How to: Beat the Sunday Scaries
Take Control, Set the Tone, and Plan For a Stress-Free Week
Have you ever woken up on a Sunday full of dread for the busy week you know lies ahead? I know, I know… the last thing you want to do on the weekend is give yourself a “to-do” list, but I promise that you’ll be thankful for this routine that will, in the end, save you a ton of stress and time during the week ahead.
There have been many many times, during some of my busiest weeks that I have felt 3 steps behind from the get-go. Here are a few tasks to do, before the week begins, to set yourself up for success instead. Just like a morning routine that sets the tone for the day, start your week off with this simple and achievable checklist bound to help you crush your weekly goals!
Task 1: Review the week behind you
5 - 10 minutes
I like to do a quick review of my planner to see what went down in the previous week so that I can make sure everything is complete before moving ahead. Any leftover tasks get noted as priority for the coming week which helps me not feel so bad about anything that may not have gotten done.
Task 2: Check your schedule for the week ahead
5 - 10 minutes
Following the last step, I then look over my schedule for the coming week. This gives me a clear idea of where I’m needed and when I need to be there. I also make a note of when I’ll be able to plan for my workouts or if there’s time to add something in like lunch with a friend or reaching out to someone I’ve been meaning to call. You don’t just have to prioritize work or business tasks, planning in personal and fun things as well is super important and necessary for self-care!
Task 3: House chores
time may vary
Assess what needs to get done and… get it done! Whether this means tackling full-on house cleaning or at least making yourself a clear list of what needs to be completed throughout the week, this is a great chance to do that. (During this step, you can include things like doing laundry, paying bills, and shopping for groceries if that helps.) If you can’t get it done immediately, that’s ok! Simply, find time in your week to add these chores in. If you’re finding that these tasks get rolled over week after week, be honest with yourself about your priorities… It may be time to take a step back and reassess.
Task 4: Meal prep
1 - 2 hours
This can be a huge lifesaver if you’re on the go a lot!! And let’s be honest… your wallet will also thank you! In an ideal week, I like to have at least 2 full meals prepped for each day. You’ll need to use your schedule to determine what’s right for you (and it can change up week by week, if needed). Meal prepping is so important because it allows you to fuel yourself with the foods and nutrients you’ll need even more when you’re busy. No more fast food stops, endless snacking, hangry moods or skipping meals because you’ve run out of time. This task is tedious and can often times be the first task to be skipped, but I promise, if you prioritize it and get it done, you will realize just how valuable those 1 - 2 hours spent were to your week ahead!
Task 5: Wardrobe check
15 minutes
Have an important meeting? Or maybe an event you’ll be attending this upcoming weekend? Take a peek into your wardrobe to see if you have something you’re excited to wear. This helps to eliminate those annoying last minute try-ons, rushed shopping trips or steaming/ironing day-of! Taking the time to do this in advance also allows you to be more confident knowing you’re comfortable in what you’re wearing and dressed for success!
Task 6: Relax
However long you want or need ;)
Once you’ve fully assessed and prepped for the week, there’s nothing left to do but sit back and relax! Get back in bed and binge your favorite Netflix show if you want or go outside for a walk and some Vitamin D! Whatever it is your mind and your body wants to do, you can rest easy knowing that you’re ready to tackle the week ahead and can now spend some guiltless you-time!
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