“Sunday Funday” my ass.
Pardon my language, but have you ever tried to have fun on a Sunday? Don’t get me wrong, a grand finale to the weekend is possible. You can sleep in, plan an elaborate brunch, and take time to recharge from the week — all of which sound lovely — but no matter how much fun I have during the day, Sunday night is always filled with a horribly familiar, gnawing sense of dread.
These Sunday-specific anxieties are common. So common in fact that they have a name: Sunday Scaries.
Being away from work and unwinding on Friday night and Saturday feels great, but Sunday Scaries creep up when you remember that Monday is just around the corner. The mental anticipation of returning to work can leave you feeling trapped in the hell zone with no way out. And each weekend you’re forced to strap in and ride that same emotional roller coaster.
Regular Sunday Scaries are a challenge, but work week anxieties can be even stronger during the pandemic or post-holiday breaks and long weekends. If there’s one thing we know it’s that Mondays will always come around again, but if you actively take steps to clear your mind and de-stress come Sunday, you can make your transition from weekend to weekday slightly less painful.
If you’re in need of some tips to help ease the Sunday Scaries, here are seven solid suggestions.
1. Make Sunday a self-care day
We can all agree that Sundays — particularly the second half of Sundays — suck. Monday is looming, and you know that in mere hours you’ll be back to the old grind. So why not spend the day pampering and investing in yourself?
Make it your mission to spend Sundays engaging in acts of self-care and self-love. Be kind to yourself and do things that bring you joy. Take a bath to refresh your body and help clear your mind, drink your favorite tea, or try cooking one new recipe to keep your routine fresh and exciting.
Read a new book, watch a new television show or movie, catch up on podcasts and new music, or reach for your favorite comforting form of entertainment. Distract yourself with things that you love so that when Sunday comes to an end you’ll feel recharged and emotionally fulfilled.
2. Get moving
Sunday is typically seen as the day of rest, but another good way to spend it is by getting active.
Carve out time to exercise, go on a hike, take a walk around the block, or play a sport. Not only is exercise good for your body, but it can help distract your mind from racing Sunday Scary thoughts and physically tire you out, which might falling asleep easier come Sunday night.
You don’t have to engage in a hardcore workout every Sunday, but even committing to 30 minutes of movement is a step in the right direction.
3. Check in with yourself
It’s easy to get stuck in your own head on Sundays, so be sure to check in with yourself at some point during the day and take stock of your emotions.
Try to pinpoint what exactly is filling you with dread so the issue is easier to address. If a typical case of Sunday Scaries is troubling you, you might find that journaling, yoga, pilates, meditating, and other gratitude and mindfulness activities can be helpful in seeking introspection and inner peace.
Here are 13 great apps for learning about mindfulness to check out, along with tips on how to practice gratitude in 2021.
4. Plan, plan, plan
You might feel like planning, making to-do-lists, and thinking about the future will add to your stress, but being proactive about the week to come on Friday and Sunday has the potential to put you at ease come Monday.
You can get a jumpstart on fighting your Sunday Scaries on Friday night by taking some time to plan your weekend and the coming week. Before the clock strikes 5:00 p.m. on Friday be sure to write down what you hope to accomplish over the weekend, and if possible, jot down your priorities for next week.
Then, revisit the plans you made on Sunday to see what you’ve accomplished and what still needs to be done. Looking ahead can help you manage your time wisely and put your week into perspective so when Monday morning arrives you’ll be ahead of the game with a plan.
Aside from plotting out and managing your workload and schedule on Sunday night, you can also prep for the next day in other ways. Whether it’s picking your outfit in advance, deciding on weekly dinners, or tidying up your workspace, any way you can make your Monday easier and more stress-free on Sunday will pay off.
5. Unplug and try to get some quality sleep
You’ve absolutely heard this advice before, but it’s so hard to follow we feel the need to stress it again: Log the hell off.
Who needs social media on a Sunday night? Blue light from your screens before bed isn’t ideal, so take some time apart from your devices before your Sunday snooze. Read a physical book instead, establish a Sunday night self-care routine, or try some sleep meditations before bed.
You might also consider going to bed earlier than usual on Sunday night. This way you can get more sleep before your new work week starts or you can set your alarm and wake up early on Monday morning to take some additional time to unwind and prep for the week.
6. Seek out support
You don’t have to deal with the Sunday Scaries alone. Use your Sunday to check in with loved ones who make you laugh and help comfort you in stressful times. Talk about your feelings, or don’t! Sometimes it’s just nice to engage in some good conversation and shift your mental focus for a bit.
If you find that talking about your thoughts, emotions, and Sunday-related fears does help, though, it might be worth seeking out professional therapy sessions and learning more healthy, productive ways to manage your anxiety. Here are several therapy app options for your consideration.
7. Give yourself something to look forward to on Monday
Sundays are going to come around whether we like them or not, but the idea of Monday approaching might be a little less scary if you have something positive to look forward to.
A little extra Monday motivation might be just the thing to ease your worries, so try planning one fun, special activity to help you kick off the week right. Get your favorite coffee order on Monday, enjoy a decadent desert after dinner, make a cocktail after work, or make Monday night movie night or bath night. Anything that makes Mondays suck less should make Sundays less scary, right?
We know the Sunday Scaries can be hard to deal with, but just know you’re not alone.