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Welcome to The Wellness Rewind, your go-to weekly newsletter for practical tips and inspiration to create a balanced, mindful, and energized life. Forwarded this by a friend? Subscribe here to join the community and never miss out!
Let’s be honest: Sunday can feel like a weird limbo between romanticizing rest and panic-planning your life. This week, we’re pulling back the curtain on what a real Sunday reset looks like—especially if you’re a high-achiever who still wants soft life energy. I’m sharing my not-so-perfect (but very real) ritual that sets me up for a better week, without the burnout. Spoiler: it doesn’t involve a 5 a.m. wake-up call or alphabetizing your Google Calendar.
So pour your matcha (or iced espresso, no judgment), and let’s dive in. Your Monday self will thank you.
Let’s dive in… But before we do, this week’s newsletter is brought to you by Root + Renew — your go-to for no-fuss skincare that keeps up with your hustle. Think of it as self-care that shows up even when you’re running on empty
What's Inside
Let’s Talk Sunday Scaries—And Why “Doing Less” Might Be the Answer
I used to approach Sundays like a drill sergeant: meal prep, inbox zero, deep clean, vision board, hot yoga, skincare, reflection journal—and by 9 p.m., I’d collapse wondering why I felt more exhausted after my rest day. It was all peak “that girl” energy, but not in a sustainable way. It took me a while (and multiple Mondays with a cortisol hangover) to realize I didn’t need to cram productivity into Sunday. I needed to protect Sunday.
Now, my Sunday reset is about regulating my nervous system as much as it is about planning my week. I move my body gently (usually a recovery run or walk with Mila), do some light digital cleanup, indulge in skincare, and build in just enough structure to feel grounded. I think of it as setting the vibe more than the schedule.
Wait—What Are the Sunday Scaries Anyway?
The Sunday Scaries aren’t just a cute meme or a vibe—it’s actually a real psychological phenomenon. That jittery, uneasy feeling you get late Sunday afternoon? It’s a mix of anticipatory anxiety, mental overload, and the looming pressure of the week ahead. For entrepreneurs, creatives, or anyone juggling multiple roles, the Scaries hit harder because there’s often no real “clock in” or “clock out.” The work is always there, whispering from your inbox and to-do list.
And let’s be real: we glorify hustle, but our brains crave rest. When we don’t give ourselves time to really decompress, our nervous system stays stuck in go-mode—and Sunday becomes the awkward intermission between burnout and another round of “I’ll rest when I finish this one last thing.”
The goal isn’t to avoid Sunday entirely. It’s to rewrite how we approach it—with softness, clarity, and a little intention.
The Sunday Reset Checklist: Broken Down by Vibes
Nourish (your body + mind)
Prep one go-to meal that Future You will actually want to eat
Hydrate intentionally (yes, iced coffee and electrolytes count)
Listen to a playlist or podcast that fuels you, not drains you
Take your supplements—this isn’t the week to forget magnesium
Bonus: a moment of stillness before the scroll (breathe, stretch, or journal)
Move (not punish)
Do what feels restorative: slow run, Pilates, or a long walk
No pressure for performance—just movement that moves stuck energy
Add mobility or foam rolling to help your Monday self thank you
Try syncing your workout to your cycle or mood (underrated hack)
Plan (but only the essentials)
Brain dump tasks, then pick your top three for Monday
Revisit your goals, not to shame yourself—but to refocus
Schedule your workouts or creative sessions like meetings
Block time for joy: dinner with friends, solo coffee walks, Pilates class
No overplanning—leave white space, always
Clear (physically + digitally)
Tidy one room or area you’ll use most Monday morning
Close all your open tabs and emails (chaotic energy = canceled)
Archive or mute content that doesn’t serve your vibe
Light a candle, play a vibe-y playlist, and shift the energy in your space
Daily & Weekly Rituals That Actually Work for Me
Let’s be real: routines are cute until life gets lifey. So I built mine like stacking habits that recharge me, not drain me.
Daily rituals keep my nervous system in check—think: morning sunlight, tongue scraping, movement (even if it’s a walk to the café or WeWork), and non-negotiable 5-step skincare. I use my morning routine to anchor me, even when my day is unpredictable. And at night, it’s skincare + “no more phone scrolling in bed” (still working on that one with WHOOP.)
Weekly rhythms are where I zoom out. I treat Sundays like my CEO check-in with myself. It’s less about hard metrics, more about energy audits. What drained me last week? What gave me life? I look ahead, but I also close loops—unfinished tasks, lingering decisions, forgotten texts (sorry, Rebecca!).
Here’s a peek into how I build momentum:
Daily
Morning sunlight + hydration morning cocktail (find it here) before phone
30 min movement minimum (running, pilates, functional strength, mobility)
2-3 nutrient-rich meals (with some joy snacks)
Screen break before bed
Evening skincare wind down with ginger lemon tea
Weekly
Sunday CEO check-in: goals, priorities, vibes
Reset your space (even if it’s one drawer)
Plan movement + fun before meetings
One thing just for you—no ROI needed
Weekly “mental download” to clear the chaos
Your Turn: The Mini Exercise This Week
Let’s make this practical. This Sunday (yep, today!), take 20 minutes for this reflection:
→ Screenshot this and actually do it:
What drained me last week?
