AI-generated illustrative image. Soft morning light to go along with those Monday quotes when you're feeling down.
- Theme: Quotes for those feeling down on Monday
- Phrases: 22 original quotes from the team, from four different moments
- When to use: Sunday night, when I woke up, during the day, and at the end of Monday
- Who it's for: Anyone who feels a sense of heaviness as the week begins
There are Mondays that start on Sunday, around six in the afternoon, with a feeling that’s hard to explain. When the alarm goes off, my spirits haven’t even left the bed yet.
This discouragement is common. According to the Long Live Health, many people feel melancholy or anxious on Sunday nights and Monday mornings. The colloquial term, ‘Sunday-night syndrome,’ is not an official medical condition.
Here, you won't find any over-the-top cheerfulness. These are short phrases to help you get through the day at your own pace, or to send to someone else who’s also feeling a bit down. If you’d prefer a more upbeat start to your Monday, check out A message to start Monday with faith and strength.
How to use these phrases
Choose just one and take it with you. It could be your morning status update, a message to a colleague, or the quote you read before opening your email. Quotes without a credited author are from the “Messages That Inspire” team.
Quotes for Sunday Night
The second one tends to weigh on you before it arrives. These phrases are meant to help you end your Sunday on a calmer note.
- The backpack is still empty, but my mind is already weighed down by the whole week. Unload a little before going to sleep.
- Sunday night feels heavy because Monday hasn't arrived yet, but it already looms over the living room. Use it when: you start to feel the pressure in the late afternoon.
- Set out tomorrow's clothes. It's a small favor to your sleepy self at 6 a.m.
- Anyone who feels a sense of dread as Sunday comes to an end is not alone. The start of the week weighs heavily on many households at the same time.
- Write down three things from this week and close your notebook. What’s on paper doesn’t have to keep going round and round in your head. Use this when: your thoughts keep you from sleeping.
- Rest that ends at the appointed time is still rest. Sleep without expecting Sunday to deliver what it never promised.
Quotes for When You Wake Up
The first step of the morning is the hardest. Here, it takes on a tangible form.
- The alarm clock went off. Sitting on the edge of the bed is already a start.
- Hot coffee, an open window, five minutes without a cell phone. The second half of the day starts off better with just a little. Use this when: you want to enjoy a nice, leisurely Monday morning.
- Today's goal is the first task. The week is broken down into segments.
- If your mood stayed in bed, go without it. Sometimes it catches up with you within the first hour.
- Good morning to everyone who woke up tired but got out of bed anyway. That takes strength, too.
- Monday is a day with a packed schedule and my mind still in Sunday mode.
Quotes to Get You Through the Day
In the middle of the afternoon, energy levels tend to drop again. These phrases are perfect for a short break.
- Do whatever you can finish in ten minutes first. That way, your to-do list won't be so overwhelming. Use this when: your to-do list seems too long.
- Taking a deep breath between meetings isn't a waste of time. It's the break that keeps the rest of the day going.
- Today just needs to go well enough for you to make it through the whole night.
- If the list seems too long, cross out the first line and take another look. It almost always gets shorter.
- Asking for help on a Monday is also part of being organized.
Quotes for Starting Over Slowly
When night falls, it's worth taking a look at what you've accomplished. If you want to keep the relaxing atmosphere going, check out an inspiring evening.
- Night fell, and Monday was behind us. Count that as a victory, however small.
- If that was all I could do today, then it was enough.
- You don't have to start your life over on Monday. Just get back into your routine, at your own pace.
- Tell yourself what you would say to a tired friend: You did the best you could. Use this when: internal billing is high.
- Turn off your notifications, turn off the light, and let the week wait until tomorrow.
If you feel discouraged on other days, this article about when anxiety strikes can help.
See also: Motivational Messages for Monday
Frequently Asked Questions
Is it normal to feel down on Mondays?
This is a common experience and is not a diagnosis. If you feel very down or if your low mood lasts a long time, see a healthcare professional. The CVV can be reached at 188, 24 hours a day.
Which phrase should I choose for this moment?
Choose based on the time of day. Sunday night songs are soothing, morning songs set the tone for the day, and evening songs help you gently wrap up the day.
Are these quotes from a famous author?
No. All of them were written by the Mensagens que Inspiram team for this article, which is why none of them list an author.
Can I use these phrases in status updates and messages?
You may share them, provided you credit "Mensagens que Inspiram." This article makes no promises regarding commercial use.
- Phrases: All of them are from the team; no quotes from authors were used.
- Viva Saúde: an article on sadness earlier this week (April 22, 2025).
- Correio Braziliense: an article on how to start the week off on the right foot.
- Bahia Court of Justice: page on the CVV and 188 (September 23, 2019).
Notice: This content is intended to be inspirational and informative and is not a substitute for consultation with a healthcare, psychology, or financial professional. Quotes without an attributed author are from the Mensagens que Inspiram team; those attributed to authors include the title and year of the work and are from works in the public domain. Illustrative images, when created by artificial intelligence, do not depict real people. The CVV hotline can be reached at 188, 24 hours a day, free of charge.
