Breaking Free from the Sunday Scaries: How I Start My Week Feeling Calm and in Control

You know that feeling on a Sunday evening? That knot in your stomach as the weekend winds down and the reality of Monday starts creeping in?

That moment when your brain suddenly decides to remind you of everything you should have done, everything you need to do and everything that could possibly go wrong?

Yep, I’ve been there. And if you’re nodding along, you’re not alone. The ‘Sunday Scaries’ that wave of anxiety about the week ahead are something so many professionals struggle with. But I’ve learnt that Mondays don’t have to be filled with dread. With a few mindset shifts and small changes to my routine, I’ve found a way to start the week feeling calm, in control and (dare I say it?) actually looking forward to it.

Let me share how.

Why Do the Sunday Scaries Happen?

For me, Sunday anxiety always came from a sense of losing control. The weekend felt like a welcome break time to breathe, slow down and do things on my own terms. But as Sunday evening crept in, that sense of freedom started slipping away, replaced by the looming pressure of Monday.

It wasn’t just about work; it was the weight of the week ahead. The endless to-do lists, the unread emails, the meetings I hadn’t prepared for and the feeling that no matter how much I did, it still wouldn’t be enough. My brain would go into overdrive:

Did I do enough this weekend to reset? Should I have been more productive?
There’s so much to do—where do I even start?
I’m already behind before I’ve even begun!

And the worst part? The more I worried about it, the less I actually enjoyed my Sunday. I’d spend the last few hours of the weekend in a mental tug-of-war trying to relax but feeling guilty for not ‘getting ahead’, wanting to switch off but feeling the pull of Monday’s responsibilities.

For so long, I thought this was just part of life. That Sundays had to feel like this. But they don’t. Over time, I realised that the anxiety wasn’t actually about Mondays themselves it was about how I was approaching them. Once I shifted my mindset and made a few small changes, Sundays started to feel lighter and Mondays stopped feeling like a battle before they had even begun.

How I’ve Reframed My Sundays

1. Swapping “I have to” for “I get to”

One of the biggest shifts I’ve made is in how I talk to myself about Mondays. Instead of seeing it as a chore, I remind myself that I have choice.

🚫 I have to go to work tomorrow.
🚫 I have to get through all these tasks.

Becomes:

✅ I get to make progress towards my goals.
✅ I get to structure my week in a way that works for me.

It might sound like a small shift, but it changes everything. Instead of feeling like a passenger being dragged into the new week, I feel in control of how I show up.

2. Turning Sunday into a “Set-Up” Day

I used to see Sunday as the end of my weekend, which made me want to cling onto it even more. But once I started viewing it as the start of a new week a fresh page rather than a deadline I felt less resistance.

Now, instead of dreading Sunday evenings, I use them to gently prepare for the week ahead without overwhelming myself. No cramming in last-minute work or running through a never-ending to do list. Just small, intentional steps that help me feel ready.

3. Picking one thing that matters most

I used to spend Sunday nights lying in bed, mentally juggling a million different things I needed to do on Monday. It was paralysing. So now, I simplify it:

What’s the ONE thing I can focus on first?

I’ve found that if I can get clear on just one key priority for Monday, it stops me from spiralling into overwhelm. And once I get that one thing done, I naturally build momentum for the rest of the day.

My Go-To Sunday Routine for a Calm Start to the Week

A wind-down ritual
I used to spend Sunday nights scrolling through social media or binge-watching TV until I was finally tired (and then wonder why I couldn’t sleep). Now, I make a conscious effort to slow down.

This might be:
✔ A short meditation or deep breathing exercise
✔ Journaling about the week ahead and setting intentions
✔ A warm bath, a candle-lit evening, or reading a book

Something that signals to my brain: It’s time to rest.

A quick plan for the week
Rather than letting my to-do list swirl around in my head all evening, I spend 10 minutes jotting things down. I:
✔ Write my top three priorities for Monday
✔ Glance at my calendar so I know what’s coming up
✔ Block out space for breaks and deep work

Knowing what’s ahead before I go to sleep helps me feel calmer and more in control.

Prioritising rest over worry
Let’s be honest most of the things we lie awake worrying about don’t actually get solved at 11pm. I remind myself that rest is productive. A good night’s sleep will help me tackle Monday far more effectively than staying up overthinking ever will.

Ready to Start Your Week Differently?

If you find yourself dreading Mondays, I want you to know that you can change that. It doesn’t mean eliminating stress entirely but with a few small shifts, you can start the week feeling calmer, clearer and more in control.

And if you’d like more support with that, I’d love to help. Whether it’s through 1:1 coaching, self coaching courses, or corporate workshops, I work with professionals like you to rewire stress patterns, build resilience, and create a life where you don’t just cope you thrive.

Let’s chat drop me a message or visit www.therapywithnicola.com to find out more.

#Mindset #StressManagement #SundayScaries #BurnoutRecovery #Coaching