Outsmarting the Sunday Scaries

The Sunday Scaries are the anxious feelings that creep in as the weekend ends and the workweek approaches. Recognising and addressing them can help you start your week calm, focused, and energised.

With intentional strategies, you can reduce anticipatory stress and regain control of your mindset.

Identify the Triggers

Understanding what causes your Sunday anxiety is the first step. Is it unfinished tasks, looming deadlines, or worry about the week ahead? Identifying triggers helps you plan effective solutions.

For ways to manage ongoing stress, see our post.

Plan Ahead

Creating a simple plan for Monday can reduce uncertainty and prevent stress from building. Prioritise tasks, set realistic goals, and allow time for breaks.

For strategies to regain focus, see our post.

Incorporate a Mini-Reset

Take a few minutes on Sunday to pause, breathe, or journal about your upcoming week. These small practices reduce anticipatory stress and help you approach Monday with clarity.

For short reset exercises, see our post.

Set Boundaries

Protecting your personal time is essential. Avoid overloading your weekend with work tasks and create space for rest, hobbies, and connection with loved ones.

For mindful reflection techniques, see our post.

Shift Your Mindset

Instead of dreading Monday, focus on opportunities and accomplishments you can achieve. Reframing your thoughts helps reduce anxiety and improves motivation for the week ahead.

For journaling strategies to adjust mindset, see our post.