As the say goes, "a Sunday well spent brings a day of content," which is why Sunday self-care ideas are so essential. While we often talk about "self-care Saturday," quality time on Sunday spent taking are of yourself, doing something creative, and maybe throwing in a little preparation can mean the difference between a chaotic, anxiety-filled week and a calm, productive one.
In other words, although the Sunday Scaries are common, they don't have to be your reality. You can take back Sunday for yourself and turn it into a day that brings you joy and inspiration.
17 Self-Care Sunday Ideas to Try This Weekend
1. Get some alone time in
If you have kids, you know that alone time isn't easy to come by, but even an hour of alone time on Sundays can benefit you. Try waking up earlier than your kids do and curling up in bed with a book, or if you have a partner, ask them to take the kids for an hour during the day. And hey, there's nothing wrong with putting your kid in front of a screen once in a while if you don't have any other options!
2. Do something creative
Creativity means something different for each of us, so find something that ignites your creative spark and engage in it this Sunday. Write, paint, draw, knit, listen to music, or simply close your eyes and think.
3. Learn something new
In the hustle and bustle of life, it can be easy to avoid learning new things because we don't have time time. But if you dedicate some time on Sundays to learning something new, like a new skill or hobby, you'll find that your brain feels refreshed, excited, and ready to take on the week ahead.
4. Make a plan for the upcoming week
Sometimes, the reason the Sunday Scaries hit us so hard is because all we can imagine when we think about the week ahead is pure chaos, whether at work, at home, or both. So make a plan for the upcoming week, looking at priorities and pockets of time when you can prioritize self-care.
Make a plan for the upcoming week.
5. Spend 15 minutes journaling
If you only have 10 minutes to journal, that's great too! The most important thing here is that you journal at all. Take this time to do a brain dump, make a list, journal on gratitude, or whatever else your heart desires.
6. Take a bubble bath
A relaxing bath can be incredibly helpful on Sundays, especially if Sundays tend to make you anxious. Warm water lowers our body temperature, which naturally relaxes us.
7. Go for a lung run
Endorphins — and that runner's high — will bring you joy and make the upcoming week feel more manageable. Not a runner? Any kind of exercise will work just as well, and you get bonus points if it's outside.
8. Set yourself up to get enough sleep
"Revenge bedtime procrastination" is a not-so-smart method many of use to take back control over our free time. Basically, it's the idea that by staying up later, we can have more time to ourselves. While true, it will just make you more tired and irritable on Monday morning, so set yourself up for a night of good sleep by getting in bed early enough and practicing good sleep hygiene.
9. Make a gratitude list
Gratitude is incredibly important for reducing stress levels and bringing joy and happiness into our lives, so make a list of things you're grateful for.
10. Listen to relaxing music
You know that feeling you get when you're listening to an upbeat song and you're suddenly filled with joy? Or when you're listening to a sad or emotional song and you're moved to tears? Relaxing music can go a long way in bringing a feeling of calm to your Sunday, so put on the most relaxing track you can find and get started.
11. Utilize positive affirmations
Positive affirmations are great at any time, but especially when you're feeling anxious or overwhelmed. Need some affirmation ideas? Try these ones.
12. Get lost in a good book
A good book can transport you to another place, and sometimes on Sundays that's exactly what we need. So curl up with a good novel, a cozy blanket, and a cup of coffee or tea — you'll never regret time spent reading a book.
13. Delete social media apps from your phone
Avoiding social media on Sundays — and technology in general — is a very good idea. You may be surprised by how refreshed and rejuvenated you feel after just one day away from your phone and apps.
14. Get some fresh air
Go for a bike ride, take a walk, work in the garden, or simply sit outside in your backyard or on your front porch. If the weather's nice where you live, fresh air will do you a world of good.
Fresh air does a body good.
15. Meal prep
Some of us really enjoy cooking; but for others it feels like an annoying chore. Whether you love cooking or hate it, taking the time to do even a little bit of meal prep on Sundays will make your week less chaotic.
16. Try a new restaurant in your neighborhood
Who says dinner out should only be reserved for Friday or Saturday nights? Bring some festivity to you Sunday by getting brunch or dinner at a restaurant in your neighborhood.
17. Set goals for the week
Sundays are about finding the balance between relaxation and motivation, so set yourself up for a week of productivity by setting a few goals for the week, big and small.
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