The Monday Morning Flow

0:00 – 5:00 | Wake & Hydrate

• Drink a full glass of water to rehydrate after sleep.

• Open your curtains or step outside for a quick dose of sunlight to wake up your body’s natural clock.

5:00 – 10:00 | Gentle Movement

• Shoulder rolls, neck stretches, and a standing forward fold.

• Optional: 5–10 bodyweight squats or a few yoga sun salutations.

10:00 – 20:00 | Mindful Planning Session

• Write down your top 3 priorities for the week — the big wins you want to achieve.

• Break today into 2–3 focus blocks so you start with intention instead of reaction.

20:00 – 25:00 | Centering Breathwork

• Try box breathing: Inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec.

• Repeat 4–5 times, focusing on slowing your mind.

25:00 – 30:00 | Positive Energy Boost

• Read a short motivational quote, scripture, or affirmation.

• Play your “power song” while you get ready — the one that makes you feel unstoppable.

Extra Monday Morning Tips

• Do a light Sunday night prep: choose clothes, pack lunch, tidy your space.

• Avoid checking email until after your flow.

• Treat Monday like a fresh start, not a leftover from last week.

Final Thought
You don’t have to let Monday decide the mood for your week. With a simple Monday Morning Flow, you decide how you step into it — calm, clear, and ready.