How to Tackle the Sunday Scaries
It starts creeping in around late afternoon: that familiar churn in your stomach, the nagging sense of unfinished tasks, and the thought of Monday looming large. The ‘Sunday Scaries’ are real, and you’re not alone—recent studies from The Guardian, Sky News, and YuLife suggest that up to 80% of people experience heightened anxiety on Sunday evenings.
But it doesn’t have to set the tone for your week. With a few simple mindset shifts and practical rituals, you can reclaim your Sundays and head into Monday feeling calmer, more prepared, and even optimistic.
1. Reframe Sunday as Your Day
Instead of treating Sunday as the final tick of the weekend clock, reframe it as a chance to reset. Block out part of the day for things that genuinely make you happy: brunch with a friend, a walk in the park, or curling up with a book. By prioritising enjoyment rather than dread, you teach your brain to associate Sundays with something positive. Even one or two hours of intentional downtime can change how you feel by evening.
2. Do a Gentle Reset
If your scaries stem from feeling out of control—laundry piling up, emails unanswered, a messy kitchen—try a “mini reset.” Spend 30–45 minutes tidying, meal-prepping, or making a to-do list for Monday. Keep it light and manageable, not an all-day overhaul. Think of it as laying the foundation for an easier week, so Monday feels less like a cliff-edge and more like a steady step.
3. Write It Out
Often, the Sunday Scaries come from your mind spinning with everything you think you need to do. Grab a notebook and brain-dump your thoughts. Then highlight just three priorities for Monday. This shifts your focus from vague, overwhelming anxiety to a clear, realistic plan. Bonus: crossing off even one of those items on Monday will feel like a win.
4. Unplug (Even Just a Little)
Endless scrolling on Sunday evenings can heighten anxiety, especially if you’re comparing your weekend to curated Instagram feeds. Try putting your phone away for an hour or two before bed. Replace the scroll with something soothing—reading, journaling, or a warm bath. Think of it as closing the mental tabs that social media keeps open.
5. Build a Sunday Night Ritual
Rituals give structure and signal safety to your brain. That might be lighting a candle, brewing herbal tea, doing ten minutes of yoga, or setting out your clothes for Monday. Small, repeatable habits tell your nervous system: “We’re safe. We’re winding down.” Over time, this ritual can become a comforting anchor instead of a trigger for dread.
6. Sleep Smarter
Poor sleep makes everything feel worse. Resist the urge to stay up late cramming in just a bit more weekend. Instead, aim for a consistent bedtime and create a wind-down routine that cues your body for rest—dim the lights, avoid caffeine after 3pm, and keep screens out of the bedroom if you can. A solid night’s sleep is one of the best defences against the Monday blues.
Final Thought
The Sunday Scaries are a signal, not a sentence. They remind us to slow down, prepare gently, and take care of our future selves. With a little planning and a commitment to joy, Sunday can become a day you look forward to rather than fear.
