How to stop dreading Mondays (and get rid of those Sunday scaries for good!)

“SMONDAY – The moment when Sunday stops feeling like a Sunday and the anxiety of Monday kicks in.”

Ah, the dreaded Monday. And let’s not forget those horrible Sunday scaries that arrive the day before. These two go hand in hand, like tea and cupcakes, if you will.

If you don’t know what I’m talking about, then consider yourself one of the lucky ones. Like, seriously!

Many of us have, at some point, been quite familiar with the crippling Sunday anxiety that comes with the anticipation of Monday. While this is not uncommon, I’m sure most of you would agree that finding a way to enjoy your Sundays without the thought of Monday hanging over you would be pretty cool.

Possibly even life-changing. 

After spending a long week at work, the weekend should be all about taking a well-deserved break. You should be able to set aside time to do the things that make you happy so that you can recharge (practicing your hobbies, seeing your friends and family, doing something fun, having some ‘you’ time, etc.).

When you only have two days to do this, who has time to waste an entire Sunday dreading Monday? It just doesn’t make sense.

It’s a two-part problem. Assuming you work a regular 9-5 job, Monday represents the start of a new week full of stressful adult responsibilities. At the same time, Sunday signals the end of a weekend. That is, the end to your freedom and having the luxury of spending your time however you want.

Put these two together, and you find yourself caught up in the same pattern of riveting anxiety week after week. 

So, how do we avoid the Sunday scaries and stop dreading Mondays once and for all? Read on to find out!

Free up your Sunday to do the things you want to do

Let’s be honest; while the weekend is meant for all things wonderful, it often ends up being crowded with mundane (yet necessary) chores like cleaning the house, laundry, and grocery shopping. We both know this isn’t even the half of it, but I’ll stop there.

Somehow, these tasks end up becoming Sunday’s responsibility. And there’s honestly nothing worse than waking up on the last day of the weekend with thoughts racing about everything that needs to get done that day to prepare for the week ahead. Instant serving of Sunday scaries right there.

When you don’t plan correctly and have tons of to-do’s scattered throughout the weekend (or mostly on Sundays), you’re going to feel like the few days you had off were rushed or that you didn’t have enough time to rest.

While that may be true to some extent, you should also address how you manage your time and adjust accordingly. This way, you can prioritize the things that are important to you.

One easy way to minimize feeling anxious on Sundays is to get most of your to-do’s done earlier on in the weekend.

For me, this looks like cleaning the apartment, doing the laundry, and buying groceries on Saturday morning. Any other errands are tackled on Saturday afternoon or after work on Friday. 

I feel relaxed and at ease when I wake up on a Sunday morning because I have the whole day to myself. All I need to do is spend about an hour cooking my meals for the week, and the rest of the day is whatever I want it to be.

I know that’s not a realistic day in the life for everyone, but you catch my drift.

Plan your weekends so that by the time Sunday rolls around, most of the things on your to-do list have been checked off, and you have the majority of the day to spend how you wish.

Of all days, Sundays should be dedicated to as much rest as possible. 

Related post: 30 Easy & Simple Self-Care Ideas When You Don’t Feel Like Doing Anything

Set your Mondays up to be good days

The root of the problem is dreading what’s to come on a typical Monday, so if you could change how you usually experience Mondays, then you’re halfway there.

How to not dread a Monday, you ask? Firstly, think about how you could reduce Monday’s stress as much as possible and then how you could actually enjoy your day.

Sounds impossible, but it’s totally doable.

Before you leave work on a Friday, spend a couple of minutes reviewing the week you just had. Reflect on what you may have achieved, and write down what you hope to accomplish the following week.

Set some goals for the week that excite you and that you can’t wait to get started on. Having something to work towards can help you feel motivated and inspired. 

Make sure you don’t leave the office with any huge projects or deadlines waiting for you on Monday morning. Plan a list of manageable to-do’s so you can ease into the work week with the least amount of stress and overwhelm possible.

Having a list of next steps can also help you to have a clear action plan. The moment you sit down at your computer in the morning, you know what you have to do, and you’re ready to roll.

Instead of seeing Mondays as the worst day of all time, try to treat them as an opportunity for a fresh start or a chance to begin something new. One step closer to getting rid of those Sunday scaries!

Have a vision and purpose for the week ahead, so you know what you’re working hard towards.

Work aside, plan something for Monday that you can look forward to. For example, why not plan a game night with friends or cook yourself your favorite meal. You could treat yourself to a movie or a new pair of shoes.

The possibilities are endless, and Mondays don’t have to suck!

Have a killer Sunday night routine

Believe me, having something to look forward to on Sunday evenings really does help to ease those blues. I call it my super Sunday wind-down routine, and it’s my favorite weapon.

Take a pen and paper and write down a few things you could include in your Sunday wind-down routine. These should be things you enjoy, things you would look forward to doing, and things that will help you to relax. 

Some examples:

• Reading your favorite book

• Watching a movie

• Doing a facemask

• Taking a long hot bath or shower

• Meditating

• Listening to a podcast

• Enjoying a warm drink

• Having your favorite meal for dinner

• Turning your phone off

• Listening to music

• Journaling your thoughts

• Reciting affirmations

• Having a call with a friend

• Spending time with a pet or a loved one

Pick a few things you gravitate toward and plan your Sunday ritual to include them. You can decide how long your routine is, what time it starts, what it includes, etc.

Be strict with it and practice it every week. Even if it’s only 30 minutes, this is about reclaiming your Sunday’s and that time belongs to you. 

Apart from doing things you enjoy, make sure you have also taken time to review the week ahead and plan your days. Being prepared will only help to reduce your anxiety for the upcoming week.

Related post: How to Create the Perfect Morning Routine for Success

My last tip is to enjoy the weekend as much as possible. Only say yes to doing the things you really want to do.

Make the most of your time so that once the weekend comes to an end, you feel satisfied, refreshed, and not so sad about going back to work on Monday.

How do you battle the Sunday scaries? How did you stop hating Mondays? Let me know in the comments below. I’d love to hear from you!