10 Sunday Night Blues Busters for a Better Monday Morning

The weekends go by so fast. The sense of excitement and anticipation you felt on Friday afternoon slips away, and by Sunday night, the weight of another Monday morning presses down on you like a ton of bricks. Welcome to the Sunday Night Blues. Okay, maybe it’s not always that bad (let’s hope!), but if you don’t like your job, or you struggle with stress, Sunday nights can be a time of anxiety and dread.

Planning a fun activity on Sunday night can help alleviate some of your anxiety. When you’re busy doing something else, you won’t have time to dwell on your worries. Here are a few ideas to get you started.

1. Plan dinner dates.

Sundays are a great opportunity to get together with family and friends. Unlike Friday and Saturday nights, Sunday has an easy-going casual atmosphere. So host a pot-luck. Cook up some pasta. Make tacos. Your dinner party doesn’t have to be a big to-do. Just kick back, share some laughter and relax with the people you love.

2. Watch a movie.

There’s nothing like a great movie to take you away from everyday life. Minimum effort, maximum entertainment! If you are having a hard time picking a movie to watch, swap favorites with friends.

3. Take a bubble bath.

Bubble baths make you feel good all over. Even a long hot shower can do wonders. Try a new body wash for extra zing. Play your favorite music or radio show. If you’re really motivated, light some candles for added ambience.

4. Listen to a podcast.

Podcasts are a great way to get inspired and learn something new. There are so many podcasts out there! Many of them are free. One of my favorites is Kimberly Wilson’s Tranquility du Jour. She has a sweet, BFF vibe and is also an amazing entrepreneur. On her podcasts, she interviews business coaches, authors and other fascinating folks.

5. Clean house.

For those of you who hate cleaning, this tip isn’t for you. But there are some people who secretly love it. They feel great when the kitchen is glistening and the carpets are clean. Reordering their living space is totally therapeutic for them. If you’re one of those people, go at it. Clean away. Feel better.

6. Buy yourself flowers.

Why wait for Valentine’s Day? Buy yourself flowers today. At many grocery stores, flowers are under six dollars. I find that the cheap flowers tend to last longer anyway, and they often look and smell great. It’s fun to treat yourself once in a while, and the sight of fresh blossoms will give you a lift all week long. If you don’t want the extra expense, arrange fruit in a bowl and display it on a counter or table top.

7. Make time for your favorite hobby.

Do you love to go fishing, build model airplanes, knit afghans or bake cupcakes? Set aside a couple of hours on Sunday to do your favorite hobby. Hobbies are great because you do them purely for pleasure . No one is judging you. There’s absolutely no pressure. You can just relax, express your creative side and have fun.

8. Get a change of scenery.

Part of the dread you feel on Sunday nights may have to do with the monotony of life in general. The same old routine can feel claustrophobic after a while. So give yourself a change of scenery. Take a drive into the country or visit a new neighborhood in the city. Go sit by a lake, take a walk on the beach or head up to the mountains. Whether you are people watching or enjoying the outdoors, the change in scenery will help refresh and renew you.

9. Nurture your spiritual side.

Spending time in a community of faith can help you find a sense of belonging and purpose. Singing songs, listening to inspiring talks, and having deep conversations can be revitalizing for many people. If you miss that part of your life or you want to find deeper meaning in your life, Sundays can be the perfect opportunity for you to make a positive change.

10. Call a friend.

When you’re feeling down, the best remedy is often something simple, like a phone call to a trusted friend or family member. You’ll be reminded that you aren’t alone. You have people to support you even when things get messy. Plus, saying your worries out loud can help put them in perspective. They won’t feel like such a big deal. There are solutions. You’ll get through. Everything will be okay.

Take back your Sunday night so you can have an advantage come Monday morning. It isn’t hard to do. We usually have such low expectations for them anyway. Adding one fun activity can make a world of difference. So treat yourself. Do something that makes you smile.

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Sarah Nagel is lucky to live in beautiful Boulder, Colorado. She works as an editor by day and a freelance writer by night. Connect on twitter at http://www.twitter.com/sarahnagel.


  1. Sandro Salsi on the 15th August

    I love the list 🙂

    I would also add a nice meditation session first thing in the morning.

  2. Jaaved on the 15th August

    how timely – I was feeling a bit flat just thinking about the upcoming week (mainly because of a mounting workload since I was away for a week) and this has helped put a few ideas forward to make things better. I used to love watching movies on Sunday nights, back when the local channel did that but now since it’s stopped, I guess it’s a great excuse for pizza and a dvd!

  3. mkjones on the 15th August

    I do most of these things often on a Sunday – they have no bearing on how I feel Monday morning.

    The best thing is a good nights sleep followed by a well organised task list to follow first thing Monday. My brain normally needs guidance until around Tuesday at 2.30pm 🙂

  4. Shervin on the 15th August

    Great list! I would add read the paper, listen to an old album (the entire album), and cook/eat in the backyard to it.

  5. Rondal on the 16th August

    I have to agree with mkjones on this one. While I think that everything you listed could definitely work for some people, they don’y tend to lessen the stress for me. In fact, they often worsen it because no matter what activity I partake in I’m left feeling as though there’s something I left undone… even if there isn’t anything.

    Sleep seems to help, however, and I find that the earlier I go to bed the more refreshed I awaken Monday morning. Most mornings this means I’m able to work out or go for a jog before work which also helps me feel better.

    • mkjones on the 16th August

      I always find if I get up early on a Monday I can generally face the day better as you get a couple of hours to yourself ‘before’ the rest of the world catches up.

      Sad thing is I can never force myself to get up most Mondays as I generally burn out Sunday night so I rarely see the benefit 🙁

  6. Luce on the 16th August

    Sunday Night Blues no more haha thank you 🙂

  7. Carrie Eberhardt on the 17th August

    Use your Sundays to work on a plan for changing your situation so that you look forward to Mondays… or at least not dread them.

    Changing your situation could mean a new job, going freelance, starting a business or even making changes where you are to make it less stressful.

  8. Parvita Siregar on the 10th July

    Well if the Sunday Night Blues is becoming a bit of a burden, maybe there is something more than just diverting our mind that we need to do. Maybe we feel that because we don’t like our routines or job already. In this case, maybe we should think beyond the blues itself to sort out our lives.

    For me, it helps to think about what lies ahead on the week and mentally prepare for it, like meetings, presentation, etc. on Sunday night. Not necessarily prepare the work but start mapping what will happen. If we can predict what is ahead of us, it reduces the stress level because we can prepare ourselves, at least, mentally.

  9. Carl McClure on the 21st September

    Service to humanity is the best work in life…JC Creed Do a favor for someone to chase the blues.

  10. Joe on the 29th May

    You are kidding, right? New director, psychological warfare, divide and conquer management, and this economy. A “bubble bath?”. U don’t know what stress is.
    Go thank your husband for paying the bills and stop writing.

  11. blonde in bahrain on the 9th October

    I live in the Middle East so I generally suffer from Saturday night blues (our working week starts on Sundays). The strangest thing happened to me this Saturday – I had a deep tissue massage in the morning, and for the 1st time in I don’t know how long, I didn’t get the blues! Maybe you can add this one to your list…

  12. Joseph P. on the 14th May

    I sometimes get the “Sunday