The Only Way to Start Your Week Right Is With a Sunday Reset Routine

Finish homework. Complete household chores. Run errands. Catch up on work from the office. For some, Sunday is just another day to get things done and a jump start for the work week.

And the research backs this up. In fact, a recent LinkedIn survey found that nearly 75% of the American workforce experience the “Sunday scaries” and are filled with dread and anxiety about the week ahead. But you don't have to be afraid or stressed on Sundays when you can swap your bajillion weekend responsibilities for a Sunday reset routine.

“A Sunday reset routine is a designated period on Sunday dedicated to preparing for the upcoming week,” explains Ashish Pandya, well-being master coach and founder of Copperwell. “It involves activities like organizing, planning, and self-care to ensure a smooth transition from the weekend. This practice is essential for reducing stress, boosting productivity, and enhancing overall well-being by providing a structured and intentional start to the week.”

Getting some well-needed R&R is just what the doctor ordered. Take a look below at how you can create your very own reset routine, plus learn about all the benefits of resting and preparing for the week ahead.

Why A Sunday Reset Matters

You might think that a Sunday reset routine is about planning for the upcoming week, but it's much more than that. Rather, it’s about stepping away from the everyday flurry of appointments, meetings, text messages, and calls vying for your attention. You're shifting your focus to something that reinvigorates you.

“I see a Sunday routine more as an emotional boundary to prevent burnout rather than just a way to prep for Monday,” says Cheryl Groskopf, LMFT, LPCC, the owner of Evolution to Healing Psychotherapy. “By taking this time, you're saying, ‘I matter, and my well-being comes first.’ It's a powerful way to reclaim your time and make sure you start your week on YOUR terms.”

Nadia Murdock, a mindset and movement coach at Garage Gym Reviews, says she began focusing on herself and her self-care at a young age, which has become a habit that contributes to her mental health and wellness.

“[Sunday] is the day that I pour into myself,” she says. “Even as a kid, I did my own manicures and facials. Even as my life changes over the years, I try to stay true to the idea of slowing down on Sundays and finding ways to empower myself for the week ahead.”

Benefits of Creating a Sunday Reset

Prioritizing yourself is just one of several benefits of a Sunday reset routine. Some others are:

• You feel more organized and in control of your time throughout the week. By preparing in advance, you have a plan of action to follow, which helps diminish decision fatigue and eliminate chaos and anxiety.
  
• No! More! Stress! “A Sunday reset routine can help ease the activity of the amygdala (the part of your brain responsible for stress and fear responses),” Groskopf explains. “When you take time to relax, plan, and practice being in the moment, it signals to your amygdala that it's safe to relax.”
• A Sunday reset routine boosts your emotional regulation. “[It] enhances well-being and emotional balance through self-care activities and reflection,” Pandya says. “This routine sets a positive tone for the week, promoting a balanced lifestyle and ensuring you're prepared for whatever comes your way.”
• Physically, it also benefits your central nervous system. “By intentionally slowing down and doing activities like deep breathing, light stretching, or even a nice walk, you help activate your parasympathetic nervous system (the part of your body that promotes rest and relaxation),” explains Groskopf.
• Having a consistent routine gives you time to regroup and refocus. Facing the week ahead calmly puts you in the right frame of mind.

Components of a Sunday Reset Routine

While calm and rejuvenation is the goal, you have to work for it! Consider the tasks that can pile up throughout the week or the little stressors that can become a big deal. Create a plan to address them as a part of your reset routine.

Laundry and Cleaning

“A Sunday reset routine should include a lot of self-compassion and grace,” Groskopf says. “Focus on what you can achieve rather than stressing about perfection. Start by sorting your laundry and cleaning one room at a time and know that it's okay if you don't finish everything.”

Prioritize what needs to be done. Clean clothes for school or work. An uncluttered area in your living space—a place that allows you to rest and think. Things that are essential for your well-being.

Meal Planning and Preparation

Staring at the open refrigerator wondering what to eat for dinner is stressful! Planning on Sundays will keep you from feeling stressed about cooking. Meal plan on Sunday and freeze items that can quickly be heated up during the week. Incorporate bagged salads and other healthy grab-and-go items you can whip up without much effort. The goal is to have food that’s good and good for you, that's also available and easily accessible.

Self-Care

This is where the rest and rejuvenation part comes in. Add activities to your Sunday schedule that leave you feeling refreshed and calm. Read that book you’ve been trying to finish for weeks. Take a walk in nature. Enjoy some time at the gym. Recharge by taking care of you.

Setting Goals

Goals give you a target to work toward. While you want to be diligent about putting in the effort to achieve your goals, you don’t want to stress about them every Sunday. “You can start to set goals and plan for the week ahead but remember it's fine if things don’t go exactly as planned,” Groskopf notes. “The goal of a Sunday reset routine is to create a supportive and nurturing environment to start your week without beating yourself up if you don't complete every task.”

Overcoming Challenges to Your Routine

Consistency is important and a key component of creating a routine. Give yourself time to find what works for you. Becoming impatient or assuming it’s not working because you haven’t given yourself time can be discouraging. Be willing to add flexibility when needed.

You can also overcome challenges by shifting your focus. Instead of looking at what you haven’t done, be grateful for what you have accomplished. Be encouraged by your willingness to try something new. Be excited about your progress on your journey.

“A well-crafted Sunday Reset Routine should bring clarity to our minds, purity to our hearts, and sincerity to our actions,” Pandya adds. “This holistic approach allows us to truly give our best in the coming week.”