We’ve all felt it. That distinct sinking feeling as Sunday afternoon melts into evening. The last rays of sunshine fade, and a quiet dread starts to creep in. “Oh god, I’ve got to go to work tomorrow.” You’re definitely not alone in experiencing the Sunday Scaries – that universal sense of anxiety and reluctance that signals the end of the weekend and the looming start of the work week.
It’s the calm before the storm, often accompanied by a distinct case of the Sunday night blues. Suddenly, the fun of Saturday feels like a distant memory. You can’t truly relax or go out because, well, “it’s a school night.” Maybe you’re stuck watching bad TV, feeling the end of the weekend slip through your fingers. Perhaps you’re still a bit hungover from Saturday, which only amplifies the grumpy mood. And when you finally try to sleep, your mind races, making it impossible to drift off.
Why the Sunday Dread Hits So Hard
Often, this intense feeling isn’t just about disliking your job (though that can certainly contribute!). The Sunday Scaries frequently stem from several common factors:
- Negative Anticipation: Your mind fast-forwards to all the challenges, tasks, and meetings waiting for you. This is especially true if you left an unfinished problem at work on Friday, leaving that nagging feeling hanging over your precious weekend.
- The Unfinished To-Do List: You might have had grand plans for your weekend, but now Sunday night is here, and your personal to-do list is still untouched. Consequently, this adds to a sense of overwhelm and guilt.
- Resentment: Furthermore, there can be a deep-seated resentment that your personal time is ending, and you have to return to demands that might feel unfulfilling or stressful.
- Avoidance: Sometimes, the easiest coping mechanism is to stick your head in the sand – or open the wine! – hoping to numb the feeling, only to face it head-on Monday morning, often with a side of sleep deprivation.
Conquering the Sunday Scaries: A Kinder Approach to Monday
While it’s tough to eliminate the Sunday dread entirely, you can definitely soften its blow and make Monday feel less like a shock to the system.
- Acknowledge and Validate: First, recognize that these feelings are normal. Don’t beat yourself up for having them. Understanding why you feel this way is the crucial first step toward managing it.
- Productive Sunday Prep (Not Work!): Next, dedicate a small portion of Sunday afternoon (say, 30-60 minutes) to light preparation. This isn’t about working; instead, it’s about setting yourself up for a smoother week. This could include:
- Tidying up: A clean space often leads to a clearer mind.
- Meal prepping: Remove the stress of Monday dinner.
- Reviewing your Monday calendar: Just a quick glance, so there are no major surprises.
- Finishing one small personal task: Ultimately, this can give you a sense of accomplishment rather than dread over your undone to-do list.
- Mindful Wind-Down: Furthermore, shift from avoiding the dread to actively winding down. /https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/
- Digital detox: Step away from screens an hour or two before bed.
- Relaxing activities: Read a book, take a warm bath, listen to a podcast, or do some gentle stretching.
- Journaling: Write down your anxieties. Often, just getting them out of your head can lessen their power.
- Plan a Monday Morning “Win”: Give yourself something to look forward to. This could be:
- Your favourite coffee.
- A planned, healthy breakfast.
- Listening to an inspiring podcast on your commute.
- A quick chat with a colleague you enjoy.
- Address the Root Cause: If the Sunday Scaries are a persistent, overwhelming feeling, it might be a signal that something deeper needs attention.
- Is your job truly fulfilling?
- Are your boundaries at work clear enough? The Power of ‘No’: How Setting Boundaries Can Boost Your Career (Not Break It)
- Do you need to delegate more or ask for help?
- Perhaps it’s time to explore career coaching to help you address deeper issues of motivation or career fulfillment. Contact
The Sunday dread doesn’t have to define your transition into the week. By understanding its causes and implementing intentional strategies, you can shift from a feeling of resignation to one of readiness.
Is the Sunday dread impacting your overall career satisfaction? Maybe it’s time to talk about finding your spark again. Book a free discovery call today! Contact
