The term “Sunday scaries” refers to the anxiety one experiences as the weekend winds down and the workweek approaches, especially for those with demanding full-time jobs. This feeling often arises from poor work-life balance and burnout. With work occupying a significant portion of our lives, it’s no surprise that many of us feel exhausted at the end of the week and are reluctant to return to work. To beat the Sunday scaries, one needs to adopt a more gentle and mindful approach to productivity, finding a balance between being productive and resting, especially on weekends. While weekends may be the only time for catching up on personal tasks, they should also be a time for recharging.

This blog post highlights 3 ways to embrace gentle productivity, have restful weekends, and start the week with enthusiasm.

1. Distribute chores throughout the week

I have found this tip especially helpful for dealing with my least favorite chore— laundry. Doing a week’s worth of laundry on Sunday was exhausting and time-consuming. Since Sunday is my only full day off from work, I wanted to have that day to myself. So, I decided to do laundry midweek and only leave a small amount for Sunday morning. That small change has made a big difference, and now I’m happier and more relaxed on my day off.

I recommend tackling your least favorite chore throughout the week instead of leaving it all for one day. For example, if you dislike washing dishes, try to clean them immediately after using them. I understand there will be days when you’re too tired from work to do it, but try to do the least. It’s easier to get things done in small portions. Weekends should be for resting and recharging for the upcoming work week, not just doing chores.

2. Do a gentle Sunday reset

To beat the Sunday scaries, we need a gentle approach to productivity. With the constant push of the hustle narrative, we often feel obliged to make our off days the most productive. I understand that it’s the time we have to catch up on tasks we’ve fallen behind on, however, we risk burning out even more. Yes, you need to get your house in order, work on a personal project, or reach out to people, but can you relax and take things slow? We need to let go of the ‘Go! go!’ mindset and be gentle with ourselves. Do not overwork yourself on Sunday.

Here are some simple things to do on Sunday to prepare you for the workweek:

A quick cleaning session

A clean space cultivates a clear mind and a positive mood. However, you don’t have to do a deep clean every Sunday. A quick tidy-up to eliminate clutter and restore order is enough. Arrange your dishes, fold your clothes and keep them away, dust surfaces, sweep your floors, and make your bed. Keep up with your chores throughout the week to allow for quick cleaning sessions on Sunday.

Self-care

Once your space is tidy, focus on refilling your cup— doing what brings you joy. This could be going for a walk, eating out, meeting with family and friends, binge-watching your favorite series, taking a nap, skincare, haircare, baking, or catching up on a hobby. This is solely ‘me time. ‘

Work preparation.

Set out your work outfit and prepare your work bag. You don’t want to wake up on Monday stressing about what to wear or where your work tools are. This simple act will set you up for the tasks ahead and keep you relaxed.

3. Take the pressure off Monday

Monday is typically perceived as a day to dive in headfirst, tackle our to-do lists, and set the tone for the week. While that may be true, changing our approach to Monday can help us look forward to it rather than dread it. You can do that by taking the pressure off Monday. You don’t need to accomplish most tasks on the first day of the week. What’s the point of starting at a high speed only to burn out by Wednesday?

Consider Monday a day for planning and easing into your routine. Set your goals and establish the habits to support your productivity. Take your time, enjoy the planning process, and ease into your week. It may seem counterintuitive, but it helps alleviate anxiety.

Conclusion

It’s possible to enjoy your weekends and beat the “Sunday scaries.” A healthy work-life balance is attainable. It starts with letting go of toxic productivity mindsets and adopting a healthy and sustainable approach to rest and productivity.