• Browser Boundaries: Close unnecessary tabs and browser windows. Use apps or extensions to block distracting websites during work hours. Remember, the internet is a rabbit hole – don’t fall in!
• Pomodoro Power: Try the Pomodoro Technique – work in focused 25-minute intervals with short breaks in between. This helps maintain focus and prevent mental fatigue.
• Get Physical: A short walk, desk stretches, or even a few jumping jacks can help re-energize your brain and refocus your attention. Remember, a healthy body leads to a healthy mind!

Bonus Tips:

• Lighten Up: Get some natural light exposure during the day. Open a window or take a quick walk outside to refresh your mind and boost your mood.
• Sleep Savvy: Prioritize adequate sleep (7-8 hours) for optimal cognitive function. Sleep deprivation is a recipe for blurry thinking and scattered focus.
• Green Tea Goodness: Swap that second coffee for a cup of green tea. It contains L-theanine, an amino acid known to improve focus and concentration without the jitters.
• Music Magic: Find instrumental music that helps you concentrate and block out distractions. Create a “focus playlist” to help you power through your tasks.

By incorporating these healthy habits into your workday routine, you’ll be amazed at the difference it makes in your focus, energy levels, and overall productivity. Remember, small changes can have a big impact, so ditch the bad habits and embrace the power of healthy choices to conquer your workday like a focus champion!

Prioritizing Tasks: From Overwhelmed to Overachiever

The workday beckons, a mountain of tasks looms, and the panic starts to creep in. You’re drowning in emails, deadlines approach like hungry wolves, and you’re paralyzed by the sheer volume of it all. Fear not, fellow warriors of the to-do list, for we’re about to turn you from an overwhelmed mess into a master of prioritization, conquering your workload with the grace of a ninja and the efficiency of a Swiss watch.

Taming the To-Do Titans:

• Ruthless List Revamp: Dump everything onto a master list – emails, calls, projects, errands, all of it. Then, ruthlessly evaluate each item. Ask yourself: Is it urgent? Important? Can it be delegated or deleted? Categorize tasks as Urgent/Important, Non-urgent/Important, Urgent/Not Important, and Non-urgent/Not Important.
• Urgent vs. Important: Focus on Urgent/Important tasks first. These are the deadlines looming like storm clouds and the critical projects demanding immediate attention. Tackle them head-on and feel the sweet relief of progress.
• Delegate and Delete: Can a colleague handle that non-urgent phone call? Can that errand wait until tomorrow? Learn the art of delegation and be ruthless with non-essential tasks. Don’t be afraid to hit “delete” on items that don’t contribute to your main goals.
• Timeboxing Tactics: Set realistic timeframes for each task. Use the Pomodoro Technique (25 minutes focused work, 5 minutes break) to prevent burnout and maintain laser-sharp focus.
• Batching Bonanza: Group similar tasks together. Answer all emails at once, make all calls in a row, or handle administrative tasks in a dedicated block. This reduces context switching and boosts efficiency.

Planning Power:

• Weekly Wins: Every Sunday, plan your entire week. Break down large projects into smaller, manageable chunks. Schedule blocks for focused work, meetings, and breaks. Visualize your week as a series of achievable goals, not a chaotic mess.
• Daily Delights: Start each day with a fresh plan. Review your to-do list, prioritize tasks, and set realistic goals for the day. Knowing what you need to accomplish and when brings a sense of calm and control.
• No to the Naysayers: Learn to say “no” politely but firmly to requests that don’t align with your priorities. Your time is valuable, and protecting it is crucial for staying on top of your workload.

Bonus Tips:

• Reward Yourself: Celebrate milestones, no matter how small. Did you finish a tough project? Go for a walk! Conquered your email inbox? Treat yourself to a coffee break. Rewards keep you motivated and prevent burnout.
• Embrace Flexibility: The unexpected happens. Be prepared to adjust your schedule and priorities as needed. Don’t let rigid planning become your enemy.
• Track Your Time: Use time tracking tools to analyze how you spend your day. Identify time-wasters and optimize your schedule for maximum efficiency.
• Mindfulness Matters: Take short breaks to meditate, practice deep breathing, or simply step away from your screen. A calm mind makes better decisions and tackles tasks with greater clarity.

How To Brighten Your Workday: FAQ

• What if I can’t think of any “brighteners”? Don’t worry! Start small. Think about activities you enjoy outside of work and see if any could translate to your workday. Consider simple things like listening to music, taking a short walk, or even just stretching at your desk.
• I’m worried about looking unprofessional if I incorporate “brighteners” into my routine. Remember, a happy and engaged employee is a productive employee! Taking breaks to recharge can actually improve your focus and efficiency. Don’t be afraid to show your human side – it can foster positive connections with colleagues and make the workday more enjoyable for everyone.
• How do I overcome perfectionism and just experiment with different “brighteners”? Let go of the need for everything to be perfect! Experimentation is key to discovering what works for you. Don’t be afraid to try something new and see how it feels. If it doesn’t work, simply adjust and try again. The beauty lies in the process of exploration.
• What if I don’t have time for “brighteners” in my busy schedule? Even small, 5-minute breaks can make a big difference. Start with incorporating just one “brightener” into your day and see how it affects your energy and productivity. Remember, taking care of your well-being is not a luxury, it’s an investment in your overall performance.

How To Brighten Your Workday: Conclusion

Your workday doesn’t have to be a monotonous slog. By embracing your individuality, discovering your personal “brighteners,” and crafting a routine that resonates with your soul, you can transform your experience and make your work shimmer with joy. Remember, it’s not about following a rigid template but about listening to your own needs and celebrating the small things that make you sparkle.

So, go forth, experiment, personalize, and let your inner brilliance shine through! You’ve got the power to turn every workday into a masterpiece of joy and productivity. Now, go out there and paint your masterpiece, one bright brushstroke at a time!