Don’t Let the Sunday Scaries Lead the Monday Narrative
We’ve all been there—the weekend winds down, and suddenly your mind spirals into the to-dos, meetings, and “I hope that Slack message wasn’t serious” moments waiting for you on Monday.
Kamy Charles
4/8/20251 min read
This anticipatory stress has a name: the Sunday Scaries. And while it’s common, it doesn’t have to control the start of your week.
Here’s how to quiet the fear and turn Mondays into momentum:
1. Prepare with Intention on Sunday
You don’t need a 20-item checklist. Just prep one thing in three key categories: an outfit, a meal, and a task. One clear priority in each gives you structure without overwhelm.
2. Design a Monday Ritual (That’s Not Your Inbox)
Start with something that grounds you: 10 minutes of movement, meditation, journaling, or your favorite playlist. Protect the first slice of your day for yourself before diving into work.
3. Flip the Focus
Don’t begin your Monday reacting to everyone else’s requests. Start by completing one small, high-impact task that matters to you. That micro-win will shape your mood and build momentum.
4. Reframe the Narrative
Instead of “I have so much to do,” try “I get to decide how I show up today.” Reframing gives you power—and your mindset sets the tone for your outcomes.
5. Check Your Inputs
Avoid doom scrolling on Sunday night. Set a screen-free hour before bed and replace it with a relaxing activity. Your nervous system will thank you—and your Monday self will feel clearer.
Final Thoughts: Own Your Week Before It Owns You
Monday isn’t the villain—it’s a fresh start. Don’t let a temporary feeling shape your entire week. With just a few mindset and ritual tweaks, you can reclaim your Monday, rewrite your narrative, and set the tone for a more empowered week.
You’ve got this.