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Improving Mondays with Patia Braithwaite

Patia Braithwaite is Senior Health Editor at SELF Magazine 8 Tiny Things I’ve Tried to Make Mondays More Pleasant


ZAK: You call it the Sunday Scary's. I've always thought of them as the Sunday Blues but I think we're talking about the same thing.

PATIA: Absolute. It's that feeling of dread, sadness. It's like that realization that the weekend is going to end.

ZAK: It's so real.

PATIA: My name is Patia Braithwaite. I'm a Senior Health Editor at SELF Magazine where I focus on everything from health, wellness, relationships and dating.

ZAK: What do you do to alleviate your Sunday Blues?

PATIA: I know that around 4 PM, I start to get that feeling of like, oh no, the weekend's over and I have to go back. And I have all these things to do. And so, once I noticed that I was having that feeling at 4 o'clock, I just started doing something physical to distract myself. So before the pandemic, that was like going to a yoga class. Now that can be like, going for a walk. That can be using my rower. Just something to distract myself during that time. And obviously exercise stimulates a relaxation response.

ZAK: And one thing you also talk about is...on the Friday before, you do some planning for Monday mornings.

PATIA: Yeah, for sure. About 15-20 minutes before I'm ending the day. I just take out my to-do list and write down all the pressing things that need to happen on Monday mornings. I might also put in any meetings. Just put them on the to-do list so I know that they're there. It's sort of a brain dump. It's a way of getting those things out of my brain, on to the paper, so that on Monday I'm not disoriented. And so on Sunday nights, when those, like, Sunday Scary's happen, I'm not thinking of obligations and trying to commit them to memory. They're already on a piece of paper that lives on my desk.

ZAK: Do you find there's one thing in particular that you have told folks about that really seems to resonate?

PATIA: Hmmm. I think this is probably an anti-tip. But I think just understanding that bad days happen. Understanding that we're dealing with an incredible challenging time right now. And understanding that sometimes Mondays are just gonna stink, has really resonated and I think makes people more receptive to trying small things.

ZAK: I put a link to Patia's piece in our show notes. It's called 8 Tiny Things I’ve Tried to Make Mondays More Pleasant. Hopefully today's episode will help you start making your Monday's more pleasent if they haven't been. If you're enjoying the show, please consider rating and reviewing on Apple Podcasts and telling your friends and family about it. That's the best thing you can do to help this show sustain itself. I really appreciate it. Talk to you soon.

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