Sunday reset: Expert tips to start your week strong
A Swedish study concluded that Sunday was indeed the most depressing day of the week.
When it comes to weekends, Saturdays are all about relaxing, while Sundays are for getting prepped for the week ahead. Lately, social media has dubbed these Sunday activities the "Sunday reset."
Most of us have a love-hate relationship with Sundays. A recent study found that two-thirds of British people suffer anxiety before returning to work. The Age published an article reporting that Monday mornings in Melbourne’s CBD are quieter than any other weekday. Well, it's still the weekend, and we want to squeeze every bit of fun out of it, but the looming return to the grind can bring on a case of the Sunday scaries. Mondays? Sometimes we just dread them.
But here's the thing—a Sunday reset can help you set yourself up for a productive, happy, and healthy week. Let’s dive into how you can make the most of your Sundays and transform them into the ultimate prep day for the week to come.
Make time for fun
Sundays shouldn’t just be about ticking off tasks and chores. As suggested by John Hall, keynote speaker and co-founder of Calendar, a scheduling and time management app, it’s crucial to carve out time for something you genuinely enjoy. Whether it's brunch with friends, catching an AFL game, or just relaxing with a good book, doing something fun gives you a bright spot to look forward to and helps you unwind before the new week starts.
Plus, having some fun time can actually boost your productivity. For instance, if you’ve got a late afternoon BBQ planned with mates, you’ll be more motivated to get your weekly prep or household chores done early. This way, you can fully enjoy your plans without any lingering to-do lists hanging over your head. Plus, the anticipation of a fun activity can make even the most mundane tasks feel like less of a chore.
Head outside
Spending time outdoors or in nature is a fantastic way to recharge and reset for the week ahead. Professor Ian Hickie from The University of Sydney’s Brain and Mind Centre highlights the importance of syncing with your body clock and getting some sunlight.
If you’ve got a jam-packed schedule, finding a few moments to soak up some rays can make a big difference. During the week, it’s easy to feel like you’re running on empty. But even just 10 to 15 minutes outside can help reset your body clock and boost your energy. Try walking to your local coffee shop in the morning or taking a quick stroll during your lunch break. It's all about keeping a regular routine.
Create a mindset map.
Sonia McDonald, CEO of LeadershipHQ, suggests using a mindset map to clear your head and focus on what truly matters.
Start by jotting down all the things on your mind—tasks, commitments, and any stray thoughts. This process, known as reducing cognitive load, helps get distractions out of your head and onto paper, making it easier to concentrate on the task at hand.
For example, instead of letting worries about an upcoming project swirl around all day, write down everything you’re thinking about. This will help you see what needs your immediate attention and what can be tackled later.
Tackle any negative thoughts head-on by identifying Automatic Negative Thoughts (ANTs) and writing them down. Then, replace them with positive affirmations. One of Sonia’s current go-to affirmations is “I’ve got this!” This helps shift your mindset from worry to confidence.
Having a great mindset is vital for personal and professional success. By mapping out your thoughts and replacing negativity with positive affirmations, you can set yourself up for a more focused and productive week.
So, grab a notebook, jot down your thoughts, and give yourself the mental clarity you need to start your week on a high note.
Look back and reflect
After you’ve mapped out your mindset, it’s time to reflect on the past week or two. This step helps you catch any loose ends and sets you up for a more organised week ahead.
Start by reviewing your calendar and to-do lists. Did you miss any actions from previous meetings or events? If so, jot them down and make a plan to tackle them. Maybe you forgot to send a follow-up email after that networking event or you need to finalise details for an upcoming project.
Take a moment to write quick thank-you notes. Whether it’s a text, an email, or a handwritten note, showing appreciation can strengthen your relationships and create positive vibes.
Next, think about what went well and what didn’t. Did you find that morning workouts boosted your energy, or did late-night Netflix binges leave you groggy? Use these reflections to adjust your routine. For example, if you noticed that meal prepping on Sundays made your weekdays smoother, make it a regular habit.
Reflecting on your week helps you identify areas for improvement. Maybe you need to manage your time better or be more mindful of your stress levels. By making small tweaks, you can enhance your schedule, mindset, and overall planning.