Set Yourself Up For A Successful Week
simple tips and healthy hacks to avois Sunday night blues and set the mood for the week
Sunday Night Blues - going from “blah” to awesome
I used to struggle with Sunday Night Blues so bad that it was making me unable to enjoy my weekends. So instead of having some quality “me time” or going out with my friends, I stayed at home feeling sorry for myself. Of course, I did my best to keep up with all the things I’ve left behind during the week such as house cleaning, laundry, grocery shopping or answering emails but I wouldn’t call it a productive use of time by any means. As a consequence, instead of being rested and prepared for the new week I was just miserable. The struggle was real until I found out what the problem was – I didn’t have a Sunday routine. Well, that’s what psychologists call an “Aha!” moment. And I had mine. How funny is that? You’re feeling stuck, trying to figure out what’s wrong and suddenly you reach your moment of clarity! How strange is that!? And when a moment like this happens to you, you need to take advantage of it. And that’s what I did. I created my Sunday habits that help me not only squeeze all I can from my weekends but also set myself for a productive week ahead.
This has made a huge difference in my life. Now instead of suffering a Sunday Night Blues, I wake up on Sunday with a positive mental attitude. They say that everything starts with the right mindset and that’s true! The moment I started to think of Sunday as the prelude to Monday and the whole week ahead everything changed! Now instead of wasting my time and energy, I can engage in my powerful rituals with the intention of setting myself for a successful week.
If you’re struggling to create your Sunday routine that will help you to squeeze the most of your weekends and set yourself for a productive week, here are my powerful Sunday habits you can adopt to make the upcoming week more manageable, enjoyable and productive!
Powerful Sunday rituals for a productive week.
1. Create A Vision and Plan Your Ideal Week
Having a clear vision is crucial for success in both professional and personal life. Because you need to identify your destination first to be able to choose the right path. Otherwise, you will be going in circles with no purpose.
Your vision is your life guidance, a life compass that will help you to move forward in the right direction. Of course, you don’t need to have everything figured out to the last detail but you should create a clear vision of what you want to achieve during an upcoming week in order to reach your goals an avoid distractions.
2. Plan Your Weekly Goals
Goals make life more challenging, meaningful and more satisfying. They fuel your ambition, boost your motivation and define your personal values. Not only because they give you a long-term vision but also because they help you to reach your full potential and pull your resources to make the most of your life. So ask yourself:
What are your goals to achieve next week?
What drives you in your professional life?
What keeps you motivated in your personal life?
3. Plan and Schedule your Weekly Workouts
It is scientific fact that physical activity stimulates the release of dopamine, norepinephrine, and serotonin, these chemicals that are produced in our brains are directly responsible for our mood. Even a simple 30 min daily workout or 1h walk can help to clear your mind and set a positive mood for the rest of the day. So don’t skip your workouts! Instead, take some time on Sunday afternoon to plan out and schedule your workouts for the entire week. It will help you to stay active even during busy days.
4. Plan your Work Schedule
Schedule means getting things done. That is why you should not underestimate its importance, especially if you consider the monetary value of your time. And let me tell you, even if you are not at the working place in a particular moment, your time has still monetary value because you either saving money or investing them in your future.
So take some time on Sunday morning to make an effective schedule for the upcoming week. Write down everything you need to accomplish in a new document (Google calendar, Outlook) on your phone or on your computer. Prioritize your tasks and set deadlines for any of them. But don’t overschedule. Be rational and always negotiate with yourself. Do not be your own tyrant. Design your ideal week and set yourself for success.
5. Do Your Grocery Shopping & Meal Prep
Trying to eat healthy during the week but you don’t find time for that? Well, Sunday is the best time to do your grocery shopping and prepare your meal for the week. Here are some powerful tips to do that:
- Get some food inspiration online (Pinterest, youtube, food blogs)
- Plan your weekly meals (breakfast, lunch, dinner, snacks)
- Make a grocery shopping list
- Go to a grocery store well-rested and well-fed to avoid unhealthy food choices
- Stock your fridge, cupboards, and pantry with healthy, nutrient-dense delicious food
- Do some meal preparation that will save you time cooking meals during your week and help you to stick to more nutritious meal choices
If you want to keep your meal prep more entertaining try daily themes ideas such as meatless Monday, taco Tuesday, pasta Wednesday, Pizza Saturday, slow-cooked Sunday dinner, breakfast for dinner, Mediterranean lunch.
6. Clean Your Mental Clutter
Sunday morning is the best moment to clean out the mind clutter and self-reflect. Sometimes we don’t even realize how much intrusive thoughts, difficult emotions, and stressful situations that happen during the week affect our life. We just keep through our endless to-do list trying to be productive and self-motivated completely ignoring our mental health. But the truth is that you cannot be healthy, productive, motivated and focus on your goals if you feel emotionally drained and worn-out. That’s why it is so important to take care of your mental health starting from a regular Mental house-keeping. What better moment to declutter your mind and free up your mental space that a Sunday morning? Here are some great ways to do that:
- Keep Out Unwelcome Guests – let go of negative people
- Challenge your negative thinking and negative self-talk through journaling
- Use simple breathing techniques to relax and de-stress
- Keep a journal as a therapeutic form of emotional release
- Use positive affirmations to boost your self-esteem and confidence
- Incorporate a digital detox into your daily routine – switch off and live in the moment!
