There’s something oddly universal about that creeping feeling that hits around 5 PM on a Sunday. The weekend’s peace begins to fade, and anxiety about the week ahead takes over. Whether it’s dreading an overwhelming workload, the monotony of routine, or a general sense of unease, the “Sunday Scaries” are real—and you’re not alone in feeling them.
But here’s the good news! You can take back your Sundays. With a few intentional habits and mindset shifts, you can ease into the week with clarity, calm, and even joy.
Plan ahead on Friday, not Sunday
A lot of Sunday anxiety comes from the unknown, unanswered emails, unclear priorities, and a long to-do list looming. One of the best ways to cut off the scaries before they start is to spend 15–30 minutes wrapping up your work week on Friday.
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Review what you’ve accomplished
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Create a simple to-do list for Monday
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Clean up your workspace
This allows Sunday to be a true reset, not a frantic prep day.
Make Sunday about ritual, not chores
Sunday should feel like something to look forward to. Instead of stacking all your errands and cleaning into one day, spread them out during the week or on Saturday. Reserve Sunday for things that make you feel grounded:
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A slow morning with coffee and a book
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Journaling or a gratitude list
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A long walk or gentle stretch
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A skincare routine that feels luxurious
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Cooking a nourishing dinner while listening to music or a podcast
Make Sunday sacred—not stressful.
Set a gentle Sunday evening routine
You don’t need a 10-step routine to feel better—just a few rituals that cue your brain to wind down and shift into a restful state. Try:
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Logging off all screens by 8 PM
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Preparing your clothes, meals, or bag for Monday
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Sipping chamomile tea or taking a warm shower
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Reading fiction (or anything that isn’t self-improvement)
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Going to bed early—without guilt
This isn’t about being productive, it’s about protecting your peace.
Reframe your mindset about Monday
The truth? Mondays aren’t the enemy. They’re a fresh start. Instead of dreading them, give yourself something to look forward to.
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A playlist you only listen to on Monday mornings
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A cute outfit that makes you feel powerful
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A treat like a matcha latte or breakfast from your favorite cafe
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A recurring walk or check-in with a friend or colleague
Give Monday meaning, so Sunday stops feeling like the end of freedom.
Limit doomscrolling and digital drain
Sunday evenings are a dangerous time to scroll endlessly through social media or catch up on all the news. What starts as “just checking” can spiral into comparison, panic, and low energy.
Instead, try:
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A screen-free hour
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A calming playlist or meditation
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Setting app limits or switching your phone to “Do Not Disturb”
Protect your mental space like it’s sacred—because it is.
Practice self-compassion, not perfectionism
A lot of Sunday anxiety comes from pressure – to start the week “perfect,” to always be productive, to never fall behind. But life ebbs and flows.
Sundays aren’t for solving every problem—they’re for softening into the present.
Speak it out, don’t stuff it down
If Sunday anxiety is heavy, talk about it. Call a friend, write it out, or speak to a therapist. Naming your anxiety loosens its grip. You don’t have to carry it alone.
You deserve peace—even on Sundays. Start reclaiming your time, energy and peace.
The Sunday Scaries aren’t a personal failure. They’re a sign that something in your rhythm or mindset needs more care. Start with just one of the tips above. Keep experimenting until you find a Sunday flow that feels like you.
And remember: peace doesn’t come from perfect routines. It comes from intentional choices, small acts of love, and giving yourself permission to slow down.
You can take back your Sundays—and with them, your sense of calm.
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