How To Overcome The “Sunday Scaries”

The majority of Millennials and Generation Z workers have reported experiencing the Sunday scaries, but employers haven’t implemented many solutions to combat such feelings. You can avoid the Sunday scaries by maintaining a healthy sleep schedule, setting personal boundaries, organizing upcoming tasks, and treating yourself during the weekend.

By Timothy Mably

As the weekend comes to an end, workers are faced with the Sunday scaries. Described as anxiety for the workweek ahead, the sense of dread is felt by many. It can involve headaches, stomach aches, depression, and other symptoms. The two-day window can feel even briefer due to such stress, which makes it important to know how to overcome the Sunday scaries.

LinkedIn surveyed 3,000 workers in the U.S. and found that 80% experience this sensation. From the selection, Millennials and Generation Z were the vast majority of those who feel anxious as Monday approaches. The study showcases the growing trend which has largely been unaddressed by employers.

There are several methods to combat the Sunday scaries, which tend to rely on self-discipline to cultivate rest and motivation. It is a major part of preparing for the following workweek by taking the weekend to relax and avoid burnout.

Sleep Schedule

The term “self-care” has been popularized in discussions of mental health in recent years. However, it has remained broad and undefined. LinkedIn surveyed professionals who cited their self-care checklist which includes sleeping, healthy eating, exercising, time spent with family and friends, and opportunities to learn. Creating a self-care routine may be impactful as a means of treating the Sunday scaries.

In the survey, 77% of professionals stated that sleeping was the most important component of their self-care checklist. Maintaining a regular sleep schedule may sound simple, but it has proven to be a critical practice according to the survey. Instead of staying up late on Friday, Saturday, or Sunday night to take advantage of the weekend, setting limits will allow you to enter the workweek feeling restful.

During a LinkedIn Learning course, sleep expert Nancy H. Rothstein says, “We can outsource lots of activities in our lives and at work. But sleep isn't one of them. Sleep has a very powerful impact on everything you do when you're awake. How productive you are, how you show up at work in meetings, how you interact with your colleagues, your family, and loved ones.”

Rothstein goes on to explain her career path, as she once observed sleep deprivation’s risks for life, health, and work. She suggests that sleep can change everything, calling it a “superpower” that everyone should utilize strategically. “Our biology has not changed, our behaviors have. Modern life and its demands, distractions, and 24/7 culture are not so sleep-friendly.”

Set Boundaries

As a result of the Sunday scaries, you may be tempted to check your work email or spend time on various tasks to alleviate the upcoming workload during the weekend. In the process, the anxiety and stress can build and become worse which is why it is important to set boundaries for yourself. 

The ease of opening a new tab and responding to work-related emails might require accountability. After a long week, it may be necessary to unplug from technology and spend time apart from screens altogether. This may involve setting parental locks or time limits on specific sites or apps. 

Cultivate Vision

The approaching workweek may feel overwhelming as you are unable to do anything about it. The feeling of not being productive has the potential to stir anxiety as the tasks ahead seem to stack up. As this sense of disorganization can be an inciting factor, it may be beneficial to focus on a concrete vision going into the next week.

By mentally organizing your work responsibilities, you may feel some peace by preparing a vision. Sometimes, this lack of organization can get in the way of sleep or general restfulness during the weekend. Through assertive action, you can relax knowing that you have done everything you can to ensure a productive Monday.

This process will make the impending workweek seem less intimidating. Although cultivating a vision for the days to come may seem purely hypothetical, it is the first step for any successful project. Through realizing the accomplishments you intend to pursue and acknowledging your past achievements, you can settle into the weekend without feeling overwhelmed.

Create a Plan

After cultivating a vision, you can continue to think ahead by initiating a more concrete plan for the approaching week. Without working through the weekend, you may benefit from utilizing a calendar as a way to prep for the upcoming few days.

This doesn’t need to be a detailed process, and can take around 15 minutes to complete. Setting time aside to realize what you can expect and prioritize responsibilities may help to subside anxiety. A weekly agenda can put things into perspective, such as meetings, projects, or other tasks.

Treat Yourself

The feeling of the Sunday scaries can carry over throughout the weekend, making it easy to forget about the other ways you could spend the time off. “Treating yourself” doesn’t have to look like a grand gesture. Instead, planning simple activities or recurring rituals may give you something to look forward to, distracting from the ensuing return to work.

Ultimately, fighting against the Sunday scaries involves a healthy work-life balance. The challenge is faced by all professionals throughout their careers, which means it will require patience. As you implement a plan to prioritize your wellbeing, remember to give yourself grace.

Top Takeaways

What are the Sunday scaries and how can you overcome them?

• The Sunday scaries are a sense of stress and anxiety that many workers feel before a workweek.
• To fight the Sunday scaries, implement a regular sleep schedule to ensure you are physically rested.
• Set boundaries for yourself to avoid overworking and checking work emails during the weekend.
• Create a vision for the workweek ahead by organizing upcoming tasks.
• Treat yourself to something like a good meal or a fun activity to take your mind off work and reduce anxiety.