Powerful Habits For A Healthy & Happy LIfe:
7. Manage Your Stress Levels
Stress can be either a motivating force that pushes you to work harder, think faster and achieve your goals quicker or a destructive force that kills your productivity and ruins your health. It’s the dose that makes the poison. This means that a little stress can be actually good for you because it helps you to stay motivated and driven to succeed in your life. Only if your body produces too much stress hormones making you constantly on alert your physical health and mental wellbeing are put at risk.
So keep your stress hormones on a healthy level and don’t forget to de-stress on a regular basis.
Here are my 4 tips on how you can manage your stress levels so that it won’t destroy your focus and productivity:
- Reduce stress and anxiety naturally (physical activity, natural Vitamin D, healthy nutrition, quality rest, quality time with your loved ones)
- Take care of your mental and physical health (develop healthy habits to nourish your mind, body, and soul.)
- Work on positive self-talk
- Embrace the unknown (control what you can control and stop worrying about the thing you can’t change)
8. Clean Your Room
Your internal world and your external personal space together represent the field of your being. This means that if you want to put yourself in a positive headspace and set yourself for a successful week you need to clean and declutter not only your head but also your house.
So clean your external personal space, get rid of unnecessary stuff, wash the dishes, do your laundry, clean your desk, take out the trash and do whatever you need to do to make your surroundings clean, organized and presentable.
This simple act of cleaning your personal space will boost your mood and increase your productivity levels. But hey, don’t take my word for it, just try it. Do it on your own. Make your environment more presentable and see how it impacts your state of being. If your place is a complete mess you may need more than 5 minutes but the result is worth both the time and effort.
And when you finished ask yourself these questions:
- What the place I live in says about me?
- How this experience of cleaning and organizing my external personal space made me feel?
- Does a clean house affect my mental wellbeing in any way?
9. Set Up a Budget
Use your free time on Sunday to set up a weekly budget and get control of your money with these 5 simple steps:
Step 1: Check your account statements and review your transaction details
Step 2: Set your financial goals for the upcoming week
Step 3: Create s realistic budget for the upcoming week to gain control of your money
Step 4: Create an effective spending plan to determine your expanses
Step 5: Divide your expenses into different categories and put the price tag on your expanses
10. Spend Quality Time with Your Loved Ones
As human beings, we are social creatures. We need each other for psychological survival. That’s why even introverts need community. Spending time in a good company is an incredible opportunity to create memorable experiences, connect with others, boost happy hormones, and relax. However, if you have a busy schedule and your life during the week looks like an endless to-do list you probably don’t have much time for your loved ones. So make reconnecting with loved ones your Sunday habit and squeeze from these special moments as much positive energy as you can. Plan something fun activities or prepare a delicious meal. Use your imagination and spend some quality time with your tribe.
11. Connect With Nature
Nature is the best medicine. So write yourself a prescription for nature, go outside, hug a tree, feel the warmth of the sun on your face and enjoy the feeling of grass on the soles of your feet. Sounds wonderful, doesn’t it? But hey, I’m serious. Do it. No matter what the weather is like. Go outside and connect with nature. Sit on the grass and close your eyes. Listen to birds singing, taste the sweet smell of the wind, feel the raindrops on your skin, look at the blooming flowers and breathe in the scent of trees. Connect with nature and let yourself heal from a stressful week.
12. Cultivate Self-Care
Cultivating self-care is important for creating and maintaining a healthy balance and a positive relationship with yourself. That’s why it should be an important part of your daily routine, especially on Sundays! But don’t limit yourself to taking a relaxing bath or applying a face mask. Try to address all 5 dimensions of self-care to cover a full spectrum of Mind, Body, and Spirit. You will find some great tips on how to do it in my Self-Care Workbook you can download below!
Have you checked my FREE printable workbooks on self-care and prioritizing life?
If not, you can DOWNLOAD your 2 FREE workbooks here, just CLICK on the photos!
13. Get inspired
Spend your free time on Sunday to gain inspiration that will help you to get into a creative space and set a positive mood for the upcoming week. But don’t just wait for inspiration to come to you. Instead, take intentional action and get inspired. Release yourself from the fear of the new and go beyond limiting thoughts. Look at your life from a creative perspective. So don’t set limits on your unlimited potential. Release yourself from the fear of the new and go beyond limiting thoughts. Adopt a hunter-gatherer behavior and observe your surroundings. You can find inspiration literally in everything. Read a book, watch Ted talks, listen to a podcast, talk others, spend time in nature, listen to your favorite music and get inspired. Chose a powerful song that inspires you and creates musical leitmotif (leitmotiv) for an upcoming week.
14. Celebrate Your Achievements
Celebrating achievements is critical to your success for many different reasons. First of all, it can drastically increase your self-esteem and self-confidence and secondly, it activates the happy chemicals in your brain. And what’s better than a boost of dopamine and serotonin in a natural way, right? So make tracking your progress and celebrating your achievements one of your Sunday habits! If you look for some great ideas on how to celebrate your successes here are some:
- Share the news with your loved ones
- Create an achievement jar (write down your successes, both big and small on little cards and put them in this jar)
- Reflect on your path
- Treat yourself in a healthy way
- Go on a solo date
- Indulge in your guilty pleasure
15. Get quality rest
What we often aren’t really aware of is the fact that sleep is important for brain functioning, emotional wellbeing, proper digestion, strong immune system and even personal safety. Just think about it, how many times you sacrificed your sleep to accomplish more during the day? And how this sleep deprivation affected your mental and physical performance? I would bet that, not very well…
So go to sleep earlier Sunday night to relax, get enough sleep and start a new week feeling relaxed and focused.
And Create Powerful Sunday Habits for a successful week!