Top 18 'Sunday-Scaries-Slaying' Wellness Routines to Start for Stress Relief Before a Hectic Work Week - Goh Ling Yong
It’s 4 PM on a Sunday. The weekend's golden glow begins to fade, replaced by a subtle, creeping sense of dread. Your mind starts to drift from a lazy afternoon to Monday morning’s overflowing inbox, the 9 AM meeting you’re not prepared for, and the general hum of a busy week ahead. If this sounds familiar, you’ve met the “Sunday Scaries.”
This feeling of Sunday evening anxiety is incredibly common. It’s a form of anticipatory anxiety, a stress response to the upcoming work week. But here’s the good news: you don’t have to let it steal the last precious hours of your weekend. The key is to be proactive, transforming your Sunday from a day of dread into a day of intentional rest and preparation. By building a powerful wellness routine, you can soothe your nervous system, organize your mind, and walk into Monday feeling centered and in control.
Here at the Goh Ling Yong blog, we believe that wellness isn't a luxury; it's a fundamental part of a successful and fulfilling life. That’s why we’ve curated a list of 18 powerful, "scaries-slaying" routines. You don’t need to do them all! Pick two or three that resonate with you, and start building a Sunday that recharges your soul and sets you up for a fantastic week.
1. The Gentle, Screen-Free Morning
How you start your Sunday sets the tone for the entire day. If the first thing you do is grab your phone and scroll through social media or, even worse, check work emails, you’re instantly plunging your brain into a state of reactive stress. A gentle, screen-free morning is an act of defiance against this digital intrusion.
Instead, commit to the first 30-60 minutes of your day being completely analog. Leave your phone charging in another room overnight. When you wake up, take a moment to simply be. Stretch your body, open a window to let in some fresh air, and just notice how you feel without any external input.
Pro-Tip: Create a simple morning ritual. This could be brewing a special cup of tea or coffee, sitting in a favorite chair to watch the world wake up, or doing a few light stretches. The goal is to connect with yourself and your physical environment before connecting with the digital world.
2. The 15-Minute "Tidy-Up Blitz"
A cluttered physical space often leads to a cluttered mental space. The sight of laundry piled up or dishes in the sink can be a low-grade visual stressor that contributes to the Sunday Scaries. Tackling this doesn't require a full day of deep cleaning; it just requires a short, focused burst of energy.
The "Tidy-Up Blitz" is simple: set a timer for 15 or 20 minutes and tackle the most visible messes. Put on your favorite high-energy playlist and move quickly. Wipe down the kitchen counters, put away the stray shoes by the door, fluff the couch pillows, and clear off your coffee table.
It’s amazing what you can accomplish in such a short time. This isn’t about achieving perfection; it’s about resetting your environment to create a more calming and orderly atmosphere. Entering the week with a tidy home provides a powerful, subconscious sense of control and peace.
3. The "Future-You-Will-Thank-You" Meal Prep
Decision fatigue is real, and it’s a huge drain on your energy during a hectic work week. Wondering what to pack for lunch or what to cook for dinner every single day is exhausting. A little bit of planning on Sunday can save you an incredible amount of stress and time later on.
Meal prepping doesn’t have to mean cooking five-course meals for the entire week. It can be as simple as washing and chopping vegetables so they’re ready for salads or stir-fries. You could cook a big batch of quinoa or rice, grill some chicken breasts, or whip up a pot of soup or chili that you can eat for a few days.
Easy Ideas: Prepare a few jars of overnight oats for easy breakfasts. Assemble "salad jars" that stay fresh for days. Hard-boil half a dozen eggs for quick, protein-packed snacks. This small investment of time on Sunday pays huge dividends in mental clarity throughout the week.
4. Get Grounded with a Nature Walk
Humans are not meant to be cooped up indoors all day. Connecting with nature is one of the fastest and most effective ways to lower cortisol (the stress hormone) and calm your nervous system. This practice, sometimes called "forest bathing" or shinrin-yoku, has been scientifically shown to reduce anxiety and improve mood.
You don't need to embark on a grueling hike. A simple 20-30 minute walk in a local park, a nearby trail, or even just a tree-lined street can work wonders. The key is to be mindful and engage your senses.
Pay attention to the feeling of the breeze on your skin, the sound of leaves rustling, and the smell of the earth. Leave your phone in your pocket (or at home) and resist the urge to listen to a podcast. Just walk, breathe, and observe the natural world around you. This simple act can completely reset your perspective.
5. The "Brain Dump" Journaling Session
The Sunday Scaries often manifest as a swarm of anxious thoughts, to-do lists, and worries buzzing around in your head. Trying to hold onto all of them is overwhelming. The solution is to get them out of your head and onto paper.
A "brain dump" is exactly what it sounds like. Grab a notebook and a pen, set a timer for 10 minutes, and write down everything and anything that comes to mind. Don't worry about grammar, spelling, or structure. This is for your eyes only. List your worries, your tasks for the week, random ideas, and lingering frustrations.
Once it's all on paper, it immediately feels more manageable. You can then take a second step: circle the top 3 most important tasks for Monday. This creates a clear, simple starting point, transforming a cloud of anxiety into an actionable plan.
