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Sunday is debatably one of the most misunderstood days of the week. According to two analyses of data collected from Twitter and Google, Sunday is linked to increased negative emotions and anxiety.
Sure, it is the last day of the weekend. The dreadful Monday is looming over your head. But with a change of perspective, you will find that Sunday is the perfect opportunity to make a positive start to your week.
In this article, you will find 14 Sunday habits to prepare for a better week and bring Sunday the glory it deserves.
Sunday Habits For Rest And Relaxation
Sleep feels like a waste of time when life gets busy. That couldn’t be farther from the truth! In his book, Change your habits, change your life, accountant and financial planner Tom Corley studied the common habits of 233 self-made wealthy people. He reported that 89 percent of them slept seven hours or more a day.
Indeed, sleep sets you up for success, as it boosts cognitive skills and performance. On the other hand, sleep deprivation can lead to their impairment . Now you will no longer feel guilty for staying under the blanket a little longer!
Don’t Stay Up Too Late
Sleepiness and alertness follow a circadian rhythm. This natural rhythm is mediated by hormone secretion and changes in body temperature. Ultimately, it is what makes us sleep at night and wake up in the morning.
Your biological clock has picked up on sleeping and waking up early during the week. This internal clock is slow to adapt. Therefore, abrupt changes in your sleep schedule can throw this system off balance. Consequences include sleep deprivation and poor performance .
I am by no means suggesting that you cancel Sunday night out. You can consider moving it a bit sooner in the day. There will be time to return home, slow down, relax, and sleep relatively early.
Steer Clear Of Social Media
Do you spend breaks from work scrolling down Instagram? I sure declare guilty. You may believe that navigating around social media is relaxing and fun. However, more daily exposure to social media is linked to greater anxiety .
Social media can impact mental health, self-image, or self-worth. Everyone posts about their high moments, making it hard to find something relatable. This can increase FOMO, low confidence, and negative emotions.
So, take a break from your social media (or your phone altogether). Use the free time to engage in activities that boost your serotonin and brighten your smile.
Sunday Habits For Productivity
Plan For Your Week
Throwing yourself into the week without a plan can feel overwhelming. It is nearly superhuman to keep everything in mind without forgetting something important.
You can build a Sunday habit of writing down your weekly schedule. Planning can reduce anxiety because it helps you take things off your mind and makes it easier to get things done.
I find that when I haven’t carved out my daily activities, I waste time figuring out what to do first and how to do it.
When you have everything written down and organized, you can reserve more of your mindpower for doing mode.
Set Goals For The Week
Writing weekly goals can become a Sunday habit to help you design the life of your dreams. Weekly goals can help you remain focused, motivated, and consistent.
Your goals can be short-term or part of your long-term plans. They can serve as a guide of what to do next so that you take organized and conscious action. Therefore, it becomes easier to stay on track and achieve your dreams.
Clean Up And Organize Your Space
Understandably, you may not have time during the week to rescue your space from dirt. However, if you don’t do something about it during the weekend, the mess will keep piling up. This can hinder your daily activities, slowing down your performance.
Decluttering and tidying your apartment may be the least attractive thing to do on a Sunday. However, a clean and organized space sets you in the mood for a more productive week.
Stephen King even keeps his workspace arranged in a specific way. This method reduces distractions and increases focus. It trains the mind to enter a workflow whenever you find yourself in that specific place.
Plan Your Finances
It may be hard to predict a month’s expenses. But a week is the perfect time frame to make a financial plan. You can use a bit of your Sunday to do the logistics. Having an economic plan can reduce financial anxiety and keep you from running out of money early in your week.
Start by calculating the money you earn weekly or that specific week. Then, write down the expenses you expect to have. Always plan out a spare amount in case something unpredictable pops up. Make sure to put some money aside for the month’s fixed costs.
When all that is out of the way, see if you can save up any remaining money. No amount is too small. If you consistently save some money, it can add up.
