Goodbye, weekend: 5 things to try today when the Sunday Scaries set in 3 months ago

Goodbye, weekend: 5 things to try today when the Sunday Scaries set in

Oh, weekends – how is it possible that Saturdays and Sundays can whizz by in mere seconds, yet Mondays and Tuesdays literally feel like they drag on forever...?

I think we can all agree few things beat that Friday Feeling – you know, that little flutter in your tummy you get around 5PM on a Friday, when the weekend arrives, and you know that a full, glorious 48 hours lies between now and Sunday afternoon – when the weekend starts feeling like it is sadly over once more.


And that brings us to the dreaded Sunday Scaries – that feeling that is wedged somewhere between nostalgia that the weekend has come and gone, and full-blown panic over the fact that tomorrow is Monday, and you are just not ready for either.

I don't know about you, but come Sunday afternoon, I almost immediately start feeling a little anxious and fidgety, and my mind switches over from chilled out weekend mode into frantically trying to assemble to-do lists for the week ahead, remembering everything I have to get done and feeling like I am already drowning, despite the fact that Monday hasn't even arrived yet.

Ah, adulting – who knew it would be this much fun...?

However, a while back, I made a resolution to try to change things around – a sort of a plan to beat the Sunday Scaries and instead, leave the weekend behind feeling relaxed, happy and ready to take on a new week. And after a few little tweaks and trials-and-errors, here are my five-step plan to take back your weekend fun – and reclaim your inner chill:


1. Do some light meal prep

I am never going to manage to be organised enough to be one of those people who do a full meal prep for the week ahead – but all credit to those who can. What I have found helps, though, and definitively eases my stress during the week, is at least preparing a couple of things on a Sunday – and making sure my grocery shopping gets down on the weekend, so I at least have one less thing to rush around doing come Monday.

And so now, on a Sunday afternoon, I usually boil a pot of quinoa or barley or some other grains, and store it in the fridge, as these make the perfect base for a quick salad or can be added to a soup or eaten alongside a main over the next few days.

And then I chop up some vegetables and store them in glass containers in the fridge too, all ready to be added to stir-fries or soups or salads over the week. I do the same with berries, rinse them and keep them all ready to be tossed into smoothies or added to my morning porridge for a nutritional boost during the week.


It might not seem like a lot, but even having these couple of things done and prepared makes me feel like I am more in control of my week even before it starts, and it has definitively lessened my sense of that dreaded Sunday panic.

2. Map out your week and add in fun plans


I think what really used to add to my stress levels Sunday evening, was that feeling like I sort of knew I had a million things on the following week, I just didn't quite know what they were and when they were happening.

Were there meetings I really couldn't miss? Bills that needed to be paid? Did I say yes to helping out at my daughter's school spring fair? And did my colleague mention something about a project deadline...? All these things would float around in my head and making me feel a sense of panic about the week ahead, just because of this feeling of not being organised and not having all the information.

And so now I have started prepping for Monday before I even close my computer on a Friday afternoon. I make sure my inbox is tidy. I write notes that will jog my memory for then I log in again Monday morning. And I leave myself a to-do list too, just for work things, so I can feel like I am starting my work week in a calmer, more organised way.

I also make sure to take a few moments on a Sunday afternoon to sit down and update and fill in my calendar for the week. I have a Google one, but also a physical calendar book that I carry around with me – old school style.

Here I write down anything I need to do and remember, from bills that need to be paid, to dentist appointments, meetings, deadlines, shopping lists and anything and everything in between.


I also make sure to add in my plans to work out, from yoga classes to the mornings where I have time for a morning run. Adding them to the calendar makes it far more likely that I won't drop it just because I am feeling busy.

And lastly, I make sure to add some fun things to look forward to into the calendar, from coffee dates with a friend, to our Friday night pizza at home – again, just being able to glance at my calendar and seeing these, means instead of feeling stress when I look at my week, I can now focus more on the things I look forward to. Sometimes, it really is all about changing your perspective a little.


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3. Turn off your devices

Sometimes when we start feeling a little stressed and overwhelmed, it can be so all too easy to either start trying to manage everything then and there. But guys – there is no reason to start replying to work e-mails on a Sunday just to get ahead for Monday. This will ultimately just leave you feeling more stressed and also both drained and resentful. Sundays are Sundays, and so we need to let Mondays be Mondays.

In our extremely connected and 'always on' world, sometimes the very most important thing you can do is to unplug and deactivate. Our phones are so often the source of – or at least part of – our anxiety, and being able to put it down – and even turn it off – for the weekend – or at least most of the weekend – will change your life.

This becomes even more important on Sunday evening, when what we really should be focusing on, is relaxing and preparing for a good night's sleep ahead of Monday and the start of the new week. The light our phones – and other screens – emit messes with our internal clock and our circadian rhythm, and so you will be doing yourself a favour by avoiding it completely after 5 PM in the evening.

4. Put some music on and clean

Can we all agree that getting up to a messy house and trying to get organised for work is pure hell? If the laundry basket is overflowing and the kitchen sink is piled high, it's so much harder to find the motivation and joy in taking on a new week, and so I have gotten into the habit of doing a cleaning blitz every Sunday afternoon. I do the laundry and put things away, give the bathroom and kitchen a good clean and if I didn't get around to doing it on Friday, change all the sheets on the beds in the house too.

A fresh, clean house really feels like it also gives me a fresh, clean mind – and there is no better way to start the week, in my opinion.

Bonus? I even sleep better when I know the bathroom is clean and the dishes put away. And I cannot stress the difference the makes to my stress levels knowing that these things are taken care of, so I don't have to add them to my already full Monday to-do list.


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Et innlegg delt av Sarah Jacobson (@_thegrandapt)

5. Do a brain dump

I got this tip from a life coach I interviewed once, and it has made such a huge difference to my Sundays – and most evenings, in general.

The reason I used to struggle to sleep before was often that instead of focusing on trying to sleep, my brain was in overdrive trying to remember all the things I knew I needed to remember the next day. Seriously; I would even wake up in the middle of the night sometimes, fretting and stressing over my to-do list for the next day or next few days, and there was this over-hanging sense of panic that I would forget something vital.

However, that life coach told me what I needed to do, was a 'brain dump' – and this, she promised, would make it so much easier to calm down and get to sleep.

By brain dump, she said to literally empty my brain of all the things I was stressing about, and instead put it down on paper. Keep a notebook by your bed, she advised, and then, when you get into bed on a Sunday evening, take a few minutes to literally write a Monday morning note to yourself – of everything your brain keeps telling you that you need to remember.

And then, the idea is that you’ll have a much easier time sleeping and relaxing, knowing those points are written down somewhere for you to easily remember.


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Et innlegg delt av Marianna Hewitt (@marianna_hewitt)