7 Ways To Beat The Sunday Scaries

I love love love Sundays. Until I don’t…thanks to the Sunday Scaries.

No matter how much I love my job, there’s ALWAYS going to be that nagging reminder in the back of my head that I need to deal with work the next day. Naturally, the Sunday Scaries are a little less scary now that I’ve been working from home for over a day (with no end in sight, UGH). While I think it has a lot to do with my anxiety in general, the Sunday Scaries are very much present each week. In my head, from the moment I wake up, I’m like “ugh, it’s Sunday”.

But there are ways to beat the Sunday Scaries…or at least forget about them for at least a little while.

Party less 

I think I’m over the partying phase in my life. So it’s not hard for me to chill with the drinking. And even if I do decide to have a couple of cocktails, I make sure it’s early enough in the day to give me a lot of time to recuperate. It’s actually very nice to wake up feeling somewhat refreshed on a Sunday morning.

Make it a DAY

Having plans on a Sunday is low key a sneaky way to beat the Sunday Scaries. Sometimes it’s a breakfast date, sometimes it’s going to see a movie, sometimes it’s a dinner…but just making plans can help you look forward to SOMETHING, and not focus on the scaries!

Work out or get to a class

I’ll admit I’ve been severely slacking on this, but I used to go to SoulCycle almost every Sunday. Even after a BIG night of drinking. And it was THE best. Between sweating out all of the tequila shots and then hanging out with my friends before/after class, it was always a great way to kick off Sunday.

Wake up early

There’s nothing like waking up early to start your day. I think last Sunday I woke up at 7am (still feeling refreshed), and was ready to start the day. That doesn’t mean I need to be up and out of my apartment, but I turn on the news for a little bit (Rob usually sleeps a little longer…until I start to annoy him to wake up and talk to me LOL). I either make my iced coffee at home, or wait until we go for our walk to get one. It’s really nice to maximize all hours of a Sunday!

Take a break from the screen

I REALLY try to limit my social media on Sundays. That’s why I like making plans or keeping myself busy. Social media just reminds me of all the things I should be doing or the things I want to be doing. So it’s probably just better if I don’t mindlessly scroll.

Go for a walk

Going for walks is probably my favorite thing to do on the weekends. Rob and I have our routine, and I very much enjoy it. We have our bagel place, our coffee orders, our favorite bench to eat on in Central Park, etc. We try to get 10-15k steps in every walk…so that takes up a nice portion of the morning/early afternoon.

Write a brain dump

I’ve recently introduced brain dump lists into my routine. I’m going to write an entire post on brain dumps, but for now I’ll just say that I write down EVERYTHING that I need to do. Whatever pops into my head at that time. Then I’ll organize the list based on what’s important what’s not. At first, it’s a little tough to focus in on and prioritize. This is nice for Sundays because there’s usually an INFINITE number of things I think I need to get done, but only a few things that are actually important.

What are your favorite ways to combat the Sunday Scaries? Let me know!

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. 9.1.21
    Lisa said:

    I actually look forward to a Monday now that I mainly freelance and work for myself! I like the structure that a new workweek provides! I love the brain dump idea; I think I’ll start that ritual on Sunday’s going forward!