We might joke about the “Sunday Scaries,” but let’s be real—they’re no joke. That creeping sense of dread as the weekend draws to a close is something I’ve felt deeply, and I know so many of you have too. When I was teaching, Sundays were hard. The thought of another week ahead, filled with the usual work demands, plus a sprinkling of stressful surprises, left me watching the clock on Sunday night, wishing I could just freeze time.
The anticipation of an early alarm, a packed day, and the things I was dreading could feel so overwhelming that I sometimes found myself anxious all evening. And while I don’t teach anymore, that feeling still sneaks up on me from time to time.
The truth is, the Sunday Scaries don’t have to control you. They might always linger in the background, but there are ways to take back some control and bring a little calm and balance to your week—even when life feels like it’s running at full speed. We’ve created a Sunday Scaries journal page to support you in putting the ideas detailed below into action.
1. Ground Yourself with Daily Habits
One of the best ways I’ve found to calm the chaos is by building habits into my day. These aren’t big, life-changing actions—just small, consistent routines that make me feel good and remind me I’ve got control over my happiness.
- Start small. If a 10,000-step walk sounds like too much (and let’s be honest, it often is for me), aim for 5,000 instead. Even a short walk is better than none!
- Adjust as needed. After-school walks didn’t feel safe when it was dark, so I started walking on a treadmill instead, or I’d rope a friend in to join me.
- Treat your habits as essentials. Like brushing your teeth or drinking water, these habits can become non-negotiable.
“Consistency is key. Small, daily actions can build big stability in your life.”
2. Add Weekly Joyful Rituals
Daily habits are great, but having weekly rituals to look forward to can really help when you’re staring down another Monday morning. These rituals don’t need to be elaborate—they just need to feel good.
For me, it’s choir on Tuesday evenings. Knowing I have that one guaranteed moment of joy in my week is like a mental reset button. I get to sing my heart out, and it’s just for me—no lesson planning or marking involved!
- Try a class you’ve been considering trying, like yoga or Zumba. (Zumba is so good for the soul—it’s fun, freeing, and you can’t help but smile!)
- Plan small adventures, like a weekend walk in a new park or a coffee date with friends.
- Dedicate time to hobbies, even if it’s something as simple as baking or painting.
“Having something joyful to anticipate each week can be a powerful antidote to the Sunday Scaries.”
3. Set Yourself Up for Success at School
When I was teaching, I found that preparation was everything. If I knew I had everything ready for the next day, I could actually enjoy my Sunday evening instead of spiraling into panic mode.
- Plan ahead: Print your resources the day before or earlier in the week, so you’re not battling the printer on Monday morning.
- Start strong: Mornings set the tone for the day, so make them calm. For me, that meant packing my bag and sorting my lunch the night before. No rushing = no stress.
“Preparation is self-care. The less frantic your mornings, the better your day will be.”
4. Be Kind to Yourself
Even with the best habits and routines, some Sundays will feel tough. And that’s okay. Life happens, and sometimes things slip—it doesn’t mean you’ve failed.
When I miss a habit, I remind myself it’s not the end of the world. Maybe I skipped my walk today, but I can still show up for myself tomorrow. Progress isn’t about perfection; it’s about trying again.
- If something isn’t working, tweak it. Change the time of day or the way you do it until it fits your life.
- Give yourself grace. Nobody’s perfect, and you don’t have to be either.
“It’s not about getting it all right—it’s about showing up for yourself, even in small ways.”
Making Peace with the Sunday Scaries
The Sunday Scaries might never fully disappear, but with habits, routines, and a little self-compassion, you can keep them in check. Whether it’s a short walk, a joyful weekly ritual, or a bit of prep that makes your mornings easier, these small steps add up to a more balanced week.
Remember: you’re not alone in this. So many of us feel the same way, and we’re all figuring it out together. Don’t forget to celebrate the small wins, forgive yourself on the tough days, and always keep moving forward. You’ve got this. 💛
Download the Sunday Scaries journal page here.
