Looking for a Sunday routine that actually helps you feel calmer instead of more overwhelmed? A simple Sunday reset checklist can take the guesswork out of preparing for the week ahead and give you a structure that feels grounding, not rigid.
Have you ever felt that pit in your stomach as the weekend winds down? That mix of worry, restlessness, and dread we often experience has a name – the “Sunday scaries”. And you’re not alone. In fact, research from the American Academy of Sleep Medicine shows that nearly 8 in 10 US adults admit they struggle to fall asleep on Sunday nights compared to the rest of the week. Across the pond, a U.K. survey found that two-thirds of adults regularly feel anxious on Sundays, with the numbers climbing even higher for young adults aged 18–24. Clearly, the Sunday scaries are a global experience.
As a Canadian clinical counsellor in private practice, I see this pattern all the time. In my work with clients navigating stress, anxiety, burnout, and life transitions, I’ve noticed how small Sunday routines and rituals at home can completely shift the tone of the week ahead.
In this guide, I’ll walk you through three therapist-approved Sunday reset routine ideas — quick five-minute resets, a practical 20-minute Sunday reset routine, and a deeper 60-minute version. You’ll learn the why behind each step, get copy-paste therapist scripts you can actually use, and take away a printable Sunday reset checklist that makes it all feel doable. Whether you’re craving a cozy Sunday morning routine, a calm way of relaxing on Sunday, or a Sunday night routine to set the stage for better sleep, you’ll find an approach here that fits your real life — especially if you’re a busy person juggling work, family, or simply your own wellbeing.
Let’s reset together.
What are the ‘Sunday Scaries’ and Why Does a Sunday Reset Routine Help?
We often joke about the Sunday scaries, but what’s really happening is a form of anticipatory anxiety. That uneasy feeling your body and mind create when you’re bracing for the week ahead. It’s a mix of stress, low mood, and restlessness that tends to hit hardest on Sunday evenings, right when you’re supposed to be winding down. This isn’t just “in your head.” From a clinical perspective, transitions like moving from the freedom of the weekend into the structure of Monday can activate your body’s stress system, also known as the HPA axis. When that system is on high alert, it can disrupt sleep, fuel racing thoughts, and make it harder to relax on Sunday night. Did you know that more heart attacks occur on Mondays and Sundays than on any other day of the week? Scary!
That’s where Sunday routines make such a difference. By creating small, predictable rituals (what I like to call micro-routines or micro-moments of self-care). You give your brain fewer decisions to wrestle with. In plain language, you’re lowering cognitive load: instead of spinning in “what ifs” about the week, you follow a simple plan that gently shifts your focus back to what you can control.
Even something as simple as following a Sunday reset checklist helps your nervous system calm down, because your mind sees order and closure instead of chaos. Over time, these little steps train your body to associate Sundays with grounding and recovery, rather than dread.
The Ultimate Sunday Routine Checklist
The truth is, not every Sunday looks the same. Some weeks you might have the time and energy for a full reset, while other weeks you barely have five minutes to yourself. That’s why I’ve created three different Sunday routines you can choose from — a quick 5-minute reset, a realistic 20-minute Sunday morning routine for busy people, and a deeper 60-minute version for when you want to go all in.
5-Minute Sunday Reset (For Very Busy People)
Sometimes the weekend gets away from you, and before you know it, Monday is looming. That doesn’t mean you have to give up on a routine altogether — even five intentional minutes can calm your nervous system and set you up for a better start to the week.
Here’s a simple Sunday reset routine you can do anywhere, no special tools needed:
Minute 1: Brain dump. Grab a sticky note, your phone, or a notebook and write down every thought that’s buzzing around about the week ahead — appointments, to-dos, worries. Getting it out of your head reduces the mental noise that fuels the Sunday scaries and relaxes the nervous system.
Minute 2: Prioritize your top three. Circle or highlight the three most important things from your list. This keeps you focused on what truly matters instead of everything at once.
Minute 3: Quick calendar check. Open your calendar or that super aesthetic day planner that inspires you, and make sure those top three items are visible and accounted for. Adjust if needed.
Minutes 4–5: Grounding breath. Do these breathing techniques for anxiety and stress management even if you don’t feel anxious right at that moment. Sit comfortably, place one hand on your chest and one on your belly, and practice “box breathing”: inhale for 4, hold for 4, exhale for 4, hold for 4. Two rounds are enough to signal your body that it’s safe to relax.
