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Experience the ‘Sunday Scaries?’ 5 Tips on How to Make the Work Week Less Terrifying!

Updated: Oct 20, 2018


Do you start to feel down on Saturday night thinking about how the weekend is already almost over?  Are you already having anxiety about having to go back to work on Monday? Here are some tips on how to feel more prepared for the work week and how to avoid having a ‘case of the Mondays, Tuesdays, Wednesdays, Thursdays, and Fridays.’


1. Ask Yourself “What does the upcoming week bring that I can look forward to?”

Do you have any exciting events throughout the week that you are looking forward to? If not, you need to start planning – NOW! This can be anything that interests you.


I asked a bunch of my friends what type of things they look forward

to throughout the week and here are some answers I got: 


movie night with the kids, a date night with their husband (or a date if they are single), a hot bath, a yoga class, watching Homeland (Since the show is on Sunday nights, my friend said that she DVR’s it so she has something to look forward to throughout the week – I thought that was brilliant!), playing ‘CatchPhrase’ with his girlfriend, a bike ride, quizzo night at the local pub, a visit to the mall, a workout, a glass of wine, a good book, planning an upcoming vacation


What are some of the things you look forward to throughout the week? 

Write down at least 2-3 self-care ideas you can do this week



2. Prepare a ‘To Do’ List for the week

Grab that journal thing I am always talking about and spend 5-10 minutes writing down a ‘To Do’ list for the week.  This is the part of being an adult that I always dread.  Mostly because my ‘To Do’ list consists of paying bills, doing work, and cleaning/doing laundry.  Here is an example of what my current ‘To Do’ list looks like:


Example of one of my 'To Do' lists

I will be honest...once I have written down my ‘To Dos’ for the week, I feel like a

weight has been lifted off of me.  


This helps me to prioritize and more easily incorporate at least one of my self-care toolbox items into my weekly schedule (see my first Blog post ‘Helping the Helper’ Toolbox here: https://thefeelgoodpractice.wordpress.com/2017/01/18/blog-post-1/). I also like to keep this list somewhere I can see it (I keep it on the front of my refrigerator).  As I complete a task, I place a check next the item and get a weird sense of gratification as I do this :).



3. Have a daily morning routine during the week.

Having a daily routine in the morning can keep you (and your family) on a path towards a more productive work/school day and a less frazzled morning.  I know, I know. Moms reading this right now are probably thinking “I have kids and they are always unpredictable! How am I supposed to keep any routine with kids?” While it may seem impossible to consistently create a routine with kids, it can be done and in fact creates a less stressful environment for you and your family.


According to healthychildren.org, children thrive on routine and consistency. Routine helps to organize life and keep it from becoming too chaotic. This article gives great suggestions on how to incorporate routines into your family’s daily life. [Read full article here: https://www.healthychildren.org/English/family-life/family-dynamics/Pages/The-Importance-of-Family-Routines.aspx]