6. Disconnect with a Digital Detox
Our phones are designed to keep us constantly engaged, but this state of "always-on" alertness is a major driver of anxiety. A digital detox, even a short one, is essential for allowing your brain to truly rest and recharge before the week begins.
Designate a specific window of time on your Sunday—say, from 2 PM to 6 PM—as a "no-screen zone." Put your phone on silent and place it in a drawer. Turn off the TV and close the laptop. Let your friends and family know you’ll be offline for a bit so you don't feel pressured to respond.
Use this time to do something analog. Read a physical book, work on a puzzle, play a board game, or try one of the other activities on this list. You’ll be surprised at how freeing it feels to be unreachable for just a few hours.
7. Gentle Movement: Yoga or Stretching
Sunday isn't necessarily the day for a high-intensity workout that leaves you exhausted. Instead, focus on gentle, mindful movement that helps release physical tension and connect your mind with your body. Stress often manifests as physical tightness, particularly in the neck, shoulders, and back.
A slow-flow yoga session or a simple 20-minute stretching routine can work wonders. You don’t need to be a yoga expert; there are countless free, beginner-friendly videos on YouTube. Search for "gentle Sunday yoga" or "stress relief stretching."
Focus on your breath as you move through each pose or stretch. Inhaling as you lengthen and exhaling as you deepen the stretch helps to activate the parasympathetic nervous system, which is your body’s "rest and digest" mode. This is the opposite of the "fight or flight" response triggered by stress.
8. Plan Something to Look Forward To
A major component of the Sunday Scaries is the feeling that all the fun is over and a long, joyless slog of a week is about to begin. You can counteract this by intentionally scheduling a small "bright spot" to look forward to in the coming days.
This doesn't have to be anything big or expensive. It could be planning to grab a coffee from your favorite cafe on Wednesday morning, scheduling a phone call with a good friend on Tuesday evening, or deciding that Thursday night is your designated "order takeout and watch a movie" night.
Having a specific, enjoyable event on your calendar, even a small one, breaks up the monotony of the week. It gives your brain a positive focal point beyond your work to-do list, making the week ahead feel less like a mountain and more like a path with pleasant stops along the way.
9. Engage Your Senses with Aromatherapy
Our sense of smell is powerfully linked to the parts of our brain that control memory and emotion. Aromatherapy is the practice of using essential oils and other aromatic compounds to improve psychological or physical well-being. It's an incredibly simple yet effective way to shift your mood.
On Sunday evening, try using a diffuser with a calming essential oil like lavender, chamomile, ylang-ylang, or bergamot. Lavender is widely known for its ability to promote relaxation and improve sleep quality, making it a perfect choice for combating Sunday night anxiety.
If you don’t have a diffuser, you can simply put a few drops of oil into a warm bath, or even just place a drop on a tissue and inhale deeply. Creating a calming scent environment helps signal to your brain that it's time to unwind and let go of stress.
10. Read a Book (That Has Nothing to Do with Work)
Reading is a form of escapism in the best possible way. Immersing yourself in a good story can transport you to another world, effectively distracting your mind from work-related worries and anxieties. The key is to choose something purely for pleasure.
This is not the time to read a business book, a self-help guide related to productivity, or anything that feels like homework. Pick up a thrilling novel, a captivating memoir, a lighthearted romance, or a fantasy epic. Visit your local library or browse a bookstore and pick something that genuinely sparks your curiosity.
Setting aside even 30 minutes to read can significantly reduce stress levels. It lowers your heart rate and eases muscle tension, acting as a form of meditation that quiets the anxious chatter in your brain.
11. The "Week-in-Preview" Power Hour
This might sound counterintuitive—why would you think about work on a Sunday? But there's a difference between anxiously ruminating and calmly preparing. A structured, time-boxed "Week-in-Preview" can be one of the most powerful tools against Sunday Scaries, a philosophy that we often discuss here at the Goh Ling Yong blog.
The fear of the unknown is a huge source of anxiety. By taking 30-60 minutes to calmly look at your week, you remove that unknown. Open your calendar and see what meetings you have. Review your to-do list and identify your top three priorities for the week. You can even plan your work outfits for the first few days.
The crucial rule is this: you are only allowed to plan, not to do. Do not answer emails. Do not start working on a presentation. The goal is simply to create a mental map of the week ahead. This act of organization transforms a vague sense of overwhelm into a clear, manageable plan, giving you a profound sense of control.
12. Connect with a Loved One
The Sunday Scaries can feel isolating, but sharing your feelings can lessen their power. Intentionally connecting with a friend, family member, or partner can be a wonderful antidote to anxiety.
This doesn't mean a quick text message. Aim for a more meaningful connection. Schedule a phone call or a video chat with a friend who lives far away. Have a relaxed, screen-free dinner with your partner or family. The goal is to have a genuine conversation where you can talk about your week, share your feelings, or just laugh about something silly.
