Pave the Way on Friday
Psychologist Maria-Teresa Daher-Cusack emphasizes the importance of utilizing Friday as a planning day. She dedicates time on the last working day to wrap up tasks and create a clear to-do list for the following Monday. “By doing this, I can anticipate what lies ahead in the new week, allowing my Sunday to be free from the anxiety of the unknown,” she explains. During work hours, she focuses intently on her responsibilities, which enables her to set firm boundaries during the weekend. “This allows me to truly unwind and recharge, preparing me for the week ahead without the distraction of work-related emails or messages.”
Get Outside Early
To combat the “pit in the stomach feeling” that often accompanies Sundays, Dr. Naheed Ali has established a morning ritual that includes fresh air and physical activity. He asserts that even a brief 20-minute session outdoors helps to regulate his circadian rhythm, which can become disrupted over the weekend. “This simple act sets a positive tone for the day and increases the likelihood of restful sleep that night,” he shares.
Create Space to Unplug
A crucial aspect of Daher-Cusack’s Sunday routine involves disconnecting from technology. “Given that my daily activities revolve around screens, taking time away from them allows for a much-needed reset,” she notes. She consciously limits her screen time on weekends to avoid “doom scrolling” and the mental fatigue that often accompanies it.
Learn to Rebrand Sunday Evenings
According to Daher-Cusack, the anticipation of a busy week can be daunting, making it essential to transform Sundays into a time of relaxation and fulfillment. She engages in activities that occupy her mind, such as taking leisurely walks or saving an enjoyable film for the evening. The key, as noted by expert Victoria McLean, is to stop viewing Sunday as merely a prelude to Monday and to actively seek ways to enjoy it. Whether it’s dining out or indulging in a captivating book, she advocates for giving oneself “permission to relax” and emphasizes the importance of protecting weekend downtime by avoiding work emails on Sundays.
Give Yourself the Best Chance of Sleep
Sleep plays a vital role in maintaining overall mental health, yet nearly one in five people in the UK struggle to get adequate rest. Daher-Cusack prioritizes getting seven to eight hours of sleep on Sunday nights, stating, “A good night’s sleep before the workweek begins is crucial for my well-being.” Sleep expert Mark Tremlett agrees, asserting that quality sleep is key to overcoming the Sunday scaries. He recommends eliminating caffeine at least eight hours before bedtime, decreasing alcohol consumption, and avoiding large meals close to bedtime. Dr. Ali also avoids caffeine in the afternoon, noting that “many people are unaware of how long caffeine can linger in the system. A cup of coffee at 4 PM can still impact your mind at midnight.” For those who find themselves waking in the early hours, Dr. Ali suggests short breathwork sessions to calm the nervous system and slow the heart rate. A practical technique he recommends is the 4-7-8 breathing method: inhale for four counts, hold for seven, and exhale for eight.
Structure Your Week Carefully
Dr. Ali makes a conscious effort to ensure that his Mondays aren’t overloaded with high-pressure tasks. “I prefer to ease into the week with engaging but manageable responsibilities,” he explains. Happiness expert Chloe Markham advocates for designing a Monday that inspires you to wake up with enthusiasm. “Even a small change can shift the energy significantly,” she states. For her, beginning the week with creative projects, exercise, or dedicated focus time can make all the difference. Career consultant Victoria McLean echoes this sentiment, noting, “I tailor my Mondays to suit my needs rather than letting them overwhelm me. The first hour of the day sets the tone for everything that follows.” McLean starts her week with a refreshing walk, a workout, or a few quiet moments with her coffee, ensuring she takes time for herself before diving into her emails. “I make it a point not to let Monday feel isolating,” she adds, often scheduling conversations with friends or colleagues to foster connection.
Find the Fun Every Day
Markham encourages individuals to sprinkle enjoyable moments throughout the week instead of cramming them all into the weekend. “When we confine our joyful activities to the weekend, it only heightens the Sunday blues,” she remarks. During her lunch breaks, she opts for coffee dates, indulges in spontaneous dance sessions in the kitchen, or immerses herself in a good book—anything that evokes a sense of joy. Daher-Cusack finds satisfaction in journaling, as it helps her articulate her worries and prepare her mental state for the upcoming workday.
But Sometimes You Need to Listen
“If the Sunday scaries persist, it’s essential to heed what they might be signaling,” advises McLean. “These feelings could be indicative of something deeper—perhaps it’s the job, the workplace culture, or even the career path itself. No one should have to spend half their weekend bracing for the workweek ahead.”
