Sunday Scaries

Hello there,

I hope you’re enjoying your weekend. Do you get the scaries about Monday being just around the corner?

Every Sunday, my wife and I get ready for the week. We look at our calendars and plan out what is to be done so that we can get prepared for what is happening in the upcoming days. Most often we include grocery shopping, meal prep, but most importantly, we focus on getting our ducks in a row so that we can have a great week. We found that organizing ourselves before Monday results in reduced stress, anxiety, and an overall better week.

Here are my 5 tips to help you feel less anxious about Monday:

  1. Set a goal of what you would like to be accomplished over the next 7 days and divide them up into both personally and professionally. Setting the weekly intent will lead you to start off on your own terms.

  2. Set aside at least two time blocks of 45 minutes to set out for physical activity. If you are unable to do that, break up the 90 minutes as much as needed. 90 minutes of moderate activity will help you with stress reduction, weight management, and overall health improvement

  3. Have a plan of action for the meals you will be eating this coming week. You don’t have to meal prep, but if you have a general idea of what you are going to eat, you will be more prepared to make better food decisions.

  4. Make sure you set some time for yourself away from technology on Sunday. Set a goal of 1 hour of technology free time. Increase that each week and see how you feel. You will notice your reliance on technology to decrease and your stress levels will be much lower.

  5. Limit your drinking to 2 drinks or less. Alcohol will actually impact your sleep cycle, which can result in a lower quality of restful sleep. Ensure that you wake up on Monday refreshed by lowering your alcohol intake!

If you follow these tips, you will notice that Sundays will feel so much better and more enjoyable.

What are your pre-week rituals?

If you need help, reply to this message. 

Talk soon,



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