Monday

"I evolve through challenges."

Welcome to another week of self-care! Today, we’re discussing:

• What self-sabotage is

• How to get more energized when you have “The Mondays”

• What is your “ageless journey”?

• What to know about “dead butt syndrome”

What Is Self-Sabotage?

Have you ever done something, knowing it’s not in your best interest or that it might feel rough later, but decided to do it anyway?

As shared by Verywell Mind, self-sabotage is an “intentional action (or inaction) that undermines people's progress and prevents them from accomplishing their goals.”

Some examples of self-sabotage may include procrastination or perfectionism, and holding ourselves to unrealistic standards. This can be intentional or unintentional, but regardless, it can impact our goals and the way we feel.

For example, maybe you have a big interview coming up, but you panic before it happens. So you decide not to prep, or you cancel the interview altogether.

Experts say it can be helpful to pause and think about your goals, and how your actions align with that. If your actions don’t align with your goals, reconsider them and see how you can get more in tune with them.

If it’s something you truly struggle with, it may be helpful to work with a professional who can navigate some of the thoughts and behaviors coupled with that.

Remember that you deserve to feel your best!

“The Mondays” Are Real — Here’s How to Get More Energized

You’re not alone if you wake up in a funky mood on Mondays. According to research, a case of “The Mondays” is real.

In one survey, a majority of people said they spent more than a half hour on Monday morning complaining.

Other research highlighted that people’s moods tend to be the lowest on Mondays.

Experts also noted that since many of us switch up our sleep patterns after the weekend — generally getting up earlier on Mondays — this can cause us to be more tired and irritable. We may also feel a loss of freedom that we have on our weekends, which can be difficult to grapple with and cause disappointment.

Practicing mindfulness, checking in with your mood, and practicing some intentional self-care can all help make the start of the week a little more manageable!

Taking small breaks to go on a short walk, chat with friends or coworkers, or do some gentle stretches can help you stay energized.

It may also help to schedule something you look forward to after work — whether it’s hang time with friends, a movement or other class, or a movie night!

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What to Know About “Dead Butt Syndrome” and How to Care for Your Glutes

If you work a desk job, there’s a strong chance you spend more of your day sitting than standing or up and moving.

Increasing research has shown that it’s not best for our bodies to be seated so much — but there’s a new reason why that’s caught many people’s attention: dead butt syndrome.

“Dead butt syndrome,” known formally as gluteal amnesia” can happen when we spend most of the day sitting down.

When we spend long periods sitting, it can cause our “hips to tighten” and “glutes to turn off,” Dr. Milica McDowell, DBT, a physical therapist, certified exercise physiologist, and VP of operations at Gait Happens, told Bustle.

All that sitting can cause your glute muscles to “forget” how to work, leading to weaker glute muscles — and other muscles to overcompensate. This can cause symptoms, including pain, numbness, and more.

If the name “dead butt syndrome” makes you panic, don’t worry — you can strengthen and activate your glute muscles again!

Experts say that getting up regularly throughout the day can help prevent gluteal amnesia. Glute-focused exercises including hip thrusts, glute bridges, and clamshells can help activate and strengthen those muscles if they struggle to activate due to “dead butt syndrome.”

Parting Thoughts

• ✅ True or False: False! Mental and physical health are closely linked, and can impact each other!

• 🎁 Our Holiday Self-Care Picks: Don’t forget to check out our 2024 gift guide, a collection of thoughtful, wellness-focused products that help you feel your best, inside and out. Shop our gift guide here!

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Do one intentional thing today to show yourself some love.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!