Home » How to Combat the Sunday Scaries with a Sunday Reset Routine

How to Combat the Sunday Scaries with a Sunday Reset Routine

Do you ever experience feelings of anxiety or stress on Sundays in anticipation of the workweek ahead? You’re not alone – this phenomenon is known as the “Sunday Scaries”. In this article, I’ll discuss the origins of the term and why it’s such a common experience. I’ll also explore the benefits of establishing a Sunday reset routine to combat those Sunday Scaries, and provide practical tips for resetting your mind and body each week.

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Understanding the Sunday Scaries

woman in bed experiencing the sunday scaries

The Sunday Scaries are a common experience for many people, and can manifest as feelings of anxiety, dread, or stress in anticipation of the work week ahead. Here’s what you need to know about this phenomenon:

  • The Sunday Scaries are often caused by the transition from a more relaxed weekend schedule to a more structured (and potentially stressful) work week routine.
  • The Sunday Scaries can also be caused by unresolved issues or unmet goals from the previous week.
  • Common symptoms of the Sunday Scaries include restlessness, trouble sleeping, and a sense of unease or worry.

While it’s natural to experience some anxiety or stress as you prepare for the upcoming week, chronic and severe Sunday Scaries can have a negative impact on your mental health and emotional well-being, as well as your work performance and overall quality of life.

The History of the Sunday Scaries

The term “Sunday Scaries” may be a relatively recent addition to the cultural lexicon, but the phenomenon of feeling anxious or stressed on Sundays in anticipation of the workweek has been around for decades, if not longer.

In fact, the Sunday Scaries are likely a product of our modern, hyper-connected world, where we are expected to be constantly “on” and available for work-related communication and tasks. This was only made worse with the transition to work from home and the blurred boundaries that came with it – see my article on 10 strategies for working from home here.

While previous generations may have experienced a similar sense of Sunday evening dread, the ability to disconnect from work and technology during off-hours likely mitigated these feelings to some extent.

The Importance of Sunday Resets

Sunday resets aren’t just a TikTok trend. Taking time to reset on Sundays is crucial for your mental and emotional well being. Here are some of the benefits of establishing a Sunday self-care routine:

  • A Sunday reset can help you feel more prepared and confident for the week ahead.
  • A Sunday reset can help you establish healthy habits and routines, which can improve your overall well being.
  • A Sunday reset can help you feel more relaxed and refreshed, which can boost your productivity and creativity during the work week.

By establishing a regular Sunday reset routine, you can make the most of your weekend downtime and ensure that you start each week off on the right foot.

How to Reset Your Week on Sunday

Now let’s dive into the practical steps you can take to make the most of your Sundays and reset your week so you’re fully prepared for the week ahead and can combat those Sunday Scaries.

  1. Review Your Goals and Priorities: Spend some time reviewing your goals and priorities for the upcoming week. Write them down. This way you can check them off when you complete them or just have them at the front of your mind.
  2. Plan Your Schedule: Look at your calendar for the upcoming week and block out time for important tasks and appointments. This will help you avoid last-minute scrambling and ensure that you make time for your priorities.
  3. Meal Prep: Take some time on Sunday to plan and prepare meals for the upcoming week. This will save you time and money during the week and help you make healthier choices. I like to write out what meals I’m going to cook each day. Then I can plan out any grocery lists, trips, and when I’m eating leftovers. 
  4. Tidy Up: Spend some time decluttering and tidying up your living space. If your home is clean and organized, it can help you feel more relaxed and focused during the week! 
  5. Practice Self-Care: Take some time to do something that brings you joy and helps you relax. My Sunday self care routine consists of a long bath and a face mask, followed up by a romance novel or some Netflix!

Tips for Sunday Resets

Ready to establish your own Sunday reset routine? Here are some practical tips for relaxing, organizing, and practicing self-care on Sundays:

  1. Practice mindfulness or meditation to calm your mind and reduce stress.
  2. Make a to-do list for the upcoming week to help you feel organized and prepared.
  3. Plan and prepare healthy meals for the week ahead to establish healthy eating habits.
  4. Get some exercise or spend time outdoors to boost your mood and energy.
  5. Take time for yourself to indulge in activities that you enjoy, such as reading, taking a bubble bath, or watching your favorite TV show.

By incorporating these activities into your Sunday routine, you can help alleviate feelings of stress and anxiety, while also setting yourself up for a successful and productive workweek.

What Does Weekly Reset Mean?

A weekly reset is a practice of taking time every week to review your goals, priorities, and schedule for the upcoming week. It involves making a plan for the week ahead, preparing for upcoming tasks and appointments, and taking time to care for yourself.

By regularly resetting your week, you can increase your productivity, reduce stress and anxiety, and ensure that you are making time for the things that matter most to you. 

Combatting the Sunday Scaries — More Weekly Reset Strategies

Establishing a Sunday reset routine is just the first step in prepping for a healthy and productive work week. Here are some additional tips for resetting and preparing for the week ahead:

  1. Reflect on the Past Week:
    1. Take some time to reflect on the past week and what you accomplished. 
    2. Celebrate your successes and identify areas for improvement.
  2. Identify Your “Must-Do” Tasks:
    1. Make a list of the most important tasks you need to accomplish during the upcoming week.
    2. These tasks should be prioritized over everything else.
  3. Set Realistic Goals:
    1. Be sure to set realistic goals for the upcoming week. 
    2. Don’t overcommit yourself or set yourself up for failure. Instead, aim for progress, not perfection.
  4. Plan for Self-Care:
    1. Make sure to schedule time for self-care activities during the week, such as exercise, meditation, or time with friends and family.
    2. Pro-Tip – put these into your planner. It’ll make it more likely to happen!
  5. Review Your Schedule Regularly:
    1. Review your planner regularly throughout the week to ensure you are staying on track with your goals and priorities. 
    2. Make adjustments as needed to stay focused and productive.
  6. Keep Learning:
    1. Take time each week to learn something new or read something that inspires you.

Remember, a weekly reset is a powerful tool for staying organized and motivated, but it doesn’t have to be a one-size-fits-all approach. Find what works best for you and make it a consistent part of your routine. With time and practice, you’ll find that a weekly reset can help you achieve your goals and live a more fulfilling life.


Sundays can be a source of anxiety and stress, but by establishing a Sunday reset routine, you can combat the Sunday Scaries and turn them into a day of rest and preparation for the week ahead. By taking time to review your goals and priorities, plan your schedule, and practice self-care, you can set yourself up for success in the week ahead! Plus, you’ll  reduce stress and anxiety in your daily life.

Remember, a Sunday reset routine doesn’t have to be complicated or time-consuming. Start small and find what works best for you! Just remember, you’ve got this!


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