Let's be honest, change sucks. It seems like our weekends are over about the same time we finally relax and start enjoying them.

When you have to go from simple relaxation to constant chatter and high pressure environments with a seemingly never-ending to do list that gets longer and longer by the minute, it makes for a chaotic mind and feelings of frustration.

Here are five tips to ease the transition between the weekend and the week day, so that you can improve productivity, motivation, and feel better throughout each day:

1. Establish a routine.

Contrary to popular belief, structure gives more freedom than it restricts. If you want to ease the physiological and psychological impact of rapidly changing your environments, then you need to create consistency.

When you create a schedule, routine, or ritual to help you change from mindset of the weekend to the mental set needed for the week, it gives your mind and body a chance to create a healthy equilibrium, leading to improved focus, concentration, and a better mood.

2. Practice gratitude for the weekend.

Before you get to work, write down or verbally recite the things you're grateful for that took place over the weekend.

Taking the time to truly feel the appreciation and honor the amazing moments you had helps cement them in your mind and cleanses your heart as you move forward into the week.

Give those moments the time they deserve, and then notice how experiencing those positive feelings actually leads to a better start to your week.

3. Create a detailed to do list.

Organization eases the mind and keeps you focused on important tasks.

After expressing gratitude for your weekend activities, carve out some time to write down all of the things you need to complete this week--whether it's personal, related to work, related to family, or important for side-projects and hobbies.

Having all of these goals written down can help you get set and prepared to make the most out of the time you have early in the week.

4. Check in with your feelings.

Hit the pause button.

Move your attention to your breath for a moment and allow yourself to ease into your office chair. This time, this moment, is just for you. Allow yourself to become aware of any feelings that may be present. There's no need to do anything with these feelings, just acknowledge their existence and allow them space to be felt.

So often we feel rushed and pressured to overlook our feelings, which actually makes them build up and feel worse throughout the week. Instead of letting this pattern negatively impact your mood, relationships, and productivity, intentionally check in with yourself and see how you're feeling so you can acknowledge your emotions and then launch forward into a positive state.

5. Reframe your problems to opportunities.

Problems and complications are inevitable, especially at work.

When we're not in tune with how we feel and a curve ball comes our way, we often tighten up and experience a rage that should only be seen in violent video games and horror films. Instead of letting your frustration build and boil over, after checking in with your emotions use your mind as a tool to create positive change.

As soon as that first hurdle heads your way, reframe it as an opportunity to practice your jump. Your mind is powerful, and the more quickly you can use it in the week for your benefit, the better your week will go.

It's completely possible to enjoy your weekend and have Monday's that aren't pure torture.

While it takes more effort at first, establishing new habits to ease the transition will make you happier, more productive, and help you sustain your level of motivation.

Published on: Aug 8, 2016