Sunday Scaries? Here’s What a Manager Can Do About It

Ah, the dreaded "Sunday Scaries." That creeping sense of doom that starts around 4 p.m. on Sunday when you realise Monday is looming and so is the pile of to-dos you’ve been trying to ignore all weekend. For managers, the Sunday Scaries often come with an extra layer of anxiety. It’s not just about what’s on your own plate - it’s also about how you’re going to lead and support your team through the week ahead.

As someone who’s spent years as a people manager (and survived my fair share of Sunday Scaries), let me assure you: you’re not alone. More importantly, there are ways to tackle those Sunday jitters head-on and set yourself - and your team - up for success. Here’s what I’ve learned, and what I share in my books Starting Strong: A New Manager’s Guide to Thriving in Leadership – The First 100 Days and Focused Leadership: The Manager’s Path to Simplicity and Success, as well as in my Leadership and Management Growth Academy.

What Are the Sunday Scaries, Anyway?

The Sunday Scaries aren’t just a made-up concept from social media memes. They’re real, and they’re rooted in anxiety about the unknowns of the week ahead. For a manager, this might look like:

• Worrying about difficult conversations or unresolved conflicts on your team
• Feeling overwhelmed by a never-ending task list
• Wondering how you’ll motivate a disengaged team member
• Doubting whether you have what it takes to juggle leadership responsibilities on top of your own workload

The good news? You’re in a position to not only tackle your own Sunday Scaries but also help your team reduce theirs. Let’s talk about how...

Step 1: Get Clear on Your Priorities

One of the main culprits behind the Sunday Scaries is feeling like there’s just too much to do and no clear plan for how to tackle it. The cure? Clarity.

Here’s what I do every Sunday evening - it’s simple, but it works:

1. Brain Dump: Spend 10 minutes writing down everything on your mind. Work tasks, personal errands, things you’re dreading - get it all out.
2. Identify Your Top 3: Circle the three most important things you need to accomplish on Monday. These are the tasks that, if done, will make you feel like you’ve had a productive day.
3. Delegate Strategically: Look at your list and ask yourself: Which of these tasks could someone on my team handle? Delegation is a skill every manager needs to master, and it starts with recognising that you don’t have to do it all.

Pro tip: Share your top priorities with your team on Monday morning. It sets the tone for the week and encourages them to do the same...

Step 2: Overcommunicate (But in a Good Way)

One thing I’ve learned is that ambiguity breeds anxiety - for you and your team. When people don’t know what’s expected of them, they’re more likely to spiral into worry about whether they’re meeting expectations.

Here’s an example from my own career: A few years ago, I had a team member who seemed disengaged. I assumed they just weren’t motivated, but when we finally sat down to chat, it turned out they were overwhelmed because they weren’t sure how to prioritise their work. That’s on me as their manager.

Now, I make a point to:

• Hold regular 1:1s to check in on workload and priorities
• Share updates about team goals and how everyone’s contributions fit into the bigger picture
• Be explicit about what’s urgent and what can wait

When your team knows exactly what’s expected of them, they’re less likely to spend Sunday worrying about the week ahead....

Step 3: Create a Culture of Psychological Safety

Here’s a truth bomb: If your team is feeling the Sunday Scaries, it might be a sign they don’t feel safe at work. (Don’t panic! You can fix this.)

Psychological safety - the belief that it’s okay to take risks, make mistakes, and be honest without fear of blame or punishment - is critical for a healthy team dynamic. As a manager, you set the tone.

• Admit Your Mistakes: Share a time when you dropped the ball or made a wrong call. It shows your team that perfection isn’t expected.
• Celebrate Effort, Not Just Results: When a team member takes a big swing and misses, acknowledge their courage and initiative.
• Ask for Feedback: Regularly ask your team, “What’s one thing I could do to better support you?” Then - this is key - act on what they say.

When people feel safe to speak up, they spend less time worrying about whether they’ll face backlash and more time doing their best work...

Step 4: Set Boundaries (For Yourself and Your Team)

One big reason for the Sunday Scaries is burnout. And burnout happens when we’re constantly plugged into work with no time to recharge.

Here’s where you need to lead by example:

• Respect Your Own Boundaries: Don’t send emails at 10 p.m. on a Sunday. Seriously. If something pops into your head, write it down and save it for Monday morning.
• Encourage Time Off: Remind your team to take their PTO. Better yet, celebrate it when they do: “Enjoy your time away! We’ve got things covered.”
• Normalise Work-Life Balance: Share what you do to unwind. For me, it’s a walk with my dog or diving into a good mystery novel. Letting your team see your human side encourages them to prioritize their own well-being.

Step 5: Invest in Your Growth as a Leader

The truth is, the Sunday Scaries never completely go away when you’re a manager. But they do get easier to manage as you grow in your leadership journey.

If you’re looking for tools and guidance to navigate the challenges of management, my books - Starting Strong: A New Manager’s Guide to Thriving in Leadership – The First 100 Days and Focused Leadership: The Manager’s Path to Simplicity and Success - are packed with practical advice and real-world examples. And if you’re ready to take things a step further, consider joining my 12-month Leadership and Management Growth Academy. It’s a transformative program designed to help you build confidence, clarity, and competence as a leader.

Final Thoughts

The Sunday Scaries might feel overwhelming in the moment, but they’re also a signal that you care - about your work, your team, and your impact as a leader. That’s a good thing. By taking proactive steps to reduce your own anxiety and create a supportive environment for your team, you’re not just managing - you’re leading.

So, the next time the Sunday Scaries come knocking, take a deep breath, grab a notebook, and remember: You’ve got this.