Let's face it, Mondays kinda suck. Even Sunday afternoons can turn sour as we anticipate the workweek ahead. More than three-quarters of people say they get the pre-work "Sunday blues," according to a recent poll. Starting your Monday feeling sad, anxious, and unorganized is hardly the way to kick off a healthy week.

承認吧，周一真的很差勁。即使周日午后想著工作日又要來臨時，我們的心情都會變糟。最近的民意調查顯示，四分之三以上的人說他們在工作前會有種"憂郁周末"的感覺。周一上班心情難受、焦慮、沒有計劃？這樣是很難開始健康一周的。

The solution? Set aside a little time on Sunday to purposefully prepare yourself for the five days ahead, suggests women's health expert Marsha Hudnall, president and co-owner of the Green Mountain at Fox Run, a wellness retreat in Ludlow, Vermont. Taking on even just a few of these simple hacks every Sunday will help you launch a productive, less stressful week.

解決方法？周日留出一點時間有計劃的為接下來的5天做好準備，福蒙特州拉德洛的Green Mountain at Fox Run健康療養所的主席和共有人、女性健康專家瑪莎·赫德娜爾建議道。每周日采取下列這些建議將有助于開始一個多產、沒有太多壓力的一周。

Do some meal prep

提前備餐

Figuring out what to have for dinner on weeknights can be a surprisingly stressful time suck. Sketching out a menu plan on Sunday (and swinging by the grocery store for ingredients) will help you eat well. Go a step further by chopping and cooking veggies and a protein (like a roast chicken or scrambled eggs). Then all you have to do is heat and plate when you come home from work Monday evening.

工作日晚上思考吃什么會讓人特別有壓力。周日就列出一份菜單計劃（并去雜貨店購買食材）會讓你吃得好。再多做一步吧，切碎、烹飪這些蔬菜和蛋白質（比如烤雞或炒雞蛋）。這樣周一晚上下班到家時，你只要加熱擺盤就好啦。

Or finally pull the trigger on that meal-kit subscription you've been meaning to try. Talk about easy dinner planning: Just order, and you have a week's worth of raw materials for delicious and healthy meals.

或者終于下定決心訂購你一直試圖嘗試的餐飲。簡單的晚餐計劃？點餐就行，接下來的一周你都能吃到用原材料烹制的美味又健康的菜肴了。

Start a Sunday stress-relief habit

開始養成周末減壓的習慣

"To be healthy, we have to take care of body and mind," says Hudnall. Stress has a major impact on health and our ability to concentrate, so starting a Sunday stress-busting habit can launch the week feeling strong and focused. Four ideas to try: a guided meditation practice with the help of an app; forest bathing-a practice known as shinrin-yoku in Japan, which basically means taking a long walk or hike in a wooded area; gentle exercise like yoga; or time cuddling and playing with your pet.

"想要健康，我們就得照顧自己的身心，"赫德娜爾說道。壓力對我們的健康以及專注能力十分重要，所以開始養成周末減壓的習慣可以讓你在接下來的一周感覺強勁有力、十分專注。可以試試這四種方法：在應用程序的幫助下接受有指導的冥想練習；森林浴--在日本，這種做法被叫做shinrin-yoku，也就是說在樹木茂盛的地方長時間散步或遠足；輕度的運動，如瑜伽；花時間抱抱自己的寵物、和它玩耍。

Let's face it, Mondays kinda suck. Even Sunday afternoons can turn sour as we anticipate the workweek ahead. More than three-quarters of people say they get the pre-work "Sunday blues," according to a recent poll. Starting your Monday feeling sad, anxious, and unorganized is hardly the way to kick off a healthy week.

承認吧，周一真的很差勁。即使周日午后想著工作日又要來臨時，我們的心情都會變糟。最近的民意調查顯示，四分之三以上的人說他們在工作前會有種"憂郁周末"的感覺。周一上班心情難受、焦慮、沒有計劃？這樣是很難開始健康一周的。

The solution? Set aside a little time on Sunday to purposefully prepare yourself for the five days ahead, suggests women's health expert Marsha Hudnall, president and co-owner of the Green Mountain at Fox Run, a wellness retreat in Ludlow, Vermont. Taking on even just a few of these simple hacks every Sunday will help you launch a productive, less stressful week.

解決方法？周日留出一點時間有計劃的為接下來的5天做好準備，福蒙特州拉德洛的Green Mountain at Fox Run健康療養所的主席和共有人、女性健康專家瑪莎·赫德娜爾建議道。每周日采取下列這些建議將有助于開始一個多產、沒有太多壓力的一周。

Do some meal prep

提前備餐

Figuring out what to have for dinner on weeknights can be a surprisingly stressful time suck. Sketching out a menu plan on Sunday (and swinging by the grocery store for ingredients) will help you eat well. Go a step further by chopping and cooking veggies and a protein (like a roast chicken or scrambled eggs). Then all you have to do is heat and plate when you come home from work Monday evening.

工作日晚上思考吃什么會讓人特別有壓力。周日就列出一份菜單計劃（并去雜貨店購買食材）會讓你吃得好。再多做一步吧，切碎、烹飪這些蔬菜和蛋白質（比如烤雞或炒雞蛋）。這樣周一晚上下班到家時，你只要加熱擺盤就好啦。

Or finally pull the trigger on that meal-kit subscription you've been meaning to try. Talk about easy dinner planning: Just order, and you have a week's worth of raw materials for delicious and healthy meals.

或者終于下定決心訂購你一直試圖嘗試的餐飲。簡單的晚餐計劃？點餐就行，接下來的一周你都能吃到用原材料烹制的美味又健康的菜肴了。

Start a Sunday stress-relief habit

開始養成周末減壓的習慣

"To be healthy, we have to take care of body and mind," says Hudnall. Stress has a major impact on health and our ability to concentrate, so starting a Sunday stress-busting habit can launch the week feeling strong and focused. Four ideas to try: a guided meditation practice with the help of an app; forest bathing-a practice known as shinrin-yoku in Japan, which basically means taking a long walk or hike in a wooded area; gentle exercise like yoga; or time cuddling and playing with your pet.

"想要健康，我們就得照顧自己的身心，"赫德娜爾說道。壓力對我們的健康以及專注能力十分重要，所以開始養成周末減壓的習慣可以讓你在接下來的一周感覺強勁有力、十分專注。可以試試這四種方法：在應用程序的幫助下接受有指導的冥想練習；森林浴--在日本，這種做法被叫做shinrin-yoku，也就是說在樹木茂盛的地方長時間散步或遠足；輕度的運動，如瑜伽；花時間抱抱自己的寵物、和它玩耍。