Happy Friday guys!
It’s Kendall here, back again with another post in our “Am I Doing This Right?!” series — today is all about Sunday routines—a perfect topic going into the weekend. 😉
Don’t worry, this is not an exhaustive list of ALL the things you should do on a Sunday — 10 loads of laundry, workout, meal prep, read a full book, clean your baseboards, do all the face masks and get a manicure.
I feel like EVERYWHERE you look on social media is about Sunday routines––but how do you establish one that’s actually ATTAINABLE? I’m sharing some tips and tricks I’ve learned over the years to curb the “Sunday Scaries.”
If you’re one of the few people out there that has never experienced the Sunday Scaries, I think I speak for the rest of the world when I say we envy you! The Sunday Scaries are hard to define and easy to feel — you just know it when you feel it! They can wash over you as soon as your feet hit the floor Sunday morning or they can slowly seep in throughout the day. Eventually, your carefree and relaxed weekend vibes are overrun with feelings of dread, stress or anxiety about the week ahead.
Everyone says you should prep for your week on Sunday — but what does that really mean? While Sunday is still HALF of your limited weekend time, sometimes it gets a bad rap for being a “catch up” day or the only time we have to do absolutely everything that needs to get done. This expectation can make Sundays less enjoyable and set you up for failure.
Because every weekend can look so different — some are relaxing, others are filled with fun obligations and others consist of errands and cleaning, a comprehensive weekly Sunday routine is difficult to achieve. And frankly, can stress you out even more! No one has the time (or desire) to check off the thousand and one things on their to do list in one day. No matter the type of weekend you’ve had or what level of hecticness you’re currently experiencing, employing a simple Sunday routine can help you get into a positive and organized mind space.
Your Monday mindset really does set the tone for the rest of your week. Creating a short and easy routine that will make “Monday you” much happier is the easiest may to stay motivated to employ a Sunday routine each week. Here are 8 things I do each Sunday (which can be done in 20 minutes or less at any point throughout the day!!) to eliminate Sunday Scaries and prep for a new week while *still* enjoying my weekend.
Okay so this technically isn’t an action, but it’s so important! Raise your hand if you’ve fallen into the habit of working on Sundays! 🙋 I definitely used to be guilty of this. When I worked in PR and spent my weekends working, I would tell myself I’m just “catching up” and that work would calm down soon. Well, it never did and it never will. Instead, I’d show up Monday morning exhausted and just as overwhelmed if I hadn’t spent hours in my inbox over the weekend. There’s always more to work to do. Lesson learned: keep your Sundays sacred and do the things you need to do to recharge for the week ahead — even if that’s absolutely nothing!
Reflect on last week
Before launching into a new week, I quickly reflect on the week prior. Sometimes, we’re so eager to clock out on Friday afternoons that we don’t take the time to think about all of the things we accomplished that week. Celebrate the wins and take note of areas you want to improve on. Also, take a peek at your finances to stay up-to-date on where you’re at after weekend spending and make a mental note of what your weekly budget should be.
Do a brain dump
Next, I quickly write down or make a note on my phone of anything and everything that’s running through my head. From calling a friend back, to outstanding errands and work reminders, seeing everything together eases my mind and makes it easier to hit the ground running on Monday. (Jess is a HUGE fan of Steph Crowder’s 15 Minute Planner Method to help with organizing your “brain dump” on Sunday, so definitely check that out if you haven’t yet and think you can benefit from a more structured approach!)
Glance at your week
While I have my list out, I glance at my calendar to see what’s on tap for the week. There’s nothing worse than forgetting about a Monday morning meeting or a post-work event and feeling rushed or unprepared.
Create three goals
After looking at your calendar and to-do list, create three overarching goals for the week. From “just get through the marketing presentation” to “make it to Zumba at least three times” or “go to bed before 11 every night,” prioritizing your week makes your brain dump list attainable and still allows for flexibility as your week unfolds.
Try planning for JUST Monday
If you’re like me and trying to get organized for the WHOLE week on Sunday just makes you give up altogether, just try getting organized for ONE day only–Monday! It doesn’t take very long, but you’ll feel SO much better come Monday morning and you won’t feel the same feeling of dread around “planning your week.” 😂
Start by cleaning your work bag and clear out anything you’ve collected over the week that can be thrown out. Once you have a clean slate, select and set out everything you need for Monday without worrying about the rest of the week.
If you’re short on time, simply pick out your outfit, pack your gym clothes, make your lunch or decide where you’re going to pick it up, set out your vitamins, etc. Putting in a little work the night before always makes Monday mornings smoother!
Not a big meal prepper? Even just making a larger portion of Sunday dinner and saving some for lunch can be a lifesaver later in the week. (Check out Jess’ Trader Joe’s Hacks eBook for super easy and delicious meal inspo!)
Schedule something to look forward to
This is my favorite tip. I’ve been doing this for years and it never fails! Plan something to look forward to. I usually schedule mine on Mondays to ease into the week, but pick whatever day works for you! Mine is never anything fancy — I’ll grab a croissant on the way to work or schedule a post-work yoga class. Anything that I can look forward to makes for a happier Sunday!
Stretch before bed
Before getting into bed on Sunday (or even while lying in bed), I spend a few minutes stretching. The physical release relieves muscle tension and creates emotional mindfulness, which can promote better sleep. (Here are 9 stretches you can do from your bed!) Stretching is an easy way to relax and reset before launching into a new week!