Sundays are widely known as the day of relaxation. But there’s also a hint of anxiety and trepidation over the week ahead.
Depending on how you look at it, Sundays can either be the start of an incredible week or the gatekeeper to a fiery week of hell.
I favored the latter mindset in school and at my previous job. I woke up every Sunday feeling like I was about to gear up for war.
It wasn’t until I matured that I started seeing Sunday as the day to set the foundation for how the rest of my week would go.
I developed a few Sunday habits that significantly changed how I felt about and approached the week ahead.
This article will discuss those 22 Sunday habits in detail. You can pick and choose the ones that fit your life best. Here’s to a less overwhelming, stress-free, and calmer week ahead!
Quick note: I have split each of these 22 Sunday habits into four main categories: productivity, housekeeping, relaxation and self-care, and health. These are the categories I believe you should focus on the most every Sunday.
Table of Contents
6 Productive Sunday Habits
1. Plan your week
There’s nothing more frustrating than waking up on a Monday with no agenda for how the day will go. And there’s nothing more painful than waking up on a Tuesday with no plan, either. I lived my life like this once, and I’m pretty sure I looked exactly how I felt – haggard.
On Sundays, make sure you plan the rest of your week by:
- Looking at your weekly calendar.
- Figuring out your appointments and deadlines.
- Ironing out all your priority tasks.
- And figuring out the not-so-important tasks that would be nice to get done.
Once you have all these outlined, make a weekly to-do list – write down all your tasks and appointments in a checklist format.
You’ll notice how much lighter you automatically feel when you plan your week. Most of the pressure and overwhelm you feel on Sunday nights and Monday mornings arises from not knowing what you need to do.
But once you have everything on paper (or a digital planner), you’ll realize that your upcoming week isn’t nearly as overwhelming as you thought.
2. Visualize completing the tasks on your to-do list
Visualizing my weekly to-do list on a Sunday further reduces my anxiety because if I can imagine myself doing those tasks, then it means I can do them (in real life).
And this is also why writing things down is crucial because seeing your tasks on paper makes them real. They don’t just exist in your mind.
Also, I haven’t been into the law of attraction scene, but I assume that visualizing completing all your tasks translates to it happening.
So, for example, if I added “complete two articles on X topic” to my to-do list, I close my eyes and see myself performing that task.
Try this on a Sunday. You’d be amazed at how much it motivates and drives you to check things off your list.
3. Finish any unfinished projects before starting anything new
Sundays are the perfect day to wrap up any unfinished tasks.
Most people recommend starting something new on a Sunday but starting a new project when you already have unfinished business only causes more overwhelm down the road.
You don’t want your tasks to pile up later.
Therefore, make it one of your Sunday habits to list anything that needs to be finished. Maybe you’ve been putting off booking an appointment for weeks or have an incomplete novel in the works – use this time to focus on those.
4. Plan your weekly outfits
Even if you aren’t a fashionista, organizing your clothes for the week doesn’t hurt.
This Sunday habit was one of the most life-changing when I worked at my previous job.
Every morning, it was one less decision I had to make, which reduced my likelihood of facing decision fatigue for the rest of the day. Decision fatigue occurs when you make too many decisions during the day, which mentally exhausts you and impedes your ability to make additional decisions.
Decision fatigue is obviously something that should be avoided. However, most people amp up their chances of experiencing it because they spend way too much time ruminating over their outfits for the day – a waste of precious mental energy.
Additionally, time spent choosing and ironing outfits in the morning could be used for healthier (more energizing activities), like exercising, making a better breakfast, etc.
So, organize your outfits for the week every Sunday and iron them too. Also, lay your clothes out in wearing order for the week, so it’ll be easy to grab and go each morning.
5. Do a past week review
Yes, we should forget the past and move toward the future. But without understanding your past, you can’t actually move forward with wisdom. Therefore, doing a past week reflection every Sunday is always good.
This doesn’t have to be a big event where you bust out all the calendars and analyze every detail of your week, but you should at least ask yourself a few questions. And note down three pivotal points or major goals you wanted to achieve and think about the progress you made.
