As the week is drawing to a close and Monday is looming in the near future, your thoughts have had enough of the weekend. They are already in the new week that is about to begin, worrying and thinking about work stuff.
Live in the moment and enjoy the day? Nope, not really because after the day, you’re ready to spend a couple of hours trying 3456 different sleeping positions. Still, you are unable to fall asleep.
Does this sound familiar? If yes, you probably got a case of the Sunday blues, my friend.
I’ve had a case of the Sunday blues for a long time, but I remember it getting more of a challenge when my work schedule changed from working shifts to more of the good ol’ 9 to five. It’s beyond annoying to to waste 50 % of the weekend worrying and not living in the present moment, but it’s hard to break the cycle consciously.
Sunday blues for me seems to stem from a habit of worrying. And worrying is the pattern I feel is most harmful to me personally. I get super-worried about the tiniest things sometimes. As the type of introvert I am, it’s kind of inevitable I’m worrying about something all the time. This is why I need to get rid of it by doing something that is concrete and will help me focus on something else.
EMPTY EMAIL AND DESK ON FRIDAY
Before I leave work on Friday (or before my days off), I make a to do-list and organize my desk. When there’s clutter and I don’t know where to begin, my mind gets frantic the first thing on Monday. If I know what I’m doing after the weekend, I don’t have to worry that much on Sunday.
RECAP GOALS & ACHIEVEMENTS
I try to set myself three goals for each work day. This is because I’m trying to teach myself to have concrete goals to avoid the feeling I’m just “drifting” and not making any progress. On Friday I recap my work goals and achievements.
On Sunday I focus on feeling grateful and thinking about the things that have made me happy over the past week. It’s also a way to make me recognize my achievements, no matter how small. How about a bouquet of flowers on your way home on Friday, just because you deserve it?
On Sunday I’ll go to the gym, on a walk or attend a yoga class. When I’m physically tired, I will fall asleep easier. Netflix might be singing its siren song, but fight back and put on those exercise clothes! You can watch Netflix after that with a good conscience.
DO THINGS YOU LOVE
My Sunday routine is to visit my family or have them visiting. It’s the best occasion to spend time together, because no one of us usually has anything planned, as opposed to weekdays. If you love to cook, prep your lunches for the week. As long as you do something that makes your mind busy.
Prep my breakfast and lay out my outfit for Monday morning. The easier the most dreaded of days starts, the less painful it will feel. You can even sleep a little bit longer by having stuff done already. Plus, you are less likely feel panicked and rushed.
Before falling asleep, I meditate or turn on a white-noise app on my phone (at the moment it’s Nature Sounds). A great app for meditating is Stop, Breathe & Relax.
I started meditating a few years ago to help me with work-related stress, and I’ve been doing it more or less ever since. Meditation doesn’t have to be anything else than focusing on your breath and clearing your mind. Simple and very effective.
Have you ever had a case of Sunday Blues? How do you avoid it? I’d love to read your thoughts in the comments!