As each weekend comes to an end, for many, they become mentally closer to what comes next.
After a day or two of family time, or meeting friends and a slower pace, returning to the routine can bring a mix of emotions, including reluctance, anxiety and low energy, even if you don’t hate your job.
Psychologists and workplace experts say this feeling is common and the challenge is less about motivating you to return to work and more about adjusting your mindset.
That mentality starts with how you organize the weekend, and especially Sunday.
Beth Hope, an executive coach, says that ‘Sunday blues’ are very common and usually stem from the stress of anticipation, where the brain predicts a big demand on Monday and ‘activates the stress response early’.
Hope says one of the most effective strategies is to “create a gentle bridge between weekend and work modes” so that the return doesn’t feel so abrupt.
Some simple tactics include:
- Monday’s top priority is scheduled for Friday afternoon, giving the week “a clear starting point rather than an overwhelming starting point.”
- Keeping Sunday evenings quieter and lighter on screens to reduce stimulation and rest the brain.
- Avoiding “soft launches” at work, such as checking emails or mentally planning tasks late on Sundays.
Hope also added that creating small and familiar rituals, such as taking a short walk, taking a hot shower or laying out work clothes for the next day, can also make a difference, especially if you’re feeling mentally scattered.
If worries still linger, especially around bedtime, Hope says a “thought download” can help.
“Spend a few minutes writing down any tasks, worries, or decisions that are floating around in your head to help externalize the mental clutter. Once it’s written down, the brain no longer feels the need to rehearse it, which can reduce anxiety and improve sleep,” Beth Hope concluded.
