15 tips for your sunday to own the week ahead

Are you familiar with the Sunday Scaries? You know that anxiety that sets in the night before you return to work or school because we feel so unprepared? Anxiety tends to paralyze us. We just stop dead in our tracks of getting anything remotely done because it just feels like there is so much to do. If you tend to feel overwhelmed at the start of the week, we gotcha covered. Check out the tips below to dive into the work week feeling prepared so you can breeze through and handle whatever comes at you.

Getting started:

  • Write down the top 3 things you need to get done on Monday and then plan your day around these priorities.
  • Review your calendar to see what you have going on – there’s nothing that drives anxiety more than being unprepared or worse, missing a meeting.
  • Got a large project, break it down into smaller tasks and then parse them out over the week.
  • Trust us on this one – spend 10 minutes checking your email. It may sound anxiety inducing but it will help you get ready for your week and help you feel calmer heading into it.
  • If you’re working on a side hustle, plan time into your week for it.

To help you get going in the morning:

  • Meal prep lunches and breakfast. A big frittata can last throughout the week and mason jar salads are great for a healthy grab and go lunch.
  • Plan your outfits for the week. Got early morning spin or bootcamp? Set aside your workout clothes along with a bag of clean clothes and toiletries.
  • Check your bank account. This is a big one to help make sure you have what you need for upcoming bills but to also make sure you are not overspending.

To support your overall wellbeing:

  • Identify which workouts you are going to do and then book those classes and schedule them in so you’re less likely to skip.
  • Take a walk through nature. Walking through nature has been proven to be meditative and also just calms your soul.
  • Prep healthy energy stabilizing snacks. Whether you need something before your spouse gets home to make dinner or to help to ensure you’re not grabbing a chocolate bar to get you through between 2-4pm, prep and pack healthy snacks that can sustain your energy. You’ll want to go for a healthy fat, fiber and protein which will give you sustained energy without the crash. For example, half an avocado with salmon or carrots with hummus drizzled with olive oil.
  • Zen out. Take a yoga class or go for a light run if that’s your jam, to clear your mind.
  • Take a salt bath spiked with lavender essential oil before you go to bed. Magnesium is much easier absorbed into the body through the skin and lavender oils are calming and relaxing which can help you not only fall asleep but stay asleep.

To support your mental wellbeing:

  • Take a break. Remember that it’s okay to not be productive. You can sit down and read or just be. It’s okay to not always be on the move and taking a moment to just be can help you be your best later.
  • Write down all the things that are things you think you may forget. Writing them down ensures they aren’t nagging you at 2am while you should be sleeping. Also something feels so satisfying about physically crossing things off a list.