P.S. Copyable CBT script you can try: “If Monday feels overwhelming, I will remind myself: I’ve already chosen my top three priorities, and that’s enough. If something unexpected comes up, I can adjust — it doesn’t mean I’ve failed.”
20-Minute Sunday Reset (Most Popular)
If there’s one Sunday routine I recommend to almost everyone, it’s this one. Twenty minutes is long enough to feel like you’ve had a full reset, but short enough that it won’t take over your day. This Sunday reset routine gives you structure, calm, and just the right amount of preparation.
Here’s how to spend those 20 minutes:
Minutes 1–5: Brain dump + prioritize. Write down everything circling in your mind — errands, household chores, appointments, little worries, even random “don’t forget” thoughts. Then, highlight the three most important things you want to focus on for the week ahead. This step is like decluttering your brain so the Sunday scaries don’t spiral out of control.
Minutes 6–10: Plan meals/snacks for three days. Nothing complicated, just jot down simple breakfasts, lunches, or snacks you know you’ll actually eat. Planning even a few meals reduces decision fatigue during the week, especially when you’re tired after work. P.S. I can help you romanticize your weekly meal planning routine. Yes, it’s possible!
Minutes 11–15: Tidy high-traffic areas. Pick one spot that will make Monday morning easier. Maybe clearing the kitchen counter, wiping down the bathroom sink, or gathering stray laundry. A five-minute tidy brings visible order to your space, which your nervous system translates into calm.
Minutes 16–20: Self-care pause. End with something that feels restorative: a gentle stretch, a short meditation, or just sitting quietly with a cup of tea. The goal isn’t to “do more” but to signal your body that Sunday can end peacefully.
Journaling prompt to try tonight: “What is one thing I can let go of this week, and one thing I want to welcome in?”
60-Minute Sunday Reset (Deep Reset)
Sometimes, what you really need is a full hour to breathe, reset, and set yourself up for success. This is the ultimate Sunday reset routine, not about perfection, but about creating space to feel grounded, organized, and clear before the week begins. If you’ve been craving Sunday routine ideas that go beyond surface-level tidying, this is for you.
Here’s how to spend those 60 minutes:
Minutes 1–10: Full brain dump + calendar mapping
Grab a notebook, planner, or even a notes app, and empty your head onto the page — appointments, worries, reminders, everything. Once it’s all out, map the important items into your calendar.
Minutes 11–25: Meal prep for the week
Choose 2–3 dinners or key lunches to batch. Think simple, nourishing meals — nothing elaborate unless cooking relaxes you. Chop vegetables, cook a grain, or prep proteins. Having ready-to-go food reduces weekday stress and gives you back energy when you need it most. You can steal my go-to Meal prep tools, apps, and services!
Minutes 26–35: Digital inbox triage
Open your email or messages, but here’s the key — only handle the essentials. Delete junk, archive what doesn’t need your attention, and star or flag the top 3 items you’ll address Monday. Don’t get sucked into replying; this is about clearing mental clutter, not working.
Minutes 36–50: Therapy-style reflection
Set a timer for 15 minutes and journal with these prompts:
- What drained me last week?
- What energized me last week?
- Where do I want to shift my focus this week?
Reflection helps you notice patterns instead of repeating them. This isn’t about criticism; it’s about awareness.
Minutes 51–60: Laundry + outfit planning
Wash a quick load or fold what’s clean. Then, set aside 3–5 go-to outfits for the week (work, workouts, kids’ drop-offs — whatever fits your life). This tiny step eliminates morning decision fatigue and prevents those “nothing to wear” spirals.
Extra touches to make this routine your own:
- Add a 5-minute stretch or meditation between steps to reset your body.
- Light a fall candle, play calming music, or brew tea while you work through your Sunday reset checklist. Sensory cues help anchor the routine.
- End with something joyful: a book chapter, a hot shower, or a quick walk outside. The goal is to associate your reset with calm, not just chores.
BONUS: Quick Sleep Hygiene Checklist For Sunday Night:
- Dim lights 30–60 minutes before bed
- Avoid caffeine after mid-afternoon
- Put devices away or use night mode.
- Keep bedtime consistent (even on weekends)
What to Avoid on Sundays
While it’s tempting to turn Sundays into a full-blown productivity marathon, some habits can actually fuel the Sunday scaries instead of easing them. The goal of a Sunday routine is to feel calm, prepared, and balanced — not drained or anxious. Here are a few common traps to watch out for, along with simple alternatives:
All-or-nothing prepping
Trying to clean, meal prep, plan your week, do laundry, and finish every little task perfectly in one day can leave you exhausted before Monday even begins. Instead, focus on micro-resets like the 5- or 20-minute routines we covered.
