5 Ways To Beat Sunday Night Dread

I think everyone suffers from Sunday night dread- that feeling in the pit of your stomach at the thought of going back to work in the morning.

You might not get it every week, and it could be a Tuesday night dread if you work 7 days a week, and even me, who will admit is very fortunate and lucky to be working for herself, can get that dreaded work feeling the night before.

I remember in my old job, I could have almost cried at the thought of going to work in the morning ,the weekends never seemed long enough. I spent all week counting down to the weekend, I’d wake up every morning and say to myself – ‘ four sleeps till the weekend.’

So I get it.

Today, I’m going to talk about how to make Sunday nights a little better though, and how hopefully they’ll make Monday feel a bit more bearable.

First things first, I don’t want to sound like I’m trying to be preachy or too entitled, but genuinely, if you’re so upset on Sunday nights about going to work, maybe its time to make a change.

I know this is easier said than done, and I’m not saying ‘go hand in your notice’ and I know it’s not that easy, but honestly, there’s so many jobs out there, there’s gotta be one that makes life a bit more bearable.

We work for a very long time, so why do it in a job you hate?

Maybe you could make baby steps towards your dream job, start looking up if you need extra qualifications, start looking around to see if that kind of thing exists, etc… I promise, it’s worth even looking into. You are never stuck in a job, especially one that makes you so unhappy.


So my little TED talk over, lets discuss little things you can do on Sunday night…

  1. To Do List For The Week

Now I used to go into Monday morning not really sure what the week had ahead, and recently, every Sunday, I spend about 5/10 minutes making a to do list for the week.

I put down everything that needs to be done, from work, to emails I need to reply to, to the food shop, to the gym classes I’ll be attending, I put it all down in a note, with emojis cause it looks prettier and I basically write out what I want to achieve that week.

Then as the week goes on, I look back at the list and tick things off.

Now I know this may not be applicable to everyone, but I do always feel making a list of things you need to do for the week does help, as once you’ve written it all down, you know what you’re doing. Instead of sitting worrying about ‘oh I need to do that’ and ‘I can’t forget about that deadline for Wednesday.’

I also always think that everything written down looks a lot less scary than being in my head where I think I have a million things to do.

Once I’ve written my list, I relax, I know what I’m doing for the week, and it helps me to switch off and enjoy the last of the weekend.

2. Pamper

So this sounds like something a total basic bitch would suggest, but seriously, when I’ve got fresh nails, freshly washed hair, a fake tan on and done a face mask, I feel unstoppable.

I feel so much better within myself, so every weekend, I try to keep to a bit of a pamper routine, I find that it means I can’t put off jobs (such as taking pictures, or filming videos) because I’m ready to go, and just in general my confidence is up.

I know this won’t be for everyone, so use this time to do something that will make you feel better on Monday morning, it could be something that is mental/spiritual rather than physical, maybe take the time to mediate, or go to a yoga class, or whatever will make you feel good Monday morning – do that.

3. Give Yourself Something To Look Forward To

I remember a couple of years ago, when I was really struggling with anxiety, my CBT therapist had me draw out a timetable of my week. And she said ‘no wonder you feel rubbish, you’re not doing anything you enjoy.’

Now this may be easier said than done, but try to have at least one thing lined up for the week for you to look forward to. It could be arranging a coffee/drinks after work with a friend, it could be something little like getting a dinner in you enjoy for Monday evening, it could be a film night with your loved one, or promising this week will be the week you look into booking a holiday, or something.

It could be something little like make a new playlist for your commute to work, saving a YouTube video to watch in the morning/on the way to work/ starting a new book to read during the week, etc..

Whatever makes you happy, no matter how big or small, get it in that diary.

4. Get Prepped For Monday

I suppose a little like the to do list, prep for Monday on Sunday night, get your outfit ready, prep for your lunch/dinner, pack your bag, etc… get everything all ready to go and it will probably make your Monday morning a little less chaotic.

5. Try To Have Some Sunday Chill Time

Try to enjoy the rest of your Sunday evening, take some time for you, whatever that may be and enjoy it. You can’t pour from an empty cup, so look after yourself so at least you’ll feel refreshed for Monday.

I hope that one of these small things will help with Sunday night dread, it’s honestly the worst feeling and can leave you feeling miserable, but I do hope that these do help.

Let me know if you have any tips on how to deal with Sunday night blues?

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