Beat The Sunday Scaries: Enjoy Your Weekend & Prep For The Week

The weekend is meant to be a time of rest and relaxation, but for many, Sunday brings an overwhelming sense of anxiety about the upcoming workweek. This feeling, commonly known as the "Sunday Scaries," can make it hard to enjoy the last hours of the weekend. If you find yourself dreading Mondays, you're not alone.

The good news is that with the right mindset and habits, you can ease into the week with confidence. Here’s how:

1. Plan Your Week in Advance

One of the biggest causes of Sunday anxiety is uncertainty. Instead of spending Sunday night worrying about what’s ahead, set aside time on Friday or Saturday to map out your upcoming week.

• Make a simple to-do list for Monday so you don’t start the week overwhelmed.
• Use a planner or a digital app to schedule important meetings and deadlines.
• If you have a big project coming up, break it down into smaller, manageable tasks.

By getting organized ahead of time, you can go into Sunday feeling more in control rather than stressed about the unknown.

2. Establish a Relaxing Sunday Routine

Instead of treating Sunday as a countdown to Monday, make it a day of self-care and rejuvenation. Create a relaxing routine that helps you unwind, such as:

• Reading a book: Escape into fiction or learn something new with a non-fiction read.
• Taking a warm bath: Add essential oils or bath salts for extra relaxation.
• Practicing meditation or deep breathing: Just 10 minutes can help ease anxiety.
• Engaging in a hobby you enjoy: Whether it’s painting, gardening, or cooking, doing something you love can shift your focus away from work stress.
• Watching a feel-good movie or show: Avoid anything too intense or stressful to keep your mood light.

The key is to engage in activities that calm your mind and bring you joy so you can end your weekend on a positive note.

3. Get a Head Start on Monday

A little preparation can go a long way in making Mondays less overwhelming.

• Pick out your clothes: Avoid the Monday morning rush by choosing your outfit the night before.
• Meal prep for the week: Cooking ahead can save time and make your weekdays less stressful.
• Tidy up your workspace: A clutter-free desk or home office can make starting the week feel more manageable.
• Set up your Monday morning playlist: Listening to upbeat music can set a positive tone for the start of your week.

When you start Monday feeling prepared, you’re less likely to feel anxious on Sunday night.

4. Limit Work-Related Thoughts

Many people spend Sundays checking work emails or mentally rehearsing tasks, which can increase stress. To set boundaries:

• Designate work-free hours: Commit to unplugging from work emails and messages at least for a portion of the day.
• Use a notebook or app: If work-related thoughts pop into your mind, jot them down and remind yourself you’ll deal with them during work hours.
• Engage in a digital detox: Spend time away from screens to be present with family and friends.

Work will still be there on Monday, so give yourself permission to fully enjoy your Sunday.

5. Make Sunday Fun!

Who says Sundays have to be boring? Plan activities that make you look forward to the day instead of dreading it.

• Go for brunch with friends or family: Enjoying good food and conversation can lift your spirits.
• Have an outdoor adventure: A nature walk, bike ride, or picnic can refresh your mind.
• Plan a game night or movie marathon: Laughter and entertainment can help you end the weekend on a high note.
• Try something new: Take a pottery class, learn a new recipe, or explore a new part of your city.

By filling your Sunday with enjoyable activities, you shift the focus away from Monday worries and create positive memories instead.

6. Prioritize Self-Care and Sleep

Poor sleep can make Monday feel even worse, so set yourself up for success with a good nighttime routine.

• Avoid caffeine and heavy meals late in the evening: These can interfere with sleep quality.
• Unwind before bed: Read, stretch, or listen to calming music instead of scrolling through your phone.
• Stick to a consistent sleep schedule: Maintain a regular sleep routine by going to bed and waking up at the same time every day. This consistency helps keep your body’s internal clock balanced.

When you wake up refreshed, facing Monday will feel much easier.

Read: Self-Care Practices: Nourishing Mind, Body, and Soul

7. Shift Your Mindset About Mondays

If you view Monday as a punishment, it will always feel like one. Instead, reframe it as a fresh start:

• Look forward to something small: Plan a coffee date, wear your favorite outfit, or start your day with a playlist that hypes you up.
• Focus on opportunities, not obstacles: Mondays bring new chances for success, creativity, and progress.
• Remember, everyone feels this way: You’re not alone in feeling the Sunday Scaries—it's normal, but it doesn't have to define your experience.

8. Incorporate Exercise and Movement

Physical activity is a natural stress reliever and can boost your mood for the week ahead.

• Try a Sunday evening yoga session: It’s great for relaxation and clearing the mind.
• Go for a morning or evening walk: Fresh air and movement can help you feel more energized.
• Dance around your house: Turn on your favorite music and let loose—it’s a fun and effective way to shake off anxiety.

Exercise doesn’t have to be intense—even small movements can help alleviate stress and make you feel more in control.

Conclusion

The "Sunday Scaries" are real, but they don’t have to take over your weekends. By planning ahead, embracing relaxation, and making Sundays more enjoyable, you can transform them from a source of dread into a day of self-care and excitement.

Instead of counting down the hours until Monday, try these tips and see how they change your perspective. A little preparation, a little fun, and a little self-care can go a long way in making Sundays—and Mondays—feel much better!