Here is another Sunday habit of making your week easier. When you run home after work, you are probably too tired and famished to make a meal from scratch. Having something ready in the fridge can make a whole difference.
Meal prepping can help you make healthier food choices and reduce the amount of takeout. It also requires putting some thought into your plate’s consistency, something we don’t always have the luxury to do during the week.
All this can result in a more balanced diet. It also saves you time and trouble from cleaning a messy kitchen.
Sunday Habits For Better Relationships
Spend Time With Your Family
Living under the same roof does not mean seeing each other very often. Busy schedules and different programs keep family members outside of the house for the best part of the day. Sunday equals rest for most, and you can spend some of it reconnecting with your family.
This doesn’t necessarily mean spending all day together. Each member will still want to use their free time to do things they want. But you can plan to spend some quality time together to catch up and share some love.
Connect With Friends On The Phone
You may not be able to see all of your friends in a single week. Having calls to spill the latest tea can keep relationships alive.
Ringing your friends’ phones shows you care for them. And if you fear you will bother them, you can simply check ahead if they are available to talk.
Texting is fine, but it cannot substitute for a real conversation. If you have twenty minutes to text someone, call them instead.
Hearing their voice and being able to understand their emotions is vital for honest connection.
Plan Your Friends Meetings
We all have that friend who texts us to go out last minute. We are either forced to decline or say yes despite the strain it puts on our schedule. To prevent that, you can build a Sunday habit of checking with your friends to plan your weekly meetings.
Sunday Habits For Personal Growth
Learn About A New Subject
Successful people understand the value of constantly evolving. Having a growth mindset means believing you can always improve by learning new skills. You can explore your interest to find a subject you would be eager to dive into.
Then, you can make a Sunday habit of adding new knowledge on that subject until you master it. Of course, you can begin learning in any way you find more intriguing. After all, this process should be fun and interesting.
Pick Up A Sunday Hobby
As kids, we enjoyed at least one extracurricular activity. But when we turned to adults, we started to believe hobbies are a waste of time. However, nothing changed. We are still multidimensional beings with various interests.
Sunday is the perfect day to explore those interests and do something for your inner child. You can pick up drawing, creative writing, or anything to express your mind.
You can also opt for something that combines your passion with a bit of exercise, like running in nature.
Meditation can become a life-changing habit since it boasts a handful of health benefits. According to Mayo Clinic, it can have a positive effect on both the mental and the physical world.
Meditation increases the focus on the present and calms the mind, reducing stress and negative emotions.
Fitting a daily meditation practice into your tight schedule can prove challenging. You can start implementing it into your Sunday routines as a way to release the tension of the previous week and prepare the ground for the following.
Conclusion On Sunday Habits
Adopting Sunday habits focusing on rest and relaxation, productivity, better relationships, and personal growth can help prepare you for a better week ahead.
Getting enough sleep and avoiding social media can help you feel more rested and less stressed. Planning for the week, setting goals, and organizing your space can boost productivity and reduce the feeling of overwhelm.
Taking the time to connect with family and friends and planning for social engagements can help you build and maintain strong relationships.
Lastly, engaging in personal growth activities such as learning about a new subject, picking up a hobby, or practicing meditation can help you feel more fulfilled and centered.
Incorporating some or all of these Sunday habits into your routine can prepare you for a more successful and enjoyable week.
|I. H. D. A. N. J. H. J. B. Wei Wang, «Twitter Analysis: Studying US Weekly Trends in Work Stress and Emotion,» Special Issue: New Methods in Work and Organisational Health Psychology, 15 March 2016.
|J. M. Ellenbogen, «Cognitive benefits of sleep and their loss due to sleep deprivation,» Neurology, 64, 7, April 2005.
|J. Arendt, «Shift work: coping with the biological clock,» Occupational Medicine 1, p. Pages 10–20, January 2010.
|K. M. F. C. M. O. Anna Vannucci, «Social media use and anxiety in emerging adults,» Journal of Affective Disorders. Volume 207, pp. Pages 163-166, 2017.