Have you ever noticed how Sunday evenings can feel… heavy?
That creeping tension in your chest. The tossing and turning all night. Then waking on Monday morning already tired, already wired, already behind.
I know that feeling all too well……
There was a time I dreaded Sunday evenings. Not because anything bad was happening, but because Monday was coming. The pressure. The to-do lists. The racing thoughts. Monday always felt like the most stressful day of my week.
I’d be trying to catch up on what I didn’t get done last week, while also launching into a brand-new one with energy and clarity… but truthfully? I felt like I’d lived half the week by 9am on Monday.
Irritable. Tired. Resentful. My body would physically react — my heart would race, my sleep would be disturbed, and I’d feel like I was already behind before I even began.
And it turns out, I wasn’t just imagining it. ……..There’s a real biological reason why Mondays hit so hard.
The Monday Cortisol Spike Is Real
Cortisol, your main stress hormone, naturally follows a daily rhythm. It rises in the morning to help you feel alert and motivated, then gradually lowers throughout the day.
But here’s the twist: research shows that cortisol spikes even higher on Monday mornings than any other day—especially in women. Scientists have named this phenomenon anticipatory stress. Your body senses a shift in pace and pressure—and reacts before you even get into your week!
Add in poor sleep (hello Sunday night insomnia), social jet lag (your body still on weekend rhythm), and the mental pressure to “perform” at the start of the week—and no wonder we’re exhausted before the week begins.
When This Becomes Your Weekly Pattern…
…it quietly chips away at your:
- Energy (hello – 10am fatigue)
- Mood (anxiety, snappiness, even tears)
- Hormone balance (chronically elevated cortisol disrupts everything)
- Sleep (the cycle repeats night after night)
- Motivation and joy (it starts the week in survival mode)
This was me every week—until I realised I had a choice. I could accept that this was “just how Mondays are”… or I could interrupt the pattern.
And that’s exactly what I did.
How I Rewired My Mondays – Naturally and Gently
These are the simple, science-backed rituals I now live by (and teach my clients) to soothe the Monday cortisol surge and start the week from a place of calm power instead of chaos.
1. Reframe Monday as a Fresh Start — Not a Punishment
Language matters. Instead of dreading Monday, I began calling it “my day of fresh perspective.” I reminded myself that Monday is a chance to choose differently—to return to routine, prioritise myself, and set a loving tone for the week.
Your brain listens to how you speak about things. If you call it “hell day,” your body prepares for battle. If you call it “reset day,” it can begin to soften.
2. Plan Your Week on Friday, Not Sunday
This one changed everything!! Instead of using Sunday night to scramble through my schedule, I now spend 10–15 minutes on Friday afternoon jotting down:
- My top 3 priorities for Monday
- What can wait
- Where I’ll schedule time for me during the week
That way, my weekend is actually restorative—not riddled with anxious planning.
3. Move Before You Scroll
Instead of reaching for my phone the moment I wake, I spend a few minutes moving my body. Gentle stretching, a short walk, even a little yoga flow resets cortisol and creates space in my mind before the world starts making demands.
4. Eat to Stabilise Blood Sugar
A great go-to breakfast includes protein, healthy fats, and fibre. This combo supports stable blood sugar (and moods), reducing morning cortisol swings and keeping your body energised well past 10am.
5. Delay Tech by 20 Minutes
This one might sound simple, but it’s powerful. Studies show that checking your phone within the first 10 minutes of waking can spike stress and cortisol levels.
Give yourself at least 20 minutes of tech-free time—breathing, stretching, journaling, or simply sipping tea. Create time for your own thoughts before everyone else’s come rushing in.
6. Create a Monday Morning Gratitude Ritual
Start your Monday morning with just one line: “Today I’m grateful for…” You could send it as a text to a close friend or write it in a journal.
This tiny practice rewires the brain to seek what’s good. It takes less than 60 seconds and shifts the emotional tone for the day.
Invite someone in your life to join you. It creates connection, accountability, and a feel-good brain boost to start your week.
7. Practice Box Breathing to Calm Your Nervous System
Just two minutes of box breathing can lower cortisol and bring you back into your body.
Try this:
- Inhale for 4 counts
- Hold for 4
- Exhale for 4
- Hold for 4
Repeat for 3–5 rounds. It’s a reset for your heart rate, your mind, and your whole week.
8. Let the Light In
Sunlight in the morning helps reset your circadian rhythm and boost serotonin levels. If you can’t step outside, sit by a window with your cup of herbal tea. Let the light bathe your skin and gently wake up your cells.
From My Heart to Yours…
If Mondays feel hard, you’re not broken—you’re just overloaded. And chances are, no one ever taught you how to ease into your week in a way that actually supports your body and brain.
You’re allowed to create space. To start slow. To prioritise your wellbeing first—before giving your time and energy to others.
This is the work I do every day with women like you: guiding you to shift your rhythms, reconnect with your body, and build a week that feels like it works for you, not against you.
Want my free Morning Reset Transformation Guide?
Download my free Morning Reset Transformation Guide. Let’s start your week with more calm, more energy, and a whole lot more self-kindness.
And if you’d like personalised support, you can book a Naturopathic Consultation with me — where we’ll look under the hood and build a tailored plan to get your spark back.
Teressa
Naturopath + Biochemist
Ready to kick start Gut Health? Book a Call!
This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
