How to Get Rid of the Sunday Scaries

Swallow the Friday Afternoon Frog 🐸

We’re all human, which means we're all tempted to slack off a bit once Friday at 3pm rolls around (okay, sometimes it’s more like Friday at 11am). If you are anything like me, you might be known to occasionally say “that sounds like a problem for Monday Emily” — but there’s nothing worse than showing up to your desk the following week, pre-caffeination, and instantly regretting putting off the tasks that you could have easily gotten done the week before. Instead of starting off the week in the hole, do your future groggy-Monday-morning-self a favor and swallow that Friday afternoon frog!

Find the one thing on your to-do list that you are dreading the most, and simply get it over with before the weekend starts. Chances are, it won’t take as long or be as painful as you think. Your Sunday night self will thank you, and after a few weeks, it’s sure to become an easy habit to keep up with. Having a few extra minutes for yourself to ease into things on a Monday morning is a great way to avoid burnout and not dread the start of a new week.

Set Realistic Goals for the Week Ahead 📋

As Sunday rolls around, you might be thinking about the hundred things you need to get done come Monday. But don’t look at your to-do list with expectations of getting all of it done, right out of the gate. In fact, thinking about your entire to-do list as a one whole entity is a recipe for Sunday Scaries disaster.

Instead, try to set realistic goals (or better yet, set a few mini goals) that you are more likely to accomplish in smaller chunks. Making small progress on bigger tasks is the best way to snowball your momentum which you can carry without throughout the entire week.

Breaking down your to-do list into smaller, manageable tasks can help reduce overwhelm and make the workload seem more attainable. It not only helps you stay focused on the task at hand but also gives you a sense of accomplishment as you complete each item.

By setting mini-goals, you're more likely to make steady progress towards your bigger, long-term goals, which can help reduce the pressure and anxiety that comes with a never-ending to-do list.

Remember, progress is progress no matter how small, so don't underestimate the power of taking small steps.

Don’t Wait Until Sunday Night to Tackle Your Personal Admin

If you find yourself with a few free minutes on Friday evening or Saturday morning, tackle your personal admin early — you know, those little tasks and pesky tasks that weight heavy on our brain. Just think how relieving it will be come Sunday afternoon when your life already feels in order! Plus, organizing your upcoming week a day or two early leaves Sunday for running that quick errand you forgot about, rather than trying to crunch it all in at the eleventh hour — or better yet, actually spending a few hours enjoying your weekend!

Maybe even consider making this a part of your Friday afternoon routine — before you close up shop for the week, take 10 or 15 minutes to organize everything for next week. You’re bound to have a bit more momentum on a Friday afternoon and your Sunday night self will thank you later. If this sounds like a good plan, check out these printable weekly planners which are perfect for organizing everything you need to get done, day by day.

You’ve Heard it Before: But Seriously, Take a Break

Sometimes it’s unavoidable, but a weekend without any actual downtime can be the first domino to topple over towards burnout. Maybe you won’t notice it right away, but with too many jam-packed weekends in a row, you’re bound to hit a wall of exhaustion.

That's why you should make sure to carve out some personal time to relax, even if that means turning down invitations to social events or family gatherings — remember, you can’t always do it all.

By making “me time” a non-negotiable part of your weekend routine (and I mean every weekend!) you’ll be able to better balance your personal down time with your weekend obligations. The secret is to be consistent, even if you can only find 15 minutes for yourself on an especially busy weekend. Your mental health is so important, and the foundation of everything else you do in life — and taking down time to recuperate and rest is a big part of keeping your brain happy!

Positivity is Everything ☀️

Negativity and complaining are both contagious habits, which is why it’s so important to practice positivity and gratitude as soon as you start to feel stressed about things. Be reframing the week ahead as an opportunity to accomplish new goals, your Sunday evening is bound to be much more enjoyable.

It might feel a bit forced or artificial at first, but by recognizing all of the things you are looking forward to during the week ahead, you are bound to squash those nagging Sunday Scary feelings. Or better yet, try writing them down with these gratitude journal prompts!

Remember, there’s a past version of you that would be super proud of where you are in life today. It's important to give yourself credit for your hard work and to acknowledge the progress you've already made, even if you're still not exactly where you want to be.

By focusing on your strengths and accomplishments, you'll boost your confidence and feel more capable of tackling the challenges that lie ahead. So, instead of dreading the upcoming week, try to approach it with a sense of gratitude and pride for all that you've accomplished.

By prioritizing self-care, staying active, setting realistic goals, practicing gratitude, connecting with others, and getting enough rest, you can get rid of the Sunday Scaries once and for all, and start the week off on a positive and motivated note. That might sound like a handful, but even just choosing one or two of those tips each week is sure to help.

So take a deep breath, plan to ease into the week slowly, and let's enjoy our Sunday evenings once and for all.