You can ask yourself the following questions:
- Did I make progress (no matter how tiny) toward the goals I set out to achieve last week?
- How do I feel about the past week?
- What changes can I make to my lifestyle or schedule that will help me improve for next week?
6. Prep for Monday morning
Hating Mondays has been a running joke since Henry Ford introduced the five-day workweek.
From Garfield’s “I hate Mondays” to “Monday blues,” – we synonymously associate Mondays with dread, anxiety, and the end of all things relaxing. But it doesn’t have to be that way.
Monday should be seen as a new beginning – the start of a new week to get things right again. And one way to foster this Monday mindset is to take the overwhelm out of your Mondays by preparing for it on Sunday.
Plan your Monday to-do list, charge all your work devices, iron your clothes, prepare your lunch, and fill the kettle on Sunday evening.
Make your Mondays easy on Sunday.
3 Housekeeping Sunday Habits
7. Organize your closet
I can’t be the only one who chucks their clothes into the closet. The people who neatly fold their clothes every day will be a mystery to me because my brain doesn’t work that way.
If you’re the same, the next best thing you can do is organize your closet on a Sunday.
This way, you can sort your weekly outfits at the same time. And getting your closet neat can help you find things easier during the week.
8. Tidy up
It’s refreshing to start the week on a clean note.
However, because Sundays are known as the day for relaxation, cleaning your home might be the last thing on your mind – understandably so.
But think of it this way…cleaning your home on Sunday means you don’t have to worry about it from Monday to Friday!
Now, you don’t have to go crazy and deep clean your house. However, you should clean the areas that people most frequent, like the kitchen, bathrooms, etc. Leave the heavy cleaning for another day – it is Sunday, after all.
9. Do the laundry
Another not-so-fun item on your list might be laundry. And laundry is one of those things that doesn’t seem like a big deal, but it can really affect your mood during the week – especially when you realize the blouse you wanted to wear for your meeting is still waiting to be washed.
Therefore, doing one to two loads of laundry on Sunday is good – and ensure you wash all the items you want to wear during the week.
Knocking laundry off your to-do list on a Sunday is another great way to add some time for yourself in the week.
10 Relaxation & Self-Care Sunday Habits
10. Use a face mask
I love applying a face mask every Sunday – I feel like I have brand-new skin for the week.
Taking care of your skin is also something that may not be prioritized during the week when you’ve got meetings, important projects, and appointments to worry about. Therefore, take a few extra minutes to shower your skin with some TLC on a Sunday.
11. Read a book
Like most relaxing activities, reading a book might fall off your radar during the week. So, what better day than Sunday to unwind and read a novel?
Reading is a great way to de-stress and escape the constant busyness of the week.
I spent some Sundays engrossed in a book the entire day! I used to find it so therapeutic. It helped me escape my life for a little bit.
12. Watch a comforting movie
Another incredible Sunday escape is to watch a comforting movie. And I say comforting and not just any movie because some movies are so disturbing that they make you feel the opposite of relaxed.
What’s an old favorite or a movie you gravitated to in your childhood? You’ll feel much lighter, relaxed, and ready to start Monday on a good note.
13. Stay off your phone
I know it’s the weekend, and you want to binge on social media – but social media is probably one of the biggest causes of your anxiety. It also makes you feel unrested. So, try doing a social media detox on Sundays or limit the time you spend on your phone.
14. Journal
Sundays are the perfect day to grab your journal and do some writing for healing.
As cheesy as it sounds, journaling is an excellent way to wrap up a stressful week or start the following week on a more peaceful note. It helps with offloading your feelings and letting go of pent-up emotions and thoughts so they don’t distract you during the week.
Of course, journaling won’t solve all your problems – but it can definitely set the tone for getting there.
When I don’t journal, I feel like an overflowing cup – I eventually have an emotional breakdown a few days later.
Journaling helps you analyze yourself and nip your problems in the bud before they get worse and spill poison into the rest of your life.
15. Take a nap
I’m sure this is everyone’s most-loved Sunday habit.
After a week of hustling, whether you’re a college student, office worker, or remote worker, nothing beats taking a much-needed nap on a Sunday.
