Is your dread of Monday robbing you of your Sunday? Those pesky Sunday scaries have haunted many for way too long. If you’ve ever felt that all-too-familiar knot in your stomach as the weekend winds down, you’re not alone.
Picture this: you’re cozied up on the couch, enjoying the last bits of a lazy Sunday, when suddenly, a wave of unease rolls in. Thoughts of the looming week ahead, unfinished chores, and the distant hum of the Monday grind start to overshadow your moment of relaxation.
But wait a minute – Sundays are meant for rejuvenation, joy, and the art of doing absolutely nothing if that’s your thing.
Fear not, I’ve got 10 Ways for you to put those scaries in their place and transform your Sundays from anxiety-inducing to relaxed and calm.
Let’s dive in.
10 Ways to Tackle Those Pesky Sunday Scaries:
#1. Plan your week.
Planning my week gives me such comfort and peace.
Paper shrinks fear – In your head fear is big and loud and complicated, then you put it on a piece of paper and you go Oh, it’s not so big, it’s not so scary.
Planning is my way of taking control of the week. I’m not gonna wait for Monday to sucker-punch me at 8am. I’m gonna get a little ahead of it and have a sense of what’s coming this week so I can prepare and be ready for it. I plan ahead by outlining my meetings and top priorities for the week.
The cure to Overthinking isn’t more thinking, the cure to overthinking is action. So if you’re overthinking your week, planning it can really help.
#2. Reflect on the past week.
Before closing up on Fridays, I reflect on the past week so I can be clear on what worked and what didn’t for my schedule. I don’t want any “unfinished business” anxiety surprising me next week. So I see what I didn’t get done and move those items over to next week in my calendar. This keeps these loose ends from haunting me over the weekend and makes sure I don’t forget about them.
#3. Pay attention to the soundtracks you’re telling yourself about Sunday evening.
“Sunday evening has to suck.” It’s like we’ve accepted that culturally we’ve all told ourselves that Sunday has to suck. Here comes Monday.
What if you retired “Sunday has to suck” with “Sunday can still be fun”, or “Sunday you still have friends” or “Sunday can still be an exciting time.”
Make Sunday active. You can still have family time, have game night. Have people over on Sunday evening to have some social time and that changes the way you see Sunday night.
#4. Exercise on Sundays.
Which day of the week do you need endorphins the most?
Sunday!!!
Get those endorphins flowing with a quick workout or a walk. Exercise is a fantastic stress buster and mood lifter. Don’t sit in the feeling of dread. Instead, exercise your worries away.
#5. Create a Sunday Night Ritual
Establish a relaxing pre-bedtime routine, like reading a book, taking a warm bath, or sipping herbal tea. A soothing ritual can help ease your mind into a restful sleep.
Remember, the less sleep you get, the more stress you have.
#6. Leave yourself something exciting for Monday morning.
You may see Sunday as a countdown to nothing good. The Sunday clock is ticking down the moments until Monday morning, the impending deadline of the new week.
Combat this belief by putting something you’re looking forward to at the start of your Monday! Listen to a favorite podcast, meet co-workers at Crumble Cookies before heading to the office, grab a coffee, or get some movement in.
#7. Start a Passion Project
Dedicate Sundays to pursuing a hobby or a passion project you’ve been putting off. Whether it’s gardening, cooking, or learning a new language, investing time in what you love can bring joy and fulfillment.
#8. Make Sunday Funday Plans
Plan something fun for your Sunday, like a brunch with friends, a movie marathon, or a relaxing day at the park. Having something to look forward to can turn those scaries into excitement.
#9. Create a “Sunday Scaries” Playlist
Compile a playlist filled with uplifting, motivating, and happy tunes. Music has the power to boost your mood and energize you for the week ahead.
#10. Pamper Yourself
Turn Sunday into a self-care extravaganza. Indulge in a spa day at home with face masks, a bubble bath, and soothing music.
Final Thoughts
The weekend is only 2 days. Don’t let the Sunday scaries rob you of one of them.
Remember, Sunday scaries are just a mindset, and you have the power to redefine how you feel about Sundays.
Take it easy, be kind to yourself, and remember that these feelings are normal. Let’s make Sunday a day to recharge, refresh, and set the stage for an amazing week ahead!
