I’m a small-town California girl turned mental health therapist. Favorite things: babies (but don’t have my own!), comfy pants, and taking too many pictures. I'm all about realistic self-care, mental health for everyone, and personal growth even if you hate that phrase (cause I do!).
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There’s a reason #sundayscaries is a thing.
You know that feeling––a pit of dread in your stomach, mindlessly scrolling to avoid thinking about Monday morning, feeling overwhelmed so you just binge on Netflix, busting out the ice cream to drown your sorrows.
It’s safe to say you’re not alone in that. Sometimes the anxiety of the week ahead (or sadness over the ending of the weekend) can be too much. Girl, I get it.
But here’s the thing: I doesn’t have to be that way! Imagine if Sunday was the most powerful day of the week instead. A day you relish rather than dread. You can make it happen! Let’s prevent those Sunday scaries.
The tips I’m about to share with you have helped my Sundays feel wayyyy better, much less stressful, and actually really satisfying! I have full faith that you crush those Sunday scaries and ease into Sunday evening actually feeling accomplished and empowered to start your week.
The hardest, and perhaps most important part? Starting. Putting down that phone, pausing the Netflix. My biggest piece of advice for when you don’t want to do anything: do it, without thinking. Just start with something. That one action will give you the momentum to keep going. So put one foot in front of the other and take that first baby step.
Jot down a list of things you want to have done by the end of the day. You can aim high and be okay with not getting to everything (“clean the blinds!” “mop the floor!”) or keep it to bare minimum. Whatever feels best for you.
Sometimes starting with the to do item I’m most dreading helps me get it done with right away and resolves some anxiety right away. Other times I need to start by doing something I’m excited about (so long as it’s a “to do” not a distraction!) to help me get started. Whatever works.
Sometimes the week looms before you like a dark storm cloud, but you aren’t actually sure what you’re stressed about. Take a moment to jot down what you need to do, appointments, things on your mind. This helps organize the information in your mind, alleviate vague, unnamed worry, and gives you a plan of attack. If you realize there truly is something causing you stress––choose one action you can take to help address it. Stressed about your upcoming obgyn appointment, decide to text a friend about it later for some gal support. Worrying about an upcoming exam? Make your study schedule. Creating your plan for the week helps you know that you are addressing everything in your life that needs attention, and nothing is slipping through the cracks. It also helps remind you that you can handle the things coming your way. Yes, you can!
Decide what chores you want/need to do and get those going. I like to have my laundry finished, so I usually have that going while I’m working on other things. That includes having fresh sheets. The best!
Meals are always stressful and overwhelming for me. It helps to remember, before I even start choosing meals or grocery shopping, to remind myself to Keep. It. Simple!! Meals don’t need to be elaborate or have a dozen ingredients. Maybe you can get away with planning 3 days of meals and grocery shop again after that. Or at the very least, make sure you have a plan for lunch the next day! There are so many resources out there for meal planning, so I won’t get into all of that. The biggest thing is to keep it simple!
Now, you know that self-care is more than just certain activities you do here and there, but rather is a mindset and way of living. BUT, we still have to be intentional about making sure certain things happen. Whatever is part of how you care for yourself in a preventative way, make a plan for when you will schedule that in for the week.
Chores, laundry, meal planning––it’s all SO much more fun while listening to happy, upbeat music. You know those songs that as soon as they turn on you instantly feel happier, want to sing or dance? Choose that music. For me, it often means 90s-00s pop or hip hop, but it can vary depending on what I’m in the mood for! Blast some tunes (or put in ear phones) and get moving!
Consider how you can connect with others while taking charge of your to-do list. Ask your bff to grocery shop with you. Suggest a 20 min chore party with your roommate. Ask your partner to meal plan and prep with you (how romantic is cooking together with fun music??)
This may or may not be like bribing yourself––but that’s okay! Sometimes we need a little motivation to do disliked tasks. Before you get started, think of what you’ll do as a reward––a hot bath, a chocolate bar, an episode of your favorite show?
Sundays can be especially hard to get to sleep early if you’ve slept in or stayed up later during the weekend. All the more reason to stick to a solid bedtime routine, and be sure to start winding down with plenty of time. If you need to set an alarm in your phone––do it! Not sure what to do for a bedtime routine?? Don’t you worry. Check out my 4-post series alllll about sleep, and the free bedtime routine planner (start here). I seriously can’t say enough how important a relaxing nightly ritual is for getting good sleep, AND how important sleep is for your all around health!
I’d love to hear if you try out any of these tips. If you’re on instagram, tag me at @tendandmend so I can cheer you on! As always, we’re in this together.
by Kylie |
November 12, 2018
© Tend and Mend, Kylie Bennett 2019.
I'm Kylie. I’m a small-town California girl turned mental health therapist. Favorite things: babies (but don’t have my own!), comfy pants, and taking too many pictures. I'm all about realistic self-care, mental health for everyone, and personal growth even if you hate that phrase (cause I do!).