It’s Sunday evening. You’ve had a good weekend—but suddenly, your stomach tightens and your brain starts spinning. You think of all the things you didn’t do, what’s coming up tomorrow, and how you’re going to get through the week. Sound familiar? This is the “Sunday Scaries,” and they’re real. But they’re also manageable. With a little planning and executive function support, you can end your weekend feeling calmer—and start your week with more clarity and control.
What Are the “Sunday Scaries” Really About?
That anxious Sunday feeling often comes from uncertainty, mental overload, or lack of control. Executive function skills—like planning, prioritizing, and time management—help reduce this stress by giving your brain a roadmap for the week ahead.
Below, we’ll walk through a simple process to help you prepare for the week with less stress and more structure.
Step 1: Brain Dump It Out
Start by getting everything out of your head. Grab a notebook, planner, or digital note and write down all the tasks, appointments, errands, reminders, and worries swirling around.
Tip: Don’t organize yet—just capture. Think: “What’s weighing on me?” “What do I know is coming up?”
Step 2: Sort by Category
Once you’ve unloaded your thoughts, begin grouping them:
- 📅 Time-specific: Meetings, appointments, classes, deadlines
- 🧠 Tasks: Work to-dos, homework, chores, errands
- 💬 Communication: Emails to send, calls to return, texts to answer
- 💡 Reminders/ideas: “Buy a gift,” “Look into therapy,” “Ask about PTO”
This helps you move from scattered thoughts to actionable items.
Step 3: Set Your Priorities
Everything doesn’t need to happen Monday morning. Look at your categories and ask:
- ❗ What must be done this week?
- 🕓 What has a time-sensitive deadline?
- ✨ What could wait or be delegated?
Choose your “Top 3” priorities for Monday. Starting with too many goals can increase overwhelm. Keep it realistic and success-focused.
Step 4: Build a Skeleton Schedule
Take 10–15 minutes to sketch out a rough plan for your week. You don’t need a perfect hour-by-hour calendar—just a basic idea of:
- When your major blocks of time are (work, class, caregiving, etc.)
- When you might plug in high-focus work vs. admin or errands
- Where you need buffers, breaks, or recovery time
Tip: If you’re a visual thinker, try color-coding or blocking time in a digital calendar. If you’re more list-oriented, a daily task list might be better.
Step 5: Plan One Small “Win” for Monday
Ending Sunday with a clear, achievable plan for Monday gives you something solid to anchor your energy. Choose something simple but meaningful—like:
- “Send that email I’ve been avoiding”
- “Get up and move for 15 minutes at lunch”
- “Write down my top 3 priorities before starting work”
Small wins create momentum. Momentum quiets anxiety.
Bonus Tips: Make Sunday Work for You
Try building rituals into your Sunday evening that make the transition feel smoother. These could include:
- 📓 A Sunday planning journal or whiteboard session
- 🕯 Lighting a candle, doing a quick tidy-up, or playing calming music
- 📴 Putting your phone on “Do Not Disturb” for an hour before bed
The goal isn’t to “do more,” but to give your brain a gentler on-ramp into the week ahead.
Final Thoughts
The Sunday Scaries don’t have to rule your weekend. With a few small shifts—and some executive function support—you can end your weekend feeling grounded, not panicked.
Need help building a planning system that works for your brain? Our coaches can help you design routines that reduce stress and increase follow-through.
