Anxiety / Lifestyle

How to Prevent Mondayitis with Some Sunday Planning

Here are a few simple things you can do every Sunday to ease the Sunday Scaries and make your Monday’s a little less daunting.

Here are a few simple things you can do every Sunday to ease the Sunday Scaries and prevent the onset of Mondayitis.

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…


Just thinking about Monday makes you want to run for the hills.

But fear not!

Here are a few simple things you can do every Sunday to ease the Sunday Scaries and prevent the onset of Mondayitis.

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 in your mind and keep it at the forefront to work your way through the rest of this list.

Writing my intention down on a Sunday afternoon and each morning of the week helps me to tune in and structure my days aligned with how I want to live. It’s not always perfect, but it helps to give me 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 planning 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]’.

[Let me just say I have arrived at work without my work laptop more than once].

If you know you will have a busy week, do some meal prep on Sunday to 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, so you don’t have to worry about doing it early in your week (especially if you have long, thick hair like me! This is part of my Sunday ritual).
  • Go easy on the alcohol on Sunday evening. Yes, it’s tempting to have a few bevvies to celebrate the end of the weekend, but you know how it will leave you feeling on Monday morning.
flat lay photo of pink journal laying open on a table with a pink phone and gold pen

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!

If we take some time on Sunday to sit down and list everything we need to do in the week ahead, we can declutter our minds and start the week fresh with a clear plan of attack.

Once you have your list, start slotting them into your calendar, blocking off chunks of time to dedicate to the item.

For example, if you need to go grocery shopping, slot it in for Wednesday so you can do it on the drive home after work. Or, if you have a report to write, block out a few hours on Tuesday morning so you can focus.

By listing everything you need to do and blocking time in your schedule, you’ll feel organised and ready to tackle the week ahead. 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 so you can ease into the week gradually instead of jumping right 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 that will help you centre yourself and start your day on the right foot.

The Sunday Scaries don’t have to ruin your weekend.

Spending time on your Sundays to plan and relax can set you up for success, ease your stress levels and prevent Mondayitis.

Give it a try this week, and see how you go!

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About Author

Changed careers in my 30's. Became a freelancer writer & marketer. I'm a proud redhead, fangirl, wife & step mum. And I'm a lover of all things books, movies, podcasts, dogs & naps.

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