Dreading Monday? This Ultimate Sunday Reset Routine Is For You
You know that weird heaviness that hits late Sunday afternoon?
The weekend is winding down, but your mind is already sprinting into next week. You’re suddenly aware of every email you haven’t answered, every load of laundry still waiting, and the mental capacity it will take just to get out the door on Monday.
Your body’s on the couch, but your brain’s halfway to Tuesday.
This is what people call the “Sunday scaries.”
But let’s be honest — it’s more than a quirky nickname.
It’s really anxiety. It’s mental clutter. It’s the emotional weight of holding it all together.
That’s why I started using a Sunday reset routine.
Not to be more productive. Not to check off more boxes.
But to give myself a soft landing at the end of the week… and a gentler entry into the next one.
You don’t have to “cure” Sunday anxiety — you just need to create a ritual that gives it less power. In this post, I will share my Sunday reset routine.
What Is a Sunday Reset Routine — And Why Do You Need One?
A Sunday reset routine is more than organizing your fridge or wiping down counters. It’s a way to:
- emotionally decompress from the past week
- mentally prepare for what’s coming
- physically signal to your body that it’s safe to slow down
This isn’t about doing more. It’s about doing what matters. Especially if you’re feeling burned out, overwhelmed, or stuck in survival mode, a reset routine becomes your anchor — not a to-do list.
You don’t need 3 hours, a cleaning caddy, or an Instagram-perfect planner. You just need a few intentional steps that help you feel grounded instead of panicked.
Let’s walk through what that can look like — and how it might look for you.
A Sunday Reset Routine to Ease Sunday Anxiety and Reduce Monday Stress
These five steps are flexible. You can do all of them or just one — the power is in the intention, not the perfection.
1. Start With a Gentle Brain Dump
Before you plan or clean anything, pause and unload your mind. I loooooovvvveee a good brain dump! 🙂 Here’s how it goes:
Grab a journal, a scrap of paper, or open a notes app and write down everything swirling in your brain:
- unfinished tasks
- things you’re dreading
- little nagging thoughts
- stuff you’re afraid you’ll forget
This simple act of externalizing your inner clutter can work wonders. It’s like a mental detox — you make space to think clearly.
Bonus tip: At the bottom of the list, write: “It’s okay if I don’t do it all.”
This isn’t about pressure. It’s about permission.
2. Check in With the Week Ahead — Gently (Prepare for Monday)
You don’t need to plan every meal or detail every appointment. This is not a CEO meeting with yourself.
Instead, glance at:
- your calendar for major events
- known stressors or deadlines
- pockets of space you can protect for yourself
Ask yourself:
- What can I move, cancel, or delegate?
- Where do I need breathing room?
- What’s one thing I can look forward to?
The point is to reduce surprise and decision fatigue. You’re not planning to get ahead. You’re planning so the week doesn’t steamroll you.
3. Reset Your Physical Space (Strategically)
Don’t confuse “reset” with “deep clean.” This isn’t about spotless perfection — it’s about setting the mood.
Focus on 2–3 areas that you interact with first thing Monday morning. For example:
- Clear your kitchen counter
- Put fresh towels in the bathroom
- Lay out your clothes or prep your bag
You’re creating visual peace to counteract Monday morning chaos.
And hey — if you want to light a candle and play a 2000s slow jam while you do it? Even better.
4. Do One Thing That Feels Luxurious (Even If It’s Tiny)
This is where the reset shifts from productivity to nourishment.
Choose one small thing that feels like a treat, even if it’s super simple:
- A slow cup of tea while the house is quiet
- A long shower with your favorite playlist
- Reading something just because it makes you feel good
- Sitting outside for five whole minutes with your phone in the other room
The goal? Let your nervous system know it’s safe to rest.
You’re not wasting time — you’re restoring your reserves. And restoration is the foundation of a calmer Monday.
5. Choose One Intentional Feeling to Carry Into the Week
Instead of writing a long list of goals, try this:
Ask yourself:
“How do I want this week to feel?”
Peaceful? Empowered? Unhurried? Joyful? Steady?
Then write it down. And ask:
- What’s one thing I can do tomorrow to feel more of this?
- What’s one thing I can say no to in order to protect it?
This helps you anchor your energy to a feeling — not a finish line.
What Makes This Different From Other “Reset Routines”?
Most “Sunday reset” routines are focused on productivity.
This one is focused on peace.
It’s not about having everything perfectly planned by Monday at 8 AM. It’s about softening your edges, reclaiming your time, and feeling armed for the week!
If you’re someone who’s been living in survival mode…
If burnout has made every week feel like a sprint…
If your Sundays feel more like countdowns than time to exhale…
Then this routine isn’t just helpful.
It’s healing.
Leave with This: You Don’t Have to Earn Your Rest
You don’t need to check off every task to deserve a peaceful Sunday.
You’re already worthy of rest, reset, and restoration.
You don’t have to earn it — you just have to choose it.
Start small. Start where you are. Start again next Sunday if this one gets messy.
You’re not behind. You’re rebuilding.