Doomscrolling emails or social media
Checking work emails or endlessly scrolling news and social feeds can spike stress hormones and trigger anticipatory anxiety. Swap this habit for a quick, intentional check-in: set a 10-minute timer, handle only urgent items, and close the inbox. Even better, give yourself a full digital break and use that time for a relaxing ritual, like journaling, tea, or a short walk.
Overbooking chores or errands
A jam-packed Sunday schedule might feel productive, but it can backfire, leaving you mentally and physically depleted. Instead of cramming everything in, spread tasks across the week or use your Sunday reset checklist to pick 2–3 high-impact activities.
Ignoring self-care
Some people fill Sunday with only responsibilities and forget to include even a small moment of self-care. Skipping self-care increases stress and makes the week feel heavier. Include at least one restorative habit — a five-minute stretch, meditation, or reading a few pages of a book — so your nervous system knows Sunday can be calm and safe.
Comparing your Sunday to others
Scrolling Pinterest or Instagram and seeing “perfect” Sunday routines can create unnecessary pressure. Remember: your routine is for you, not for anyone else. Focus on what fits your life, energy, and needs.
FAQs About Sunday Routines
How do I spend my ideal Sunday?
An ideal Sunday balances productivity with rest. Start with a Sunday morning routine that feels manageable — maybe a quick brain dump, a short stretch, or a cup of tea while planning your top priorities. Include a few moments of self-care and finish the day with a calming Sunday night routine. The goal is to reset without overloading your energy.
What are some unique Sunday rituals?
Unique Sunday rituals can be anything that feels grounding and enjoyable for you. Examples include lighting a candle while journaling, doing a 10-minute meditation, prepping a nourishing meal, or creating a mini gratitude list. Even small actions, like a mindful walk or tidying a favourite corner of your home, can serve as effective Sunday reset routines. The key is consistency over complexity.
How to prepare for the week ahead on Sunday?
Use your Sunday to organize tasks, plan meals, and map your calendar so Monday feels manageable. A Sunday reset checklist can help you prioritize the top 3 things for the week, batch simple meals, and handle essential chores. Pair this with a few self-care rituals to calm your mind. This preparation reduces anticipatory stress and sets a calm tone for the week.
How to have a calm Sunday?
To have a calm Sunday, combine structure with rest. Follow a short Sunday morning routine, limit time on work emails or social media, and schedule moments of quiet, like journaling, meditation, or a walk. Avoid overbooking chores or comparing your day to others. Mindful, small resets can transform Sunday into a peaceful transition day.
What is the best routine for Sunday?
The best routine is one that fits your energy, priorities, and lifestyle. Many people thrive with a tiered Sunday reset routine, like a 5-minute mini reset on busy weeks, a 20-minute balanced plan, or a full 60-minute deep reset. Include planning, self-care, and reflection so your body and mind feel grounded. Consistency matters more than perfection.
What does it mean when someone says Sunday reset?
A Sunday reset is a set of intentional activities that help you clear mental and physical clutter, relax, and prepare for the week. It can include planning meals, tidying spaces, journaling, or following a short self-care routine. The purpose is to reduce the Sunday scaries and enter Monday with clarity and calm.
What time is Sunday scaries?
The Sunday scaries typically peak in the late afternoon or evening as the weekend winds down and thoughts turn to the week ahead. For many, this occurs around 4–8 PM, but it can vary depending on your schedule. Following a Sunday night routine or Sunday reset checklist can help prevent anxiety from taking over during these hours.
This Was My Sunday Reset Routine Checklist for a Calm Week
Sundays don’t have to be a source of stress or dread. By following intentional Sunday routines — whether it’s a quick 5-minute reset, a practical 20-minute plan, or a full 60-minute deep reset — you can calm your mind, organize your week, and set yourself up for success. Using tools like a Sunday reset checklist, practicing a gentle Sunday morning routine for busy people, and ending the day with a relaxing Sunday night routine helps reduce the Sunday scaries and gives you space to recharge.
Remember, the goal isn’t perfection; it’s progress. Pick the routines that fit your life, experiment with small rituals, and watch how consistent Sunday practices transform the week ahead. Your Sundays can become a time of calm, clarity, and preparation — a reset that truly works for you.
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