Here are a few simple things to do every Sunday to ease the Sunday Scaries and make your Mondays a little less daunting.
We’ve all been there. It’s Sunday evening. You’re getting ready for bed, and you start feeling that sinking feeling in the pit of your stomach.
You know what’s coming tomorrow…
Monday.
Just thinking about Monday makes you want to run for the hills.
But fear not!
Here are some things you can do every Sunday to ease the Sunday Scaries and prevent the spiral into anxiety and a sleepless night.
Set your intention for the week ahead
What do you want Monday and the rest of the week to be like? What is your ideal version?
Let’s say you would like Monday to be easeful, organised and productive.
And you would like the rest of the week to flow so you can minimise your stress levels, tick things off your to-do list, and finish the week with energy to spare to enjoy your weekend.
If that’s what you want, set that intention and keep it at the forefront of your mind as you work your way through the rest of this list.
Writing my intentions down on a Sunday afternoon helps me tune in and structure my days. It’s not perfect, but it helps to provide me with some clarity.
Start preparing for the week ahead early to avoid Mondayitis
Is there anything you can do on Sunday night to get a head start and make your Monday mornings easier?
It could be as simple as packing your gym bag or handbag on a Sunday evening. Or you could plan what you will wear for the week. This helps to prevent the typical Monday morning ‘what am I going to wear’ freak-out (or is that just me?) and ‘I forgot my [insert forgotten item here]’.
[Note: I have arrived at work without my work laptop more than once].
If you know you have a busy week ahead, do some meal prep on Sunday. This will ensure you have healthy food options readily available for each meal during the week. My husband usually cooks a curry on Sunday afternoons, seeing us through two dinners and two lunches.
Here are some other ideas:
- Pack lunches for Monday and Tuesday so you can quickly grab them when you leave the house in the morning.
- Leave your keys, phone, glasses and bag in the same place every day so you know where they are at all times!
- Wash and dry your hair on Sunday. This way, you won’t have to worry about doing it early in the week. This is part of my Sunday ritual.
- Go easy on the alcohol on Sunday evening. Yes, having a few bevvies to celebrate the end of the weekend is tempting, but you know how it will leave you feeling on Monday morning.
Make a list of things you need to do for the week and place them in your calendar
Part of the reason the Sunday Scaries are so tough is that we’re thinking about everything!
We’re thinking about what we need to get done at work and around the house, any looming deadlines and appointments, juggling multiple people’s schedules in the household, and anything else on our plate.
It’s a lot to remember, and it’s no wonder we get overwhelmed!
By making time on Sunday to sit down and list what you need to do in the week ahead, you will declutter your mind and start the week fresh.
Once you have your list, start slotting them into your calendar. Block off chunks of time to dedicate to the item.
For example, if you need to go grocery shopping, slot it in for Wednesday on your drive home from work. Or, if you have a report to write, block out a few hours on Tuesday morning so you can focus.
Listing what you need to do and time blocking will help you feel organised and ready to tackle the week. You’re also more likely to tick everything off your to-do list. It’s a win-win!
If you are still feeling anxious, here are 46 lists to make when you feel overwhelmed.
Develop a Sunday relaxation ritual
In addition to planning and taking care of the items on your to-do list, set aside time every Sunday for relaxation so that you don’t feel so drained on Monday morning.
This could mean taking a long bath, going for a walk in nature, reading your favourite book, getting creative by painting or drawing, unplugging for the afternoon, going for a run, cooking, or whatever else helps you unwind.
Do what works for you.
You could even turn this into a Sunday ritual. What better way to end the week and lead into a new one?
Don’t forget to set aside time for yourself on Monday morning. A little breathing room will support you to ease into the week gradually rather than jumping into the deep end.
Whether reading a book or journaling over breakfast, going for a quick run before work, or meditating for 10 minutes after you wake up, find something to help you centre yourself and start your day on the right foot.
The Sunday Scaries don’t have to ruin your weekend.
Spending a little time to plan and relax on a Sunday can set you up for success, ease your stress, and prevent Mondayitis.
Give it a try this week, and see how you go!
