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Most of us have had the “Sunday Scaries” at one point or another. You think about all of the tasks piling up in the week ahead, and before you know it, your heart is pounding, and you feel like you need to lie down.
Between the responsibilities of work, home, family, and everything else, it’s enough to make you want to scream!
Scream if you need to—we recommend the reliable pillow-scream method—but there’s a better way to conquer the Sunday Scaries. By employing these ten tried-and-true strategies, you can set yourself up for a less stressful and more productive week ahead.
Write down and organize your weekly tasks
Start by getting all of your information into a manageable format.
Get a space where you can organize and write down your thoughts—a whiteboard wall sticker is an easy and cost-effective way to do it, but there are others.Sunday is the perfect day to hit the reset button, get organized, and start your week. Here's a list of 10 productive things you can do on a Sunday! Click To Tweet
Make a list of what you have to do and divide it into manageable daily units based on deadlines and what you think you can reasonably tackle each day.
Prepare your meals for the week
There’s a reason that so many people recommend meal prep for reducing cooking-related stress: It works!
As a bonus, it makes it easier to eat healthy, since reheating that healthy food in the refrigerator will be just as easy as (or easier than) ordering takeout.
Look up some easy meal prep recipes, put on some good music or a podcast, and have a meal prep afternoon.
Remember that meal prep is most efficient if you prep whole meals, not just main dishes, so don’t forget the sides!
Get a good night’s sleep
This one is mega-important, and, unfortunately, it can also be one of the more challenging tasks if you struggle with insomnia.
But studies show that getting the recommended seven to nine hours of sleep per night is truly a game-changer for your mood, your productivity, and your mental health.
There are many different sleep aids out there, from melatonin to meditation to white noise apps to simply reading before bed, so try a few different options until you find one that helps.
Check-in on your budget
Dealing with money is much less stressful when you regularly keep track of your finances.
So even if spending some time with your bank statement isn’t your idea of a fun Sunday, it will help you avoid unpleasant surprises later.
Compare your expenditures and budget and make adjustments as necessary to ensure that you’re hitting your financial targets. Check your savings account and schedule any withdrawals or deposits that need to be made.
Plan your outfits
If you’re the kind of person who struggles with picking out your clothes in the morning, take the hassle out of the process by doing it ahead of time.
Establish a space, such as a designated drawer, where you store your outfits for the week and place your clothes in there, so they’re easy to find when you need them.
For extra organization, try writing your outfits out on a dry-erase calendar wall decal. This can also be an excellent opportunity to do some closet and drawer organization or laundry.
Create a workout plan
Do you often promise yourself that you’ll work out during the week and then find yourself blowing it off when the time comes? The power of planning can help with that.
Rather than making a non-specific promise to exercise, create a specific plan for each day’s activities.
Many people find that having a workout plan ready to go helps them avoid putting off exercise and stay consistent in their journey to a fitter body.
Organize your digital life
Digital spaces like your inbox, desktop, and hard drive need to be cleaned and organized just as much as physical spaces do.
Take some time to delete all of those documents from your old job, the promotional emails that bypass your spam folder, or anything else that’s cluttering your digital life.
And if it’s been a while since you changed your passwords, or you’re still using the same password for everything, take this as an opportunity to switch to a new set of strong, unique passwords.
Write in a journal
Journaling is the perfect way to organize your thoughts before you begin a new week. It’s an opportunity to let it all out and vent your frustrations while celebrating your successes, so it’s not surprising that journaling is considered to be helpful for maintaining good mental health.
Through the power of writing, we can figure out where we’ve been and where we’re going, and that makes it the perfect tool for planning a productive week.
Pamper your body
It’s great to start the week with a body that’s relaxed and in the right zone.
This will be a skincare routine for some people, while others love a long, hot bath. Some find themselves in exertion and love nothing more than getting sweaty on the basketball court.
You know your body best, so choose the option you know will leave you feeling refreshed and invigorated.
Spend some quality time with loved ones
Spending time with the people you hold dear is just as important as the other tasks on this list, and it will help you recharge and refocus in a way that few other things can.
Take time to go to the park with your kids, watch a movie with your partner, have a glass of wine with your parents. These things will help deepen your relationships and create the connections that enable you to live a joyous and meaningful life.
Most people will have to contend with the Sunday Scaries at one point or another. But when you prioritize the things that will give you a better week, you begin to take control of your life and conquer the fears that can hold you back.
Do Sundays ever get you down?
Krystle Cook – the creator of Home Jobs by MOM – put her psychology degree on a shelf and dived into a pile of diapers and dishes instead. She is a wife and mother to two rambunctious boys, sweating it out in her Texas hometown. She loves cooking, DIY home projects, and family fun activities.