Sunday night dread hitting you hard? Getting through the week is a tall order for anyone. Add anxiety and the Monday to Friday marathon can feel heavy. And stressy. Grab your smudge stick and cleanse yourself of those bad vibes because your NEW Sunday Night Ritual awaits.
Look forward to the good things
What do you have to look forward to? Think about the week ahead and find the good things. What are you excited about? A lunchtime manicure? A new Netflix drop? Dinner with a friend?
Shift your focus away from the overwhelming drudgery and onto the light.
And if you’re coming up with lemons it’s time to restructure your week to include something great. Even if it’s UberEats from the fancy restaurant you can’t be bothered going to, it’s worth treating yourself for the positive vibes alone.
Create a to-do list
Ok this one is a bit boring but there’s rhyme and reason to it. Anxiety and overwhelm are besties and letting your to-do list play on repeat can overtake any calming thoughts you have.
It doesn’t have to be a daunting exercise. Grab a stray bit of paper and just write it out so it doesn’t take up prime real estate in your brain. Of course, you can use apps, whiteboards and fancy planners if it makes you feel in control but be wary of creating another big job when you’re already overwhelmed.
Get your AM + PM Routine down pat
Leaving the house and winding down to sleep are danger zones for the anxious-minded. The thing is, if you can get your AM + PM routine down pat, you’ll be poised to tackle the day with the right mindset. And, with a good structure in the evening, you can settle easily to sleep. Which creates the right cycle for wellness.
What your specific routine looks like is totally up to you but be sure to include:
- Exercise that calms you: yoga, a power run or even boxing if that’s your jam
- Food: hungry people are crankier so EAT
- Calm: give yourself a few unproductive windows of time so you can sit, meditate or read a book
- Sleep: set a bedtime and stick to it so you can get 7-8hrs every night
Plan nutrient-dense meals
Not all food is created equal and when you’re overwhelmed, it’s easy to reach for packaged empty calories. The bad news? They don’t help. Food is fuel and you need the good stuff to operate at your peak.
Again, don’t make this a precision-filled exercise, just grab your phone and write out what you’ll eat this week. Choose a variety of wholesome foods including fruits, vegetables, lean proteins, and healthy fats.
Oh and don’t forget to hydrate. At least 8 glasses of water per day to keep you running like a well-oiled, functioning machine!
The daily grind doesn’t leave a lot of time for gratitude. Which means it’s up to YOU to find it. Taking a moment each day to reflect on what’s GOOD. It will help shift your mindset from one of stress city to one of positivity and appreciation.
Set yourself a challenge to find ONE thing you’re thankful for and build on it. The perfect cup of tea, the way your ring sparkles in the sun, your dogs love…find something!
Practising gratitude has been linked to improved mental health, better sleep, and a greater sense of overall happiness so it’s totally worth your time.
Give yourself a weekly reward
All work and no play is bland and if that’s how you’re rolling, it’s no wonder you’re over it. Give yourself some positive reinforcement so that when you are staring down the barrel of yet another week, you know there’s a sweet kicker at the end.
Write a list of things you’d like to try, places you’d like to go, and people, you’d like to see and choose a new one to tick off every week. Maybe it’s something simple like an hour's massage, buying fancy good cheese, or visiting a friend you don’t see often. The key is to make it something that genuinely sparks joy.
Do all of the above and slowly but surely, those Sunday dreads will start to drop away.