How To Design A Happy & Stress-Free Sunday For A Successful Week

How often do you wake up Sunday morning thinking about the workweek ahead of you? What level of anxiety and stress do you feel about your to-do list on the weekends? Not many people dub Sunday their favorite day of the week—but what is it that makes this day so challenging? Simple: Our culture places a tremendous value on productivity and does not place as much value on rest.

You may be having brunch with friends, but your thoughts are with your team, your projects, or the meal prepping that needs to get done. Instead of dealing with the Sunday Scaries, though, you can be intentional about how you spend your day, and set up your week for both happiness and success.

Before you take active steps to make your Sunday more enjoyable, first you need to reframe Sundays in your mind as a great day! Be optimistic that you can make this day of the week one of your favorites. Your happiness and well-being will significantly increase by single-tasking and informal mindfulness. As you move through the day, use your five senses and breath to connect to each activity that you are doing.

When you notice your mind wandering—to work, to responsibilities, etc.—bring your attention back to yourself and the moment. You deserve time off and rest. Take it, and enjoy it.

Neuroscience research shows that adults need seven to nine hours of sleep consistently per night. This amount of sleep benefits brain health, focus, memory, decision making, your immune system, and helps to ease stress and anxiousness. By choosing to go to sleep on the earlier side Saturday night, you will feel a lot happier all day Sunday!

You know that exercise is extremely valuable for your spiritual, physical, psychological, emotional, and relational well-being. You may have a Sunday exercise routine already in your schedule where you take a class or go to the gym. To set yourself up for a really great week and to feel happy on Sunday, start your day by moving outside. Ideas include walking, running, hiking, biking, swimming, roller-skating, outdoor yoga, or surfing. Feelings of joy, calm, awe, connection, and positivity will increase tremendously if you move your body under the open sky. Listen to great music or a podcast or the sounds of nature all around you. Do not let bad weather deter you, a run in the rain is equal to a therapy session to me!

It is very easy to have the habit of thinking and worrying about the projects and work that you have coming up in a new week. Our brains have a negativity bias and are constantly scanning the world for "danger" and potential events to be concerned about.

Create a ritual where you sit down in a quiet place and consciously review your previous week. During this exercise, reflect on all areas of your life, not only what you achieved or accomplished. What did you learn? What was challenging? How did you grow? What made you feel content and proud? Grab a cup of your favorite tea or coffee and write in a notebook that makes you smile when you hold it.

Sundays are for savoring. The No. 1 predictor of happiness is human connection. This means spending time with people that you care about and who care about you. The happiest people in the world according to the 2020 World Happiness Report are the Scandinavians, and they spend a lot of time with friends and family daily. A happy Sunday includes time with friends and family where you are present.