Have you ever heard of the term “Sunday Scaries”? If so, you are not alone. The “Sunday Scaries” refer to feelings of anxiety that we tend to feel on Sundays about the upcoming week, preventing us from enjoying our day off.

Well, Sundays are actually the perfect opportunity for you to slow down and recharge. Developing a self-care routine can help you feel refreshed, organized, and ready to take on whatever comes your way. Prioritizing self-care on Sundays allows you to reset both mentally and physically.

How to Plan Your Self-Care Sunday Routine

It is important to note that everyone’s self-care Sunday routine is going to look different based on their needs, personality, lifestyle, and time constraints. Some people may have the luxury of dedicating the entire day to self-care, while others may only be able to dedicate a couple of hours in the day.

Regardless of how much time you have available, we have put together a list of ideas that can help you build your self-care routine. It may take some trial and error before you figure out what really works for you.

Disconnect From Your Electronics

That’s right, put down the screens. An essential step in self-care is to unplug from the digital world that seems to occupy every space of our lives. Receiving constant notifications and endless social media scrolling – or “doom-scrolling” – can be overwhelming and increase levels of anxiety, making it harder for you to relax.

On Sundays, try setting aside your phone, tablet, or laptop for a couple of hours. Use this time to be more present with yourself and with the world around you – enjoy a meal without any distractions, go for a walk, or even just simply sit in silence and meditate. Disconnecting from your electronic devices allows your mind to reset and reduce stress, helping you feel more balanced.

Practice a Hobby

During the week, we tend to be occupied with work or school – or sometimes even both at the same time – which doesn’t leave much time for us to engage in our favourite hobbies. Giving yourself time on Sundays to practice activities you genuinely enjoy can boost your mood and help relieve any anxieties accumulated from the week. 

Whether it’s painting, reading, baking, or playing an instrument, hobbies provide an opportunity for you to be creative and unwind from the stresses of everyday life. Dedicating even just 30 minutes to a hobby can make a huge difference in your overall well-being.

Organize Your Space

A cluttered space can lead to a cluttered mind, making it harder to focus and feel at ease. Again, it may be difficult to get organized during the week due to other priorities and commitments, so take some time on Sundays to tidy up your surroundings.

Organizing your space can create a sense of calm and productivity. This could apply to your home, workspace, or your car. Begin with small tasks, such as decluttering your desk or making the effort to make your bed in the morning, and then gradually make your way to bigger messes that need attention. An organized environment not only looks good, but it promotes a more positive and stress-free mindset.

Take Time for Your Skincare Routine

Your skincare routine shouldn’t just be for your looks – it’s a form of self-care that allows you to slow down and focus on yourself. Cleansing, moisturizing, and applying SPF are small but meaningful ways to nurture your skin. You can even take your self-care Sunday a step further and do a sheet mask, exfoliate, or run yourself a nice, hot bubble bath.

The ritual of caring for your skin can be soothing and meditative, especially when paired with relaxing music or calming scents. Investing in a routine that works for you can boost your confidence and serve as a moment of self-love in your daily life. Use this time to detox and cleanse away your worries.

Prepare for the Upcoming Week

Setting aside time on Sundays to prepare for the weeks ahead can reduce stress and make your days run more smoothly. This could include meal prepping, planning your outfits, or organizing your to-do list. 

Having a game plan for the week ahead makes you feel more in control. A little preparation can go a long way in preventing last-minute scrambling and allow you to start the week feeling refreshed and ready to take on whatever comes your way.

Prioritize Rest on Sundays

Quite possibly one of the most important things you can do on a Sunday is to prioritize rest. It’s normal to feel drained from the week – make sure Sunday is your day to rest and recharge. 

Sleep in, read a book, or simply relax without feeling any guilt. Giving yourself permission to unwind can improve your overall well-being and set a positive tone for the week ahead. Self-care isn’t just about productivity – it is also about giving yourself the rest you deserve.

Why is Having a Self-Care Sunday Routine so Important?

A Self-Care Sunday sets the tone for the week ahead by allowing you to reset, recharge, and prioritize your well-being. It helps you decompress from the previous week and mentally prepare for the new one. Without dedicated rest, stress can accumulate, leading to burnout, fatigue, and decreased productivity.

If you repeat this routine every week, it will eventually become a habit instead of an afterthought. Over time, your body and mind will associate Sundays with rest and relaxation, making it easier to maintain a balanced lifestyle. By making self-care a Sunday ritual, you set yourself up for a balanced, productive, and stress-free week ahead. Sunday Scaries, begone!

At Healing Spaces, our counselors are here to help you battle these stressful feelings. Our amazing team of mental health counselors can offer you the support you need. Don’t be afraid to ask for help – request an appointment today.