Banish the Sunday Night Blues Forever : How to Stop Dreading the Working Week

It’s Sunday again, it feels like Friday was just moments ago. The weekends rush in so quickly. But how do you feel about it?

Do you find yourself suffering from ‘The Sunday Night Blues’ or the ‘Sunday Scaries?’

It’s a very real phenomenon that affects so many of us. Sometimes it gets even worse and it creeps into Saturday and can ruin your entire weekend.

Do you find yourself counting the hours down to Friday as soon as Monday morning comes around?

Or counting down the days to your next holiday?

This dread of the impending work week can really put a dampener on your down time and not allow you the benefits of the time set aside for recuperation but there are steps you can take to overcome it. You might even find a way to actually look forward to Monday mornings with these tips.

Disconnect From Work Over the Weekend

One major culprit of the Sunday night blues is failing to fully disconnect from work over the weekend. It’s important to be disciplined here, make a real effort to avoid checking emails, Teams Messages or doing any work-related tasks when you're supposed to be off the clock. Even if your colleagues choose to spend their weekends working, rest assured all emails and messages will still be there ready for you on Monday only this time you'll be coming to them feeling refreshed rather than burnt out. Give yourself that mental break.

Do Something You Enjoy on Sundays

Rather than moping around dreading Monday, plan an activity you genuinely enjoy an a Sunday - whether it's a hobby, sport, seeing friends and family or something else. Having something to look forward to will make the weekend feel longer, more rejuvenating and you’ll have something more interesting to talk about with your colleagues when you return to work.

Acknowledge your Worries

If you are dreading Monday coming around because there is something worrying you, then acknowledge it so you can move on. Take note of whatever it is that is causing you tension or concern. Writing your thoughts down about it helps create awareness, will help you understand it better and helps regulates your emotions. Rather than trying to supress these thoughts, get it out of your system, acknowledge it and know you will be able to address it.

Reflect on the Successes of the Previous Week

It’s often easy to overlook what went well during the working week and focus our attentions on all the things that didn’t go to plan. By taking the time to consider the wins and celebrate these increases our levels of happiness and trains our brains to notice the positive things rather than always dwelling on what could have gone better.

Find Something to Look Forward to at Work

If we try really hard we will always have something to look forward to in work. It could be moving forward with a project or getting an important item off the to-do list but it could also be something as simple as meeting with your favourite colleague for a coffee or sending some positive feedback on a job well done that acknowledges good work and makes your colleague feel great. Find something that you know you will enjoy and allow yourself to look forward to it.

Find Something to Look Forward to Outside Work

Remember even when you work Monday to Friday, there is downtime at the end of the working day. Find something to look forward to after the working day is done. It could be socialising with friends, family or colleagues, exercising or enjoying a complete switch off at the cinema or indulging in a good book. Having something to look forward to after the working day provides the opportunity to recharge those batteries during the working week rather than just the weekends.

Evaluate If a Career Change Is Needed

If you constantly feel miserable and anxious about returning to work, and find it hard to get excited about any aspects of it then that’s ok. It may be time to explore a career transition through upskilling, finding a new job, or getting stuck into a new development opportunity. Don’t be afraid to explore those options, take time to consider what would make the difference for you and how best to explore taking that forward.

The Sunday blues don't have to be permanent or inevitable. With some proactive steps and mindset shifts, you can overcome that weekend workplace worry. Don't settle for chronic Sunday sadness - you deserve to feel fulfilled by your career and genuinely excited for each new work week.