According to The Cleveland Clinic, the “Sunday Scaries” are feelings of anxiety and dread which occur every Sunday. People describe the “Sunday Scaries” as an anxiety about the work week ahead, because the transition from relaxation mode to work mode can feel challenging. 

As a small business owner, it’s likely you’ve experienced the “Sunday Scaries” at least once. And, if you’re like me, every day as a small business owner is unique, so there can be a certain anxiety about not knowing exactly what the work week will bring. 

This week, I wanted to share 5 steps for conquering the “Sunday Scaries” — 5 ways to approach a new week, so you can experience greater peace of mind. Whether you experience the “Sunday Scaries” every week — or you’re simply looking for better, more effective ways to begin your work week with purpose, this week’s episode is for you.

Conquer the “Sunday Scaries” in 5 Steps

Welcome to Episode 125 of the Brand It, Build It: Conquer the “Sunday Scaries” in 5 Steps. 

According to a LinkedIn study, 80% of professionals experience the Sunday Scaries — with over 90% of Millennials and Get Z reporting they feel the Sunday Scaries. From workload and work-life balance, to anxiety about unfinished to-dos, there are a variety of factors contributing to the feeling of dread or fear before the work week ahead.

With so many of us experiencing at least a little to a lot of fear before the work week begins, I wanted to share 5 steps for conquering the Sunday Scaries. Whether you use these steps in full or in part, I hope they equip you to begin your work week with purpose and peace of mind:

1. Use a project management system. A project management system is something you can add to your business and use within your business to experience better organization, better structure, to provide a better client experience, and to rest assured that all of your projects are clearly organized. Some project management systems even generate to-do lists — so whether you’ve been away from your computer for just a day, for the weekend, or for a vacation, your project management system does the hard work of letting you know exactly what needs to be done, and when it needs to be done. At With Grace and Gold, we use a project management system not only to organize our projects, but also to organize our marketing calendar. Keeping everything housed in one user-friendly, organized place equips us to begin each week with purpose — never wondering what needs to be done, or when it needs to be done — because our to-dos are always clearly organized and presented to us. 
2. Establish business hours. In Episode 115: 5 Must-Have Boundaries Your Business Needs, we discussed how to establish business hours on behalf of your business. Having clearly-defined business hours is not only helpful for you as the owner of your business, but it’s also helpful when it comes to setting expectations for your clients or for businesses you partner with. Having business hours empowers you to work diligently within a set schedule, and to have peace of mind outside of business hours that you did the very best you could. Further, having business hours can create peace of mind when it comes to client communication, because you won’t feel obligated to respond to messages beyond your business hours. With clearly-defined, clearly-communicated business hours, you can experience better work-life balance overall. 
3. Sprinkle variety into your weekend. It doesn’t have to be extravagant, but I recommend doing something out of the ordinary during your weekend. Last weekend, I made a recipe with peppers from our garden. The weekend before, I tried pickling for the first time. These experiences helped me to be present and to feel like I was making the most of my weekend — doing something truly set apart from my work. Variety can mean a change of scenery, a change of pace, trying something new, reading a book, exploring a new hobby, or finding another way to slow down and be present. When you sprinkle variety into your weekend, you’ll likely begin your work week feeling more refreshed.  
4. Create a Sunday routine. My husband and I do laundry and go grocery shopping every Sunday. I also like doing face masks or cooking a new recipe. These routines, separate from work, help me to feel prepared for the week ahead. They are calm activities I look forward to and enjoy doing every Sunday. Whatever your Sunday routine entails, simply having a routine separate from work can help you to feel better prepared and better equipped for the week ahead.
5. Add something special to your Monday morning. Whether you grab your favorite coffee before beginning your workday, go for a walk, or write in your journal — adding something special and unique to your Monday morning can help ease the anxiety you feel about the work week ahead. I always remind myself: The work you’re nervous about will be done better if you’re able to bring your best self to your work week ahead. So, it is truly worthwhile to determine what it takes to create a smooth and peaceful Monday morning.

With a blend of planning (like a project management system and a Sunday routine) and a little bit of variety (like a new weekend activity or a little something special on your Monday morning) the “Sunday Scaries” don’t have to be so scary. I hope these 5 steps equip you to approach your next work week with confidence and peace of mind.

About Brand It, Build It Podcast, Hosted by Kelly Zugay

Hosted by Kelly Zugay, co-founder of With Grace and Gold, The Brand It, Build It Podcast is a leading small business marketing podcast for small business owners, creatives, founders and entrepreneurs. Enjoy weekly, actionable episodes to build a successful, sustainable small business from the inside out.