August 5, 2019
Last Updated:
February 18, 2021

How to Avoid the Sunday Scaries

It’s late in the afternoon on Sunday, and you’ve had an incredible weekend with family and friends. But the next morning you have a 10am meeting, a training at noon, and countless deadlines approaching – cue anxiety.

The Sunday Scaries are very real, and we’ve all experienced that sense of reality sink in when thinking about Monday and the week ahead. According to LinkedIn, 80% of professionals experience the Sunday Scaries. Common worries include workload, unfinished tasks from the week prior, and work-life balance.

However, you don’t have to spend your Sundays with feelings of dread. There are ways to make small lifestyle changes and shift your thoughts to help manage this overwhelming feeling and start your week on a more positive note.

Shift your personal tasks.

Many people use Sundays to meal prep, do laundry, tidy up, etc. While it can be helpful to plan for the week, this can also create the feeling that the weekend is over before it actually is. Try switching up your routine a bit and doing these tasks on Friday evening or early Saturday morning – this will help free up your time on Sunday so that you can choose relaxation over tedious chores.

Schedule self-care time.

Taking some time for yourself on Sunday is a great way to relax and unwind as you enter the week ahead. This doesn’t necessarily mean that you need to schedule a massage or manicure every Sunday, though. Reading a book, writing in your journal, going for a walk, and taking an afternoon nap are all forms of self-care. Along with social time, be sure to set some time aside for you!

Try a social media detox.

Scrolling on social media often leads to comparisons. There’s nothing worse than lying on the couch on a Sunday and seeing people on your social media at the beach, hiking, or otherwise enjoying a “perfect” day. The weekend (including Sunday) is for you to spend time enjoying the things that bring you joy. Choose to focus on them rather than compare yourself to what others are doing. If you’re really up for a challenge, put your phone away altogether and avoid the urge to check email!

Stay present.

The Sunday Scaries stem from the anxiety that takes over when thinking about the future. Make an effort to shift your thought process and be more present in the fun and relaxing activities you partake in with loved ones. Take a few minutes on Sunday morning to ground yourself and set an intention to be present throughout the day. Or try a few minutes of meditation – there are many mindfulness apps out there! Simple habits like these can foster a sense of calmness and reduce the anxious thoughts that come with the Sunday Scaries.

Make the most of Monday.

Mondays don’t have to be horrible! In fact, they can be a great way to reset and refresh. Keep the positive weekend vibes going by creating space for things you enjoy. Listen to a motivational playlist on your morning commute, sign up for your favorite workout class, or grab a cup of coffee with a friend. Do something that will help kick off your week on an upbeat note.

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Author Biography
Kimberly Steinkopf
IIN Content Writer
Kimberly holds a bachelor’s in media studies with a concentration in creative writing and journalism from Catholic University in Washington, D.C...
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