Do You Often Feel Bad on a Monday? Like You’re Going Around in a Never Ending loop?

 I used to wake up on a Monday morning and feel so bad about myself. I was sick and tired of yo-yo-ing with my weight, I was sick and tired of feeling unfit and unhealthy, and it used to just drive me crazy. You know that circular feeling, Friday, you feel okay, Monday, you feel so bad. Well, if you haven’t experienced it, it’s really horrible, and that was me for such a long time. So I wanted to talk to you today about your habits, goal setting and you getting set up for feeling really good before the holidays, because you’ve still got time.

(I created a Free Mastery Habits Checklist for you which you can grab here)

If you’re not exactly where you want to be, you still have time before Christmas comes along. I think there’s something like 40 days or 39 days till Christmas now, so if there’s anything that’s bothering you, or you had a goal in 2022 that you want to get fit and feel good in your clothes and you’re not quite there yet, then let’s get cracking with that.

So the very first thing to think about switching is switching your focus from that awful goal of weight loss to instead asking yourself what habits could you change, because you are your habits, and if you’re overweight, it just means that you’ve got some little habit going on there that’s making you gain weight or you’re not doing a habit. So take the pressure off and rather than ask yourself, “How much weight can I lose? Have I lost weight today?”

Say, “you know what actually? I’m going to focus on being a fit and healthy person, and I’m going to focus on somebody that has fit and healthy action steps.”

So what could I do this week, starting Monday, to make me feel good and fit and healthy? And start from there. It might be as simple as, depending on where you’re at now, let’s say you do nothing, you could say to yourself, “well, I’m going to walk most days this week, I’m not going to have any shyte after dinner and I’m going to drink two litres of water”.

I absolutely promise you, by the time you get to Friday, you will be feeling a whole lot different to what you’re feeling now, if you’re not feeling good about it now… and the lovely thing about it is, if you don’t get on the weighing scales and you don’t get obsessive about weight loss and you don’t weigh yourself on Friday, you’re going to feel that lovely win, you’re going to feel so proud of yourself.

And from that feeling, you’re going to gain a little bit of momentum that you don’t get when you’re hopping on and off the scales, because that’s just awful, it makes you feel bad, feel good, feel bad, feel good.

There’s no sense of control or feeling good with the weighing scales, but there is when you just focus on your action steps. So ask yourself this morning, if you’re feeling sluggish, if you’re feeling tired, if you overdid it at the weekend, if your clothes are tight, if you’re not where you want to be, instead of giving out about it or thinking really negatively about yourself, just say, “right, it’s Monday, it’s only another day of the week. What can I do today to make myself feel good?”

(I created a Free Mastery Habits Checklist for you which you can grab here)


I’m telling you guys, if you’ve had a big weekend or you’ve been out and you’ve had drinks, just get the water into you and do some exercise and bonus, stay off anything crap, food-wise today, and you wake up tomorrow and you’ll just feel like you are on that success train, and that’s it.

Focus on your healthy action steps, work at being healthy and consistent most of the time, don’t be annoyed with yourself if you have nights out, that’s not you being off, that’s you living your life, and I promise you, you’ll feel so good. And going into winter with the rain and the cold nights and the dark nights, you’re just setting yourself up like a superhero, ready for battle, ready to face setbacks, challenges, difficulties that come your way.

That’s something that I never used to think about before, it was all physical for me, I worked out and I tried to eat healthy because I wanted to feel good in my clothes, and that was for me, a massive importance, and now it’s like, no, you want to be like a superhero, you want to go into every day feeling like you’ve got muscles on your body, that you’re eating healthy, priming yourself for successes, for challenges, for making you the best version of you so you can enjoy this wonderful life.

(I created a Free Mastery Habits Checklist for you which you can grab here)


And I’ve been really unhealthy, and being really unhealthy is tough going, and I have such massive empathy for people that feel really unhealthy because you’re tired, you’re sluggish, you walk around just literally thinking you look like shite, you’re constantly feeling how uncomfortable your clothes are, it’s a 24/7 thing in your mind.

I find, it’s actually easier to dedicate 30 minutes a few times a week to working out, drinking water and working on not getting the instant gratification that overeating gives you, which took me a long time to do that one because, as I’ve shared here before, I’ve been a massive comfort eater, any emotion, celebration, sadness, happiness, that was me…I’d eat.

I just used to always overeat, but thankfully now, because I worked on it, it’s done. So this is to you, if you’re not feeling so great this morning, if you overdid it at the weekend, or if you feel like you’re back to square one or you’re just feeling sluggish and tired and uncomfortable in your clothes, take the pressure off, go and have a great day, and while you’re having a great day, ask yourself, “what are the healthy action steps I can do today?” And forget about the rest, and I promise you, come Friday, you’ll be feeling absolutely terrific.

 I’ve actually created for you all a healthy habits checklist. I spent a good bit of time on it, so you must let me know what you think about it, it’s every single healthy action step I take in my life to feel really good.

Have a wonderful morning and let’s get out and smash this day, because we don’t need permission to go and have a great day, or we don’t need to go into it feeling overwhelmed and stressed out, no, we can just do our best, take breaks when we want them, maybe plan a lovely evening tonight so you have something to look forward to, like a movie night or a board game night, have a bit of fun.

Give yourself permission to take extra breaks today because you can still be super productive while still living your best life. 

Big love to you today,

jessica Cooke X

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About the author 

Jessica Cooke

Over 7000+ successful women over 40 have benefitted from going through my Thrive Coaching Program since 2008.

When I'm not coaching, I love spending time with my family, playing pickleball, and reading. Every chance I can get, I'll take my two Miniature Schnauzers, Buster and Ozzy for a walk in nature.

  • This is an excellent piece Jessica! I’m on my computer now – rather than the phone. Couldnt make head, ass, nor tail of it on the phone! Loving your material. Time to let my own “Prisoner ” go. I was some warden – firing abuse at myself all the time. Youve just given me the golden key and the freedom to ALLOW myself LIVE and get the water, exercise etc going again the following day and take flight again! sounds so FREEING!!!! Thank you. xxx

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