Build your sunday
We’ve all heard of the Sunday Scaries—and many of us have felt that sinking feeling firsthand. It’s that harsh reminder that Monday is near, and we may have procrastinated on chores, schoolwork, projects, or personal goals. It can also bring anxiety over decisions made Friday or Saturday. It’s not fun, and if you struggle with binge eating, the Sunday Scaries can be even more triggering. You might feel that Monday demands a fresh start, a new diet, or that you’ve eaten “bad” foods over the weekend. This black-and-white thinking, combined with looming weekday stress, can create a perfect storm for a binge.
But let’s be honest: starting your week with a binge is not what you want. Before we get into tips for building a better Sunday, let’s remind ourselves of a few important truths:
- It’s okay to enjoy “fun” foods on the weekend. Weekends exist to break routine, relax, and spend time with loved ones. You can’t live a balanced life if every day looks the same.
- Monday doesn’t mean a harsh new diet. We know diets don’t work long-term. Release that pressure.
- Don’t feel the need to eat all the “bad” foods now before starting over tomorrow. This logic is like trying to sleep 48 hours straight so you won’t need sleep later. Your body doesn’t function that way.
- You are allowed to rest. You don’t have to do an intense workout. Giving your body a break can help you return stronger.
These reminders are key because they challenge thoughts and behaviors that may feel “normal.” To have a successful Sunday, it’s time to combat old mindsets.
So, how do you have a successful Sunday? There is no one way to achieve this, but here are a few tips that have helped me fight the Sunday Scaries and actually look forward to my little rituals:
- Sleep in. I used to force myself to wake up super early even on the weekends to make sure that I had a “productive” morning. However, that would result in feeling sleep deprived and feeling lethargic the rest of the day. Now, I don’t even set an alarm on Sundays. I let my body wake me up when it wants to.
- Find a fun workout class or do a casual walk. Give your usual workout routine a break. Before, I would always make myself go to the gym on Sundays and miserably attempt a run. But, after already running most days of the week, I would be exhausted and hated every second which made me even more frustrated. Now, I always plan for Sundays to be a very restful day. I LOVE trying a new workout class because it is a fun way of moving my body without the pressure of checking my apple watch for mileage or calories burned.
- Go to a new coffee shop. I am a huge fan of coffee and I love exploring new ones- each one has a different menu, vibe, and people to meet. By having a plan of which place you will try, you have something to look forward to and a structured activity in your day. While having a bed rot day is sometimes needed, I think we all could use some fresh air to fight the Sunday Scaries.
- Meal prep. I used to HATE meal prepping. I hated being around food or just standing there making and packaging food for the week. However, if done right, it only really takes an hour and two and leads to a very successful week. You don’t want to be thinking about dinner when you are tired and starving after a long day of work. Make it fun, go look up good recipes on Pinterest & go to the grocery store. You can even listen to your favorite podcast.
- Clean your space while listening or watching something you love. Throw on a great podcast, a show, or call a friend. Pairing cleaning with something enjoyable makes the task feel lighter—and you’ll thank yourself when the week gets busy.
- Find one way to relax. Sometimes we have to build in relaxation. My recent way to relax has been putting my phone on do not disturb and reading for a few hours. I usually try to do this last after I do the rest of my Sunday rituals. The goal is to ensure that I do self-care before a busy week.
You can shape your Sunday into something that feels good. Sundays don’t have to be scary, and the upcoming week doesn’t have to feel daunting. Maybe this is the week things change. By finding small joys in simple rituals, you can transform your Sunday into a day you look forward to, not one you dread.