Taking a nap is one of the best ways to replenish lost reserves, especially if you’re someone who doesn’t have a good sleeping schedule during the week.
However, while taking a nap is essential to recharge, don’t let it last more than two hours. You risk falling into a deep sleep that might impact your evening sleeping schedule. You may not sleep at all or only sleep at 2:00 AM, making you even crankier on Monday morning.
16. Sleep in but not too late
One of the best parts about Sunday mornings is that you don’t need to stress about an alarm or get ready early for work. It’s a day where you have full permission to sleep in and dream to your heart’s content.
However, anything in excess is bad for us. While sleeping till 2:00 PM might sound dreamy, you will curse yourself in the evening when you struggle to fall asleep. So, sleep in for at most two hours extra. Your Monday morning self will thank you for that.
17. Meditate
I’m not a great meditator because I make it too complicated. But even I can admit that just closing your eyes for 10 minutes and focusing on your breathing is a stress release.
If you want to relieve yourself of the past week’s worries, close your eyes for a few minutes and concentrate on the rise and fall of your chest.
18. Work on a passion project
During the work week, you may not have the time to work on your passions or creative projects. Therefore, dedicate some time on Sunday to replenish your creative reserves.
Maybe you have a blog but don’t have the time to work on it during the week, or perhaps you love dancing and want to learn something new from a YouTube choreographer. Knock yourself out on Sunday!
19. Do nothing
And, of course, the most relaxing thing you can do on a Sunday is nothing. After a week of grinding and never taking time for yourself, use Sundays as your day to rest and stare mindlessly at a wall if you please.
Don’t feel guilty for not having a mountain of tasks on your to-do list – everyone needs a breather. If you fill your Sunday with too many things, it just becomes another stressful day – which defeats the very purpose of Sundays.
3 Healthy Sunday Habits
20. Get some exercise/yoga
There’s no need to do a full 2-hour workout (If you’re not into that life); some light stretching will do the trick.
Rolling in bed the entire day might sound tempting, but your body will hate you for it on Monday. Light exercise helps relieve tension in your body and gears you up for a productive, energized week.
21. Make a refreshing smoothie
Smoothies are a great addition to your diet. They’re healthy, energizing, and yummy.
While you should have smoothies during the week, you might not have the time to whip one up (you can prep the ingredients, though – more on this in the last point).
But starting your Sunday with a nice, refreshing smoothie is a great way to revive energy and fill you with healthy stuff for the upcoming week.
My two favorite Sunday (or any other day) smoothie recipes are:
1. Green Smoothie
- Half a frozen banana
- A cup of chopped spinach
- One teaspoon of honey
- Half a cup of oat milk
2. Beetroot Smoothie
- Half a cup of chopped beetroot
- A handful of spinach (optional)
- Half a frozen banana
- One teaspoon of honey
- Half a cup of milk (your choice)
- Half a cup of water (to give it a runnier texture)
22. Plan healthy meals for the week
Prepping and planning your weekly meals on a Sunday is game-changing. You will save time, money, and energy during the week.
At my previous job, I packed my lunch for the week on Sundays in airtight containers. So, in the morning, all I had to do was grab and go – no hassle or stress over food.
Planning your meals also ensures you eat more healthily. You’re less likely to order takeout on a whim or pack a Twinkie as lunch.
On Sundays, grab a piece of paper and list the lunch you’d like to eat during the week. Go grocery shopping on Sunday for those items, bulk prepare your food, and freeze them in airtight containers.
Trust me, this is the minimalistic, cool, and mature way to eat lunch nowadays.
You can also prepare smoothie ingredients this way by chopping up your fruits and veggies and freezing them in airtight containers or baggies. You’ll be more motivated to make a smoothie every morning when you don’t need to cut anything.
Final Thoughts
I hope you enjoyed these 22 Sunday habits and will give some a try on your Sunday routine. Remember, this isn’t an exhaustive list; there’s a lot you can do.
Also, choose a few of these activities – no more than 5. You don’t want your Sunday to be a checklist. The goal isn’t to get things done; it’s to relax, recharge, and reduce overwhelm for the next week.