The Power of Ten - 10 ways to reduce your Sunday dread

Here are ten recommendations to help you avoid the Sunday night dread:

1. Plan for a relaxing Sunday: Use Sundays to recharge and engage in activities you enjoy. Schedule time for self-care, hobbies, spending time with loved ones, or pursuing activities that help you unwind and rejuvenate.

2. Reflect on your achievements: Take a few moments on Sunday evening to reflect on your accomplishments from the past week. Celebrate your successes, big or small, and acknowledge the progress you've made. This positive mindset can help alleviate any anxiety or dread.

3. Prepare for the week ahead: Use Sunday evenings to plan and prepare for the upcoming week. Create a to-do list, organize your workspace, and set goals for the week. This proactive approach can provide a sense of control and preparedness.

4. Break tasks into manageable steps: If you have a big project or task looming ahead, break it down into smaller, actionable steps. By dividing it into manageable chunks, you'll feel less overwhelmed and can tackle each step more effectively.

5. Prioritize self-care: Take care of your physical and mental well-being throughout the week, not just on Sundays. Engage in regular exercise, eat nutritious meals, get enough sleep, and practice relaxation techniques such as meditation or deep breathing. Prioritizing self-care can enhance your overall mood and resilience.

6. Create a positive work environment: Design your workspace to be inviting and inspiring. Add personal touches, organize your desk, and surround yourself with things that motivate you. A pleasant work environment can help alleviate any negative associations with work.

7. Plan enjoyable activities for Monday evening: Instead of dreading Monday, plan something enjoyable for Monday evening. It could be meeting up with friends, pursuing a hobby, or watching a favourite TV show. Having something to look forward to can shift your mindset and make Monday feel less daunting.

8. Practice time management: Develop effective time management skills to ensure you make the most of your workweek. Prioritize tasks, set realistic deadlines, and avoid procrastination. By managing your time well, you'll reduce stress and increase productivity.

9. Cultivate a positive mindset: Practice gratitude and positive affirmations to shift your perspective. Focus on the aspects of your work that you enjoy or find fulfilling. Adopting a positive mindset can help counteract any negative emotions associated with Sundays or work.

10. Seek support: If Sunday night dread persists despite your efforts, consider talking to a trusted friend, family member, or therapist. They can provide guidance, support, and strategies to help you manage stress and anxiety related to work.

Remember, it's normal to experience some mild apprehension about the upcoming week, but by implementing these recommendations, you can minimize the Sunday night dread and create a more positive and balanced mindset.

Note about the author: Andrew Hulbert is a multi-award winning entrepreneur, non-exec director, speaker, author, platelet donor and philanthropist. The ‘Power of Ten’ summarises Andrew’s learnings across the last decade and looks to share some of the valuable mistakes, lessons and learnings during that time. For a succinct summary of Andrew’s career you can visit: https://www.iwfmawards.org/previous-winners/winner-outstanding-contribution-to-workplace-and-facilities-management-2022/ . If you’d like to start a conversation, please direct message on LinkedIn.