Social connection releases oxytocin, a hormone that promotes feelings of trust, bonding, and well-being. It reminds you that you’re part of a supportive community, which can make the challenges of the upcoming week feel much less daunting.
13. Create a "Wind-Down" Playlist or Podcast Queue
Your auditory environment has a huge impact on your mood. Instead of passively letting the TV drone on in the background, be intentional about what you listen to on Sunday evening. Curating a specific "wind-down" playlist can help signal to your brain that it's time to relax.
Fill it with calming instrumental music, ambient sounds, lo-fi beats, or gentle acoustic songs. Avoid anything with a fast tempo or aggressive lyrics. Similarly, you could queue up a few episodes of a comforting or lighthearted podcast. Choose something that’s engaging but not overly stimulating—think comedy, storytelling, or a gentle interview show.
Having this ready to go means you can just press play and let the calming sounds wash over you, creating a peaceful atmosphere that helps you transition from a busy weekend to a state of rest.
14. Take a Luxurious Bath or Shower
The simple act of washing away the day can be a powerful ritual for washing away stress. Elevate your Sunday evening bath or shower from a routine task to a luxurious, spa-like experience.
For a bath, add Epsom salts (which are great for relaxing sore muscles), a few drops of a calming essential oil like lavender or eucalyptus, and maybe even light a few candles. Put on that calming playlist and just soak for 20 minutes, focusing on the feeling of the warm water.
If you’re more of a shower person, you can still create a sensory experience. Place a few drops of eucalyptus oil on the shower floor away from the direct stream of water; the steam will create an amazing, invigorating aroma. Use a body wash with a scent you love and take your time, focusing on the sensation of the water.
15. The Art of a Nourishing Herbal Tea
A warm, caffeine-free beverage in the evening is a classic relaxation technique for a reason. The ritual of brewing and sipping tea is inherently mindful and calming. Certain herbal teas also contain compounds that can help reduce anxiety and promote sleep.
Chamomile is perhaps the most famous sleepy-time tea, known for its mild sedative effects that can help calm nerves. Peppermint tea can be great for soothing an anxious stomach, while lemon balm and passionflower are also excellent choices for stress relief.
Make this a deliberate ritual. Use your favorite mug. Pay attention to the aroma as the tea steeps. Find a comfortable spot to sit and sip it slowly, without any distractions. This small, warm act of self-care can be the perfect end to your Sunday.
16. Guided Meditation or Breathwork
If your mind is racing with anxious thoughts, trying to "just relax" can feel impossible. Guided meditation and breathwork give your busy mind a specific task to focus on, making it easier to find a state of calm.
There are hundreds of fantastic apps available, such as Calm, Headspace, or Insight Timer, many of which offer free guided meditations specifically for anxiety, stress, or sleep. A 10-minute guided session can be enough to completely shift your mental state.
Breathwork is another powerful and simple tool. Try the "4-7-8" breathing technique: inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat this 4-5 times. This technique directly stimulates the vagus nerve, helping to slow your heart rate and relax your body.
17. Engage in a Creative, Non-Productive Hobby
So much of our lives is focused on being productive and achieving goals. The Sunday Scaries are often rooted in the pressure of the week's impending productivity demands. Counter this by spending some time on a hobby that has no goal other than your own enjoyment.
This could be anything: sketching in a notebook, painting with watercolors, playing an instrument, knitting, writing poetry, or coloring in an adult coloring book. The key is that it's a "low-stakes" activity. There's no deadline, no client, and no one is grading you.
Engaging the creative part of your brain allows the analytical, worrying part to take a break. It's a form of active mindfulness that can be deeply restorative and fun, reminding you that your value isn't tied to your professional output.
18. Set an Early Bedtime and an "Electronics Curfew"
A good night's sleep is arguably the single most important factor in how you'll feel on Monday morning. Chronic sleep deprivation exacerbates anxiety and reduces your ability to cope with stress. Make getting 7-9 hours of quality sleep a top priority.
To ensure this happens, work backward from your desired wake-up time and set a firm bedtime. Just as importantly, set an "electronics curfew" for at least 60-90 minutes before bed. The blue light emitted from phones, tablets, and computers suppresses melatonin production, the hormone that tells your body it's time to sleep.
Use this screen-free time to wind down. Read a physical book, listen to your calming playlist, do some light stretching, or journal. This tells your body and mind that the day is officially over, allowing you to drift into a deep, restorative sleep and wake up ready to face the week.
Your Sunday, Your Sanctuary
The Sunday Scaries thrive on feelings of powerlessness and a lack of control. By implementing even a few of these wellness routines, you are actively taking back your power. You are sending a clear message to your brain and body that Sunday is still a day for rest, rejuvenation, and intentional preparation—not for premature work anxiety.
Don't feel pressured to adopt all 18 habits at once. Start small. Pick one or two routines that sound most appealing and manageable to you this coming Sunday. Notice how they make you feel. Over time, you can build a personalized Sunday ritual that transforms your weekend's end from a source of dread into a sanctuary of calm.
Which of these routines are you most excited to try? Do you have your own go-to "Sunday Scaries-slaying" habit? Share your thoughts and tips in the comments below
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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