Not only does research show that doing just five minutes of a mindful activity per day can decrease anxiety and depression. Even better, mindfulness can boost your outlook on the day ahead. So instead of waking up and sprinting headfirst into the tasks of the day, you can kick your Tuesday off with a more positive mindset, Sukenik says–which can make it easier to handle curveballs and other stressors that come at you later in the day.
Plan Tuesday-specific activities you can look forward to.
If your Tuesdays are typically jam-packed with never-ending demands—like chores, childcare, work projects, and networking drinks—try, if you can swing it, to pencil in an enjoyable, rewarding activity you can (this is groundbreaking) look forward to. For example, consider dedicating some part of your Tuesdays to, say, date night with your partner (or yourself!), an after-work trivia night, or yoga with a good friend. Or, if you’re feeling run-down (always), maybe go for takeout and a movie on the couch or (a personal fave) a long, hot bath with an audiobook.
Another option is to block off 10–15 minutes (or longer, if you’ve got the time!) to write, draw, craft, or try out a new recipe. You don’t have to be good at art to get the benefits. The key, Allen says, is to disconnect from work and allow yourself to get creative. “Engaging in creative pursuits can reduce stress, enhance mood, and foster a sense of accomplishment, providing a refreshing midweek boost,” she says.
If your Tuesday is filled with draining tasks then of course it’s going to feel horrible. Penciling in activities you’re excited about can add some joy into what may otherwise be a pretty dreadful day, Allen says.
Scale back on scrolling.
If you spend a good chunk of time mindlessly scrolling on your phone (guilty!), try to cut back on Tuesdays, Sukenik recommends. This is, obviously, a good thing to do in general, but it can be super helpful to use your phone less on days that are notoriously shitty. Why? Excessive phone use is consistently linked to a poorer mood along with anxiety and depression (I never feel better after using my phone).
Start by building some awareness about how you use that tempting little device—do you robotically open up Instagram during your lunch break or get sucked into the TikTok void after dinner? “Oftentimes, when you reach for your phone, you’re avoiding uncomfortable feelings or tasks and seeking some kind of distraction,” Sukenik says. While a few minutes of screen time might provide some quick, fleeting relief, excessive scrolling can weigh on your mood and make your day that much harder to deal with, she adds.
Then, come up with things you can do instead of snooping around BeReal or Reddit—this could be anything from doing household chores, journaling, reading a book, or listening to a podcast. The goal is to find activities that “recharge you rather than drain you further, which your phone tends to do,” Sukenik says.
Wind down with some gratitude.
Even if you practiced the above tips, it’s totally possible to reach the end of the day and still feel like your Tuesday was a complete wash (it really, truly can be that awful). Just know: You can still turn things around. Research shows that practicing gratitude can significantly lower stress levels and prevent negative thinking so you don’t get trapped fixating on everything that blows, which, in turn, will make you more content.