Sundays are well-known for being a day of rest, but they’re also known to invoke feelings of dread. They’re not called the ‘Sunday Scaries’ for no reason. 

Aside from us not perhaps being quite ready for the weekend to finish yet because we hate our jobs (another story entirely!) they’re also scary because it’s the point when you realise the week is about to start, and you haven’t completed any of your to-do list yet. 

But Sundays don’t have to be a full-on day of productivity, and they don’t need to be scary. Sundays can be a gentle reset to ready you for the week ahead. This is all about feeling lighter and keeping the schedule flexible, not necessarily about cramming as much as possible into one day. 

What is a Sunday Reset? (And What Is It Not!)

A Sunday reset is a chance for you to reflect on the week before, to set your intentions for the week ahead and to make preparations so the week feels lighter. It’s absolutely not necessarily about deep cleaning all day, keeping rigid schedules, or making sure everything is perfect. 

Step One: Clear the Mental Clutter

Sometimes it’s not the things surrounding us that stress us out, it’s the stuff in our heads making everything feel crowded. 

The best thing you can do is dump everything in your brain onto a piece of paper. If you regularly journal already, then perfect. But if you don’t, just taking a scrap piece of paper and writing out everything that’s currently bothering you, stressing you out, or taking up mental space can help you to organise your thoughts, and take action where you need to. 

Once everything is written in black and white in front of you, you can start to develop this into a to-do list, or a priority list. 

This can really help people juggling multiple roles – work, family, home, and personal life. A lot of the time, we have so many priorities rattling around our brains that we can’t make sense of them. This simple step usually does the trick. 

Step Two: Reset Your Physical Space

This does NOT need to be a full deep clean. If your home needs it, then schedule some time for it, but today isn’t about that. You just need your space to be tidy, clear and functional. 

Some examples of this might be to:

• Clear the surfaces
• Empty the bins
• Resetting your work desk
• Doing the washing up
• Putting a load of laundry on

If you live alone, put on your favourite music, or a podcast whilst you do this. If you have children, depending on their age, you could either do this during a nap time, or even get them to help by giving them small, simple chores, and then rewarding them however you feel is best. 

Step Three: Plan The Week Ahead

Things change throughout the week, so you don’t want to make a rigid plan for the entire week, but a short review of what’s to come will help you prepare. Make sure you know what days you need to be where and get a general overview of the weather (so you know if you need to get up early any mornings to defrost the car, or dig out your umbrella if it’s raining). 

Things like checking your car for fuel can also be really helpful. You don’t need to go get some now if you’re empty, but it helps you know whether you need to leave a bit earlier in the morning. 

Lastly, understand what your priorities are for the week. Choose 3 maximum and try to stick to them. This isn’t about overloading your week with tasks, but more about ensuring you meet the bare minimum goals you set for yourself so that you don’t reach the end of the week realising that you achieved nothing and just scraped through. 

Do also make sure, however, that you include some space for rest and not just achievements. 

Step Four: Prepare Your Essentials

This step is about some practical preparation that is intended to make your weekdays easier. 

Things like choosing your outfits for the week, or even just ensuring all of your clothes are clean so you have everything to choose from is helpful. 

Prep some breakfast and lunches, or make sure there are easy to grab snacks at hand for your mornings, and refill any household basics so that you’re not running around in the morning wondering where everything is. 

How much you decide to prepare here is entirely optional. Some people might decide to prep every single meal of the week. Others are just making sure their laundry is done. Scale this as much as you want and need. Remember, this is about focusing on reducing ‘decision fatigue’. It’s not about being perfectly prepared. 

Step Five: Spending Some Time On Yourself

In the quest to prepare for your week ahead, it’s very easy to forget the mental preparation that goes into this. And sometimes that mental preparation is literally peace and reflection. 

All week, we work hard, tick off our to-do lists and worry about being productive. It’s important that you take some time to do something that brings you peace, happiness or reflection. 

Do this however you need to; whether that’s journalling for 10 minutes, reading a book for half an hour, having a soak in the bath, or going for a walk in nature. Just do something for yourself that helps you to reset your brain and clear your head. 

Step Six: Make Your Monday Easier

Do you ever run around on a Monday morning packing up your laptop, grabbing whatever food you can find from the fridge for breakfast or ironing your shirt whilst wearing your underwear. How stressful is that?

The fact is, those tasks don’t actually take that long. Perhaps 5 minutes each, but adding them into an already stressful and stretched morning routine can send you over the edge. 

So make your Monday easier. Anything you can do to reduce the stress of the next morning, do it on a Sunday. Iron and lay out your outfit. Prep your breakfast or lunch. Pack up your work bag. You can then wake up in the morning knowing that your morning is going to be easier and less overwhelming. 

Who Does This Sunday Routine Work For?

This isn’t a rigid routine for any specific person. This is a flexible guide to help anyone to make their Sundays a bit more intentional, and to set themselves up for a more relaxing and lighter week. If you have children, weave their routines into this. If you work from home, your life may look different to those working in an office. 

There is no correct version of a perfect Sunday routine. Only the version that suits your life and circumstances (and, let’s be honest, energy levels!) If you can’t do everything on a Sunday, then just do what you can. Trying your best is better than not trying at all. 

Common Sunday Reset Mistakes to Avoid

• Trying to do everything
• Turning your routine into a rigid checklist
• Skipping out on your own self care 
• Comparing yourself or your routine to other people
• Giving up because you missed a week

Final Thoughts: A Lighter Week Starts With Intention

Never forget, your Sunday reset isn’t just about being productive; it’s about the emotional and mental benefits it provides for you. You don’t need to overhaul your entire Sunday (and you don’t actually need to take up your whole Sunday doing this!) Sometimes, just an hour or two of some light planning, a bit of tidying, and some self-care is all it takes to prepare you better for the upcoming week. There will be some days you feel like dedicating more time to this, and other days you struggle to give the bare minimum, but this routine will evolve over time, and wax and wane with you.