How to Start Your Week Successfully

Nobody enjoys Monday. It’s officially been labeled as the, blunt reminder that your weekend of leisurely activities is now over and you must spend another stressful four days of setting an alarm for work. It’s intimidating, daunting and more stressful than any other day of the week. I have found that come Monday morning I am more exhausted, less organized and my anxiety is higher than any other day but I feel as if it should be the opposite. So I have decided to start Monday stronger, with a positive attitude and short-term goals to keep me motivated throughout the week. I want to feel like I am capable of accomplishing everything that I can and actually take advantage of the time I have to be productive. What is it that I have been doing wrong? Was it the weekend long birthday celebration? The fact that I binge watched Netflix? Or was it simply my mindset? Finally, I asked myself, “What are you going to do to change this dreadful routine?” and this is what I came up with:

Make a checklist: Making a checklist the night before allows you to stay both motivated and organized. It keeps you in check with all of the things you have to get done for the next day. More importantly it gives you the feeling of success. By marking off number 1, you’ll feel like you’ve accomplished something, which motivates you to keep on keeping on. Check out this great App, Wunderlist for the electronic to-do list on the go.

Sleep: Sleep is vital for daily functions. If you aren’t getting at least 8 hours of it, you’re doing yourself an injustice. When you’re well rested, you’ll find that you have more energy throughout your day. On nights that my mind keeps turning, I look to Traditional Medicinals’ Nighty Night Tea. Its soothing aromas are my kickstart to sweeter dreams.

Wake up earlier: As long as you aren’t taking away from your minimum of 8 hours, this little trick will lower your stress. Waking up earlier than your normal 7:30 alarm gives you more time to get ready for the day, contemplate your daily goals and get what you need done before it all starts. Tip: doing your chores before work relieves the after work stress when you just can’t even anymore.

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Eat a substantial breakfast: Breakfast is the most important meal of the day. Do not skip it. Eating a healthy and filling breakfast provides the energy you need to get the tasks at hand done before your lunch break. Can’t seem to find your appetite? Try making a protein & veggie packed smoothie for an on-the-go pick me up!

Meditate/yoga: Yoga is century long practice known for great health benefits and lowering stress. It’s also a great way to stay flexible and in shape. Not a yogi? You don’t have to be. Check out this online yoga journal for tutorials on specific poses and tips for meditating. Tip: choose 5 poses that you want to work on throughout the week and before you know it, you’ll be signed up for Bikram yoga!

Update your calendar: Organization is key to success! If you don’t have a planner in your briefcase or a calendar on the fridge, it’s time to get one. Plan out your week by notating your schedule in your calendar. This way you have an idea of what your upcoming week looks like and nothing surprises you. It also prevents you from being late or forgetting that important meeting that was mandatory.

Establish your goals: Whether it’s a short-term goal or a long-term goal, it’s important. Write down what it is that you want to accomplish. These can be small tasks such as, making it to work on time or larger tasks such as, starting your own company. Either way, don’t push it to the side and take it one step at a time. Here is a great guide for goal setting.

Enjoy what you do: If you are unhappy with your job, you’re going to be unhappy everyday not just Monday. Why start every week out dreading work? By no means quit your job on the spot but definitely consider other options. Start with this basic question, “What is it that I am both good at and enjoy?”

Meal prep: All of the health experts recommend meal prepping for a better diet routine. I recommend meal prepping because it’s not only healthy, it provides more time throughout the week to relax or do other hobbies outside of work. Cooking is time consuming and requires standing on your feet. Get the goods cooked and ready to go on Sunday to save your self the stress throughout the rest of the week.

Stay positive: Staying positive isn’t always the easiest thing to do but it certainly makes life easier on you. There’s no point in finding the negative in everything you do. You only have one chance at life, so make it worth your while with a smile. I personally use daily affirmations to keep my outlook on life in check such as this one, “I wake up today with strength in my heart and clarity in my mind.” Whether it’s your job, your self image, your friends and family or else, stay positive about it.

This article originally appeared on Avelist

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Coffee

Grabbing some java every morning doesn’t just jump-start your day—that cup of joe has bioactive compounds that may help protect your skin from melanoma (the fifth most common cancer in the U.S.), according to a recent report in the Journal of the National Cancer Institute. Researchers found that the more coffee people downed, the less likely they were to get the disease: Those drinking four cups daily had a 20 percent lower risk of developing malignant melanoma over a 10-year period than non-coffee drinkers.

Watermelon

The summertime fave is loaded with lycopene. “This antioxidant compound gives watermelon and tomatoes their red color—and helps skin stave off UV damage,” says nutrition pro Keri Glassman, RD, founder of NutritiousLife.com. Researchers believe that the melon contains as much as 40 percent more of the phytochemical than raw tomatoes; that’s the equivalent of an SPF 3, so use it to bolster (not replace) your daily dose of sunscreen.

Pomegranates

The seeds of this wonder fruit are bursting with antioxidants, like vitamin C, that prevent fine lines, wrinkles and dryness by neutralizing the free radicals that weather skin. A study in the American Journal of Clinical Nutrition found that higher vitamin C intake lessened the likelihood of dryness and wrinkles in middle-aged women. Also in the fruit’s arsenal: anthocyanins (which help increase collagen production, giving skin a firmer look) and ellagic acid (a natural chemical that reduces inflammation caused by UV damage).

Blueberries

Boost radiance by popping some of these plump little beauties. Blueberries supply vitamins C and E (two antioxidants that work in tandem to brighten skin, even out tone and fight off free-radical damage), as well as arubtin, “a natural derivative of the skin lightener hydroquinone,” Dr. Zeichner says.

Lobster

High in zinc, shellfish has anti-inflammatory properties that can help treat a range of skin annoyances, acne included. “Zinc accelerates the renewal of skin cells,” says Whitney Bowe, MD, clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. “That’s why you find the nutrient in many acne medications.” In fact, research shows that people with acne have lower levels of zinc than people with clear skin.

Kale

On the long list of this leafy green‘s nutrients are vitamin K (it promotes healthy blood clotting, so the blood vessels around the eyes don’t leak and cause Walking Dead-like shadows) and loads of iron. “Insufficient levels of iron in your diet can cause your skin to look pale, making it easier to spot blood vessels under the skin,” explains Howard Murad, MD, associate clinical professor of medicine at UCLA. To max out the benefits, eat the veggie cooked, not raw.

Eggs

Your fingernails (toenails, too) are made of protein, so a deficiency can turn those talons soft. Keep yours thick and mani-pedi-ready by cracking smart: “Eggs are a good source of biotin, a B complex vitamin that metabolizes amino acids, which are the building blocks of protein,” says Frank Lipman, MD, director of Eleven-Eleven Wellness Center in New York City.

Walnuts

Omega-3 fatty acids (found in the natural oils that keep your hair hydrated) and vitamin E (which helps repair damaged follicles) are two secrets behind strong, lustrous strands—and these nuts are full of both, Dr. Lipman says. All you need is 1/4 cup a day. What’s more, walnuts are packed with copper, which will help keep your natural color rich: Studies show that being deficient in the mineral may be a factor in going prematurely gray.

Avocado

Like you need another reason to love them: These rich fruits are high in oleic acid, an omega-9 fatty acid that helps skin retain moisture in the outer layer to keep it soft, plump and supple, Dr. Bowe says.

Cantaloupe

The sweet melon contains beta carotene, or vitamin A, which is believed to regulate the growth of skin cells on your scalp and sebum in the skin’s outer layer, Dr. Zeichner says. This keeps pores from getting clogged and causing flakes.

This article originally appeared on Health.com

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