How to Deal with the Sunday Scaries

We’ve all been there — it’s Sunday evening, and instead of soaking in the last bits of the weekend, you feel that creeping sense of dread about the week ahead.

The “Sunday Scaries” are real, but they don’t have to take over your whole night. Here are some ways to ease the transition:

• Plan, but gently.

Take 10–15 minutes to outline the most important tasks for Monday. Just enough to feel prepared, not overwhelmed.

• Create a Sunday ritual.

Light a candle, sip tea, or cook a comforting meal. Pairing Sunday evenings with something you look forward to can retrain your brain to see them as restful, not stressful.

• Move your body.

Even light movement — a walk, yoga, or stretching — can help shake off that tension that builds up before the week.

• Limit the scroll.

Social media can amplify the comparison trap (“everyone else had the perfect weekend”). Try logging off a little earlier to stay grounded in your own rhythm.

• Practice a “soft landing.”

End the night with a calming activity: journaling, reading, or a short meditation. Let your nervous system know it’s safe to rest.

✨ Remember: Sundays aren’t ruined by dread unless we let them be. A few intentional choices can turn Sunday nights into a pocket of peace instead of a pit of worry. 🌙