How to Beat the Sunday Scaries and Start Your Week Strong

Do the Sunday Scaries ruin your weekend? You know that feeling—the anxiety that creeps in on Sunday afternoon as you start thinking about all the things you need to tackle on Monday. I was chatting with a buddy recently, and we both realized it feels like Sunday has become the new Monday, at least emotionally. We get to Friday night and Saturday to enjoy ourselves, but by Sunday, our minds start spinning with all the tasks, emails, and meetings waiting for us. Sound familiar?

Here’s the thing: when we start stressing about Monday on Sunday, our body's stress response kicks in as if we're dealing with a real threat. It’s like our brains can’t tell the difference between a looming work deadline and an actual danger. This constant worry ruins our Sundays, and let’s be real—Monday’s already tough enough without giving it a head start.

But it doesn’t have to be this way. Want some tips on how to make your Sundays relaxing again? Here are three simple strategies to help you beat the Sunday Scaries and start your week on a high note.

1. Plan Your Week on Friday Afternoon

We all know that Friday afternoons aren’t exactly peak productivity hours. Instead of just coasting through those last few hours before the weekend, use the time to plan out your entire week. Block out when you’ll make calls, do follow-ups, ask for referrals, and tackle those emails. Try to organize your tasks to the best of your ability. If your job involves a lot of unpredictability, like handling inbound calls, at least try to plan out your Monday.

By doing this, you take control of your upcoming week and reduce the anxiety that often comes with uncertainty. You’ll start Monday with a clear game plan, which can make the whole week feel more manageable.

2. Go to Bed an Hour Earlier

I know, I know—this one isn’t always easy. But trust me, starting the week off exhausted is a recipe for disaster. If you usually go to bed at 11 PM, try hitting the hay by 10 PM. If you’re like me, juggling a baby and trying to get to bed by 9 PM, aim for 8 PM. Be that “old person” who goes to bed early. East Coast football fans, record Sunday Night Football and catch up later—your fantasy team isn’t scoring any more points whether you’re awake or asleep!

Getting a good night’s sleep is crucial for managing stress and keeping your energy levels up. An extra hour of rest can make a world of difference in how you feel on Monday morning.

3. Be Present

One of the biggest reasons we get anxious about Mondays on Sundays is because we're not living in the present moment. As Eckhart Tolle says in The Power of Now, when we spend too much time dwelling on the past, it often manifests as regret. When we’re constantly thinking about the future, it typically takes the form of fear.

So, practice being present. Take a deep breath and focus on enjoying your Sunday. Whether it’s spending time with family, going for a walk, or just relaxing with a good book, be fully present in the moment. Recharge and enjoy your time off—you’ll thank yourself later when the start of your week doesn’t suck.

Stop letting the Sunday Scaries ruin your weekend. Take control by planning your week in advance, getting enough sleep, and staying present. These small changes can make a big difference in how you feel and help you start your week with a clear head and positive attitude.

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