Sunday Scaries Are Real – 3 Ways to Prepare for Monday Without the Panic
- Nadia Renata
- Aug 10
- 4 min read
The First Step Series: Your Guide to First Job Success – Day 7
Why the Sunday Scaries Happen
We don’t talk about it enough, but the Sunday Scaries are real.
That creeping anxiety that sneaks in on Sunday afternoon…
That knot in your stomach when you think about your inbox…
That low-level dread that Monday is just hours away.
If you’re new to the working world, this might be your first taste of it and it can feel unsettling.
The Sunday Scaries happen for a mix of reasons:
Anticipatory stress - your brain starts running through what’s coming and firing up stress hormones before you’ve even arrived at work.
Unfinished business - loose ends from last week or uncertainty about Monday’s demands.
Transition drop - the weekend feels like a safe zone and shifting gears back into “work mode” can feel jarring.
In the Caribbean, we sometimes brush it off as “just part of life” or say, “You go get used to it.” But getting used to dread isn’t the goal.
You deserve to start your week with focus, calm and a sense of control, not panic. Here’s how to reset your Sundays so Monday doesn’t steal your joy.
1. Make Monday Smaller
One of the biggest drivers of Sunday anxiety is the feeling of carrying your entire work week in your head. Your brain starts trying to hold every task, meeting and potential problem at once and it short-circuits.
The fix? Shrink your mental load down to Monday only.
Choose your Top 3 Priorities: Pick no more than three key things for Monday. Anything else you get done is bonus.
Lay Out Your Visual Cues: Put your clothes, work bag and anything you’ll need in one place so your morning starts calm, not frantic.
Prep Your Fuel: If possible, make your breakfast or lunch ahead. It’s one less decision to make under pressure.
When Monday is just a small, defined set of steps, your body relaxes. That knot in your stomach loosens. And you walk into the week feeling ready, not already behind.
2. Build a Sunday Wind-Down Ritual
Your weekend isn’t just for errands and catching up on chores; it’s also for recharging your mind. A Sunday evening ritual helps signal to your body: “We’re closing the weekend and easing into the week.”
This could be:
Lighting a candle and tidying your space.
Taking a short walk to clear your head.
Doing gentle yoga, stretching, or breathing before bed.
Keep it simple, enjoyable and repeatable. Over time, your brain learns that this routine means safety and calm, making Sunday night a softer landing instead of a mental free-fall.
3. Set Your Mind Before the Week Does
Don’t let your mood be dictated by your first email or meeting on Monday morning. If you don’t set the tone, the week will set it for you and it might not be in your favour.
Take 10–15 minutes on Sunday to:
Review your calendar for the week ahead.
Spot stress points in advance and decide how you’ll approach them.
Write 1–2 intentions for how you want to feel this week, not just what you want to achieve.
This isn’t about obsessing over the week. It’s about putting yourself in the driver’s seat before the week takes the wheel.
Common Sunday Scaries Mistakes
Avoiding these will make Monday far easier:
Overworking Sunday night to “get ahead” (often just leads to exhaustion).
Staying up late to “enjoy the last hours” (you pay for it Monday morning).
Mindless scrolling that fuels anxiety instead of reducing it.
Start the Week on Your Terms - Let Sunday Be Your Launchpad, Not Your Countdown
The Sunday Scaries don’t have to be a weekly battle you just accept. With a little intention, you can turn Sunday evenings from a countdown clock into a calm, confident launchpad for the week ahead.
Remember, Monday is just another day, not a monster to fear. When you prepare your mind, your space and your priorities, you reclaim your power over the week before it even begins. And that’s how you step into Monday not with dread, but with direction.
Affirmation:
“I enter the week with calm focus, prepared for what matters and grounded in what I can control.” – Nadia Renata | Audacious Evolution
Downloadable Resource: Sunday Planning Template
Your free Sunday Planning Template will help you:
Map out Monday’s top priorities.
Plan meals and outfits ahead of time.
Note your weekly intentions.
Identify possible challenges and prepare for them.
Want more tools like this? Stay tuned for the First Step Toolkit at the end of the series.
This article is part of The First Step Series: Your Guide to First Job Success - a collection created to support young people entering the world of work for the first time.
Stay tuned for more articles, tools and affirmations to help you navigate your first job with confidence and purpose.
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