What gave me life?
What’s one habit I want to bring into next week?
What’s one thing I’m letting go of?
What does “ease” look like for me this week?
Bonus points if you post if you share your answer to #5. Tag @wellnessbum or @valeriealvarez—I’ll feature a few in next week’s Rewind. Or if Threads isn’t your thing, you can simply hit reply!
From Threads This Week: 5 Reset Reminders That Actually Stuck With Me
(aka what got me out of my Sunday spiral and into soft momentum)
🔁 1. Reset > Restart. You don’t need a new month, new week, or new planner. You just need a moment to breathe and begin again.
💧 2. Hydrate like it’s a love language. Especially on days where your brain feels foggy and your calendar feels rude.
💤 3. You don’t need to earn rest. Rest is preparation, not a reward. Even your high-achieving self needs permission to do less.
📵 4. Unfollow the noise. If it’s not inspiring or energizing you, it doesn’t need your attention right now.
🌱 5. Small rituals > big routines. A 3-minute journal entry, a quiet walk, or even lighting a candle—those micro moments matter more than you think.
Real Talk from the Rewind Crew
Reader moments from the reset loop last week. Here’s how some of you leaned into a softer Sunday reset:
1. Sarah G. – Portland, OR
“One movement I could do today was a walk around my neighborhood with no music, no phone—just me and my thoughts. That 20 minutes did more for my mindset than a HIIT workout ever could. Also made a lentil soup that felt like a warm hug. Zero guilt, 10/10 comfort.”
2. Marco L. – Madrid, Spain
“I realized my mindful pause came while making my morning coffee from scratch—grinding the beans, boiling the water, slowing down. It turned into a little ritual that helped me start the week grounded. Also, I made a chickpea + avocado salad that tasted better knowing I wasn’t eating it between Zoom calls.”
3. Jenna R. – Austin, TX
“I did a 10-minute YouTube mobility flow and felt instantly more present. My nourishing meal was a build-your-own bowl night with roasted veggies and quinoa—easy, colorful, and surprisingly fun to prep. Taking a pause with intention made me feel human again.”
5 Low-Lift Wellness Tools I’m Using to Optimize My Week
Your girl is in reset mode—and here’s what’s actually helping me stay grounded, focused, and feeling good through the chaos of Q2.
BestSelf Journal = Structure Without the Stress
This journal hits the sweet spot between planning and mindfulness. I’ve been using it to map out my week without spiraling into over-scheduling. With built-in prompts for gratitude, reflection, and goal-setting, it’s like a personal assistant that gets you’re not trying to be a productivity robot.
📝 Check it out at BestSelf.co – because your goals deserve more than a sticky note.
How To Giggle by Paige DeSorbo & Hannah Brenner = Self-Care That Doesn’t Take Itself Too Seriously
This book dropped April 15 and immediately landed on my "keep it within arm’s reach" list. It’s full of hilarious and heartfelt prompts, reflections, and reminders that self-improvement can still be fun. Whether you're a self-aware overthinker or just need a page-flip break from screen fatigue, this book is your soft girl survival kit.
🛒 Grab it on Amazon and keep it close—mine’s on my nightstand for nightly giggles and unwinding without doomscrolling.
WHOOP: 30 Days In and Officially That Girl With Recovery Data
Not gonna lie, when I first got WHOOP, I thought it would just confirm I don’t sleep enough (which, accurate). But after almost a full month? I’m learning how to work with my body, not just push through. My training feels more intuitive, and I’ve started adjusting my work days based on how recovered I actually am—not just caffeine and vibes. Biggest shift: Slower Mondays, smarter training blocks, and actually respecting rest days.Huberman Lab – How to Build Endurance
This episode is pure gold. Whether you’re marathon training (👋 hello Copenhagen prep) or just trying to stay energized through a stacked week, Dr. Huberman breaks it all down—mental endurance, physical thresholds, and how to train both without burning out.
🎧 Listen here while walking, lifting, or fake cleaning your apartment.
Better sleep with Get Sleepy Pod
Get Sleepy, featuring episodes that tell meditative stories to help with sleep. It’s been helping me get sleepy.
And that’s a wrap on this week’s Wellness Rewind. Whether you're resetting with data, doodles, or daily giggles, remember: your wellness doesn’t have to be perfect to be powerful. See you next Sunday—same vibe, new tools.
— Valerie
Root + Renew: Your Skin Called, It Wants a Reboot
Whether you’re hitting a PB or just rebooting your mindset this month, don’t forget your skin deserves a check-in too. Root + Renew’s unisex skincare line was made for people like us—goal-getters who also want glow-getting results.
Use code GLOWUP15 for 15% off your next order. We ship to the US, EU, and UK, because your glow shouldn’t be limited by borders. ✨