Conquer the Sunday Scaries with This Simple Routine

Beat the Sunday Scaries: Your Ultimate Reset Plan

Let’s talk about the Sunday Scaries—that sinking feeling as the weekend fades and the weight of Monday looms. We’ve all been there. But here’s the thing: Sunday doesn’t have to feel like the beginning of the end. Instead, it can become the perfect time to reset, recharge, and set yourself up for success.

Forget the stereotypical self-care image of bubble baths and skincare (although we’re big fans of glowing skin). True self-care for high-achievers is about recharging your mental, emotional, and physical batteries to approach the week ahead with clarity and calm.

Here’s a practical Sunday routine designed for ambitious go-getters like you:

Step 1: Get Clear with a 10-Minute Brain Dump

Sunday stress often comes from carrying a mental to-do list for the week ahead.

Your Turn: Take 10 minutes to clear your head by writing down everything you’re thinking about—tasks, goals, errands, and even random ideas.

📝 Use this space to brain dump your thoughts:

• Work tasks

• Personal errands

• Weekly goals

• Random thoughts

🎯 Why it works: Clearing your mind reduces overwhelm and helps you prioritize.

Save the Template in Notion here.

Step 2: Move, but Make It Mindful

This isn’t about crushing a hardcore workout (unless that’s your thing). A gentle run, yoga flow, or even a brisk walk outside can do wonders. Movement helps process stress and boosts endorphins. The Breathe & Flow newsletter offers plenty of insights and tips on mindful movement.

Your Turn: Pick your movement

• Gentle yoga (add your favorite YouTube link here)

• A brisk walk outside

• A light run or stretching session

What movement will you do today?
📝 [Write it here]

🎯 Why it works: Movement helps process stress, boosts endorphins, and energizes your body while calming your mind.

Step 3: Feed Your Soul and Stomach

Cook or prepare something that feels nourishing—your favorite breakfast-for-dinner meal, a hearty soup, or even prepping snacks for the week.

Your Turn: Plan or prepare a meal that feels nourishing and grounding.

It could be as simple as a big salad, a hearty soup, or prepping snacks for the week.

Meal idea or prep plan for today:
📝 [Write it here]

🎯 Why it works: Cooking grounds you in the present moment while nourishing your body for the week ahead.

Step 4: Power Down with Intent

Designate at least one tech-free hour in the evening. Read a book, journal about your week, or just sit and reflect.

Your Turn: Schedule at least one hour away from screens to reflect, journal, or read.

Journal prompts to guide your reflection:

1. What’s one thing I accomplished last week that I’m proud of?

2. What’s one thing I’m excited about for this week?

3. What’s one habit I want to focus on?

If you’re looking for more prompts aimed at high-achievers, check out Before The Chaos newsletter.

Your reflections:
📝 [Write your thoughts here]

🎯 Why it works: Reflection shifts your focus from stress to gratitude and excitement.

Step 5: Sleep Prep Like a Pro

Create a consistent pre-sleep ritual—dim the lights, avoid screens, and wind down with something soothing like light stretches or a calming playlist. Dr. Peter Attia, a prominent longevity expert, emphasizes the critical role of quality sleep in enhancing healthspan and lifespan. In his book Outlive, he offers several practical tips to improve sleep quality.

To enhance sleep, he recommends:

• Consistent Sleep Schedule: Go to bed and wake up at the same time daily to regulate your body's internal clock.

• Optimal Sleep Environment: Keep your bedroom cool, dark, and quiet to promote restful sleep.

• Limit Blue Light Exposure: Reduce screen time before bed to prevent interference with your natural sleep-wake cycle.

• Mindful Consumption: Avoid caffeine and alcohol close to bedtime, as they can disrupt sleep patterns.

• Relaxing Pre-Sleep Routine: Engage in calming activities like reading or meditation to signal your body it's time to wind down.

Implementing these strategies can significantly improve sleep quality, contributing to overall health and longevity.

Your Turn: Create a relaxing nighttime routine:

• Dim the lights

• Avoid screens an hour before bed

• Listen to a calming playlist or podcast

Tonight’s sleep prep plan:
📝 [Write it here]

🎯 Why it works: A solid night’s rest sets the tone for your entire week.

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