If you’re spending every Sunday night filled with dread and anxiety about the upcoming work week, you’re not alone.
However, just because everyone goes through this doesn’t make it right. Life’s too short to waste your precious weekends worrying about Monday morning. Instead, you have to do things to improve your situation rather than sitting around whinging about it (which, I know, is a lot more enjoyable). No more wishing for a miraculous case of the flu or contemplating faking your own death — let’s tackle this head-on and reclaim your Sundays.
1. Figure out why you’re so filled with dread.
Before you can fix the problem, you need to understand what’s causing it. Is it a toxic work environment, an overwhelming workload, or a lack of fulfilment in your job? Take some time to really examine what’s making you dread Monday mornings. Once you pinpoint the issue, you can start doing something about it. Of course, chances are you already know why you’re secretly hoping the Apocalypse happens overnight, in which case, it’s time to make a move.
2. Set some realistic goals for the upcoming week.
Instead of letting your work week feel like an endless slog, break it down into manageable tasks and goals. Spend some time on Sunday evening mapping out what you want to accomplish in the coming days, whether that’s cleaning the house, doing a big grocery shop, getting up early to hit the gym, etc. Be realistic and don’t overload yourself — the idea is to create a plan that feels achievable, not overwhelming.
3. Create a Sunday night ritual you actually enjoy.
Reclaim your Sunday nights by doing something(s) you actually enjoy. Maybe it’s cooking a nice dinner, taking a long bath, or watching the “Coronation Street” omnibus (I’m not here to judge) — whatever the case, find something that brings you joy and helps you relax. Having a pleasant Sunday evening routine can make the transition into Monday feel less jarring.
4. Disconnect from work-related stress if at all possible.
Set clear boundaries between your work life and your personal life. Once you leave the office on Friday, make a conscious effort to disconnect from work-related stress. Avoid checking your work email over the weekend, and don’t let yourself get caught up in worrying about upcoming projects or deadlines. Remember, your weekends are meant for rest and recharging, not for dwelling on work.
5. Get new age-y and do some mindfulness and meditation exercises.
When those Sunday night anxieties start creeping in, combat them with mindfulness and relaxation techniques. Try deep breathing exercises, meditation, or progressive muscle relaxation to calm your mind and body. The more you practice these techniques, the easier it will become to ward off those feelings of dread and unease.
6. Get off the sofa and get your body moving.
You know by know that exercise is a great way to boost your mood, reduce stress, and release endorphins. Make sure you’re getting some physical activity in over the weekend, whether it’s a long walk in the park, a yoga class, or a pickup game of footie with your mates. Regular exercise can help you feel more energised and capable of tackling the week ahead.
7. Spend quality time with the people you love.
Don’t let your Sunday evenings be consumed by solitary worrying. Spend quality time with friends, family, or your partner, and focus on enjoying their company. Surround yourself with people who make you laugh, support you, and help you keep things in perspective. Nurturing your relationships outside of work can make your job feel less all-consuming.
8. Prepare for Monday morning well in advance.
You can minimise so much Monday morning stress by getting organised the night before. Lay out your clothes, pack your lunch, and make sure you have everything you need for the day ahead. The less you have to scramble around in the morning, the more relaxed and in control you’ll feel.
9. Reframe your mindset, as hard as that can be.
Instead of viewing Monday as the start of a gruelling work week, try to reframe it as an opportunity for a fresh start. Focus on the positive aspects of your job, like the chance to tackle new challenges, learn new skills, or chat with your favourite colleagues. Shifting your mindset can make a big difference in how you approach the week ahead.
10. Make time for stuff that makes you happy.
Having hobbies and passions outside of work can give you a sense of purpose and fulfilment that your job probably doesn’t provide. Make sure you’re carving out time for the things you love, whether it’s playing an instrument, working on a craft project, or learning a new language. Doing stuff that brings you joy can help you feel more balanced and less defined by your work.
11. Be a bit more grateful for the good stuff.
When you’re dreading Monday morning, it’s easy to get caught up in negative thoughts and feelings. Try and fight this by practising gratitude (I know, gag, but hear me out). Take a few minutes each Sunday evening to reflect on the things you’re thankful for, both in your personal life and your professional life. Focusing on the positives can help shift your perspective and make the upcoming week feel less daunting.
12. Set realistic expectations for yourself.
Don’t put unnecessary pressure on yourself to be perfect or to achieve superhuman feats at work. Set realistic expectations for what you can accomplish in a day or a week, and be kind to yourself if you don’t meet those expectations. Remember, you’re only human, and it’s okay to have off days or to make mistakes.
13. Get some help if it’s getting really bad.
If your Sunday night dread is becoming overwhelming or impacting your quality of life, don’t be afraid to seek support. Talk to a trusted friend, family member, or therapist about what you’re going through. Sometimes, just having someone to listen and offer guidance can make a world of difference.
14. Consider making a career change.
If you’ve tried all of the above, and you’re still consistently miserable on Sunday nights, it may be time to start looking for a new job. Life’s too short to stay in a situation that makes you miserable. Start exploring other options, whether it’s within your current field or in a completely different industry. I don’t care how long you’ve been there — if it’s sucking the life out of you, it’s time to leave.
