It’s common to feel a bit of dread as the weekend draws to a close, and many people experience what’s known as the "Sunday Scaries." While it's not a scientific term, there’s science behind the feeling of anxiety and frustration that often creeps in as Sunday evening approaches.
If you’re one of those people, it’s time to reclaim your Sundays and approach Monday with a more positive mindset. Here are some strategies to help you overcome the Sunday Scaries and make the most of your weekend.
1. Move weekly planning to another day
For many people, Sunday is spent running errands, cleaning and preparing for the week ahead. This can leave little room for rest and relaxation.
While it’s understandable that some chores are unavoidable, shifting larger tasks to another day of the week can help reduce stress. Rena Szabo, PsyD, with Banner MD Anderson Cancer Center, recommended planning only one time-limited task on Sundays. Use the rest of the day to unwind and recharge.
2. Make meal prep a family activity
Meal planning can make your week easier, and it’s even better when it’s a team effort.
“Whether you’re prepping meals for work or school lunches, meal planning can help you stick to your health and wellness goals,” said Nicole Hahn, dietitian with Banner – University Medicine. Here are a few tips to ease mealtime stress:
- Involve the family: Get everyone together to create a shopping list. Many grocery stores, like Walmart, offer free grocery pick-up, saving you time.
- Don’t reserve meal prep for Sunday: If Sunday doesn’t work for your schedule, pick another day.
- Prep ingredients ahead of time: Chop vegetables, marinate proteins, or pre-cook grains. Place ingredients in containers so you have healthy options on hand.
- Store dinner ingredients: Prepare meals in advance by storing ingredients in the fridge or freezer, so they’re ready to cook on busy weeknights.
“As long as you’re prepared, you’re less likely to grab fast food on the go,” Hahn said. “Avoiding dining out not only saves you money but also helps you stay on track with your health goals.”
3. Shut off phones and devices – especially work email
One of the challenges of the modern world is staying connected all the time. While many people are able to stop working when the clock hits 5 p.m. on Friday, others may find themselves checking emails or staying in touch with colleagues over the weekend. It’s easy to see how this can lead to burnout.
Studies show that constantly checking work emails and messages outside of office hours can increase stress and negatively impact your mental health. To improve your work-life balance, consider setting boundaries for yourself on weekends and turning off notifications, especially for work emails.
4. Get enough sleep
Sleep is essential for your health and well-being. If you’re staying up late to catch up on work or other commitments, you might think you can catch up on sleep over the weekend. However, this is a myth.
“People need to stop thinking of sleep as a balance sheet,” said Dr. Szabo. “If you’re sacrificing sleep during the week and trying to make up for it on the weekend, you’re actually putting your health at risk. Sleep hygiene is important every day.”
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 7 hours of sleep each night to maintain optimal health.
5. Make Monday better
Start your week on a positive note by creating a routine that sets the tone for the day. Try a few of these ideas to boost your mood and energy:
- Create a motivational playlist: Music is a powerful mood booster and can help ease you into the workweek.
- Enjoy a cup of coffee or tea: Savoring your favorite beverage can help you relax and feel more energized.
- Exercise: Physical activity increases endorphins, which help improve your mood and reduce stress. “Exercise can help you relax, clear your mind and reduce anxiety,” Hahn said.
You might also want to shift your busiest tasks to Tuesday, so you can ease into your week with less pressure. Over time, this could help reduce the stress of Mondays and make your entire week more enjoyable.
6. Take time for yourself
Everyone is different, so it’s important to find what works best for you when it comes to managing Sunday anxiety. Whether it’s practicing mindfulness, taking a walk, or reading a good book, make time for activities that help you relax and reset.
If the Sunday Scaries continue to impact your well-being, seeking support could make a big difference. A licensed therapist can work with you to develop effective strategies for managing anxiety and building a positive routine.
To explore therapy options or find a specialist who can help, visit Banner Health today. Your peace of mind is worth investing in.
Recommended reading
- Urgency Culture: Feeling Like You Need to Do Everything Right Away
- Tips for Involving Your Teen in Meal Planning
- Rust-Out and Burnout: Steps You Can Take to Overcome Them at Work
Content in this article was updated on January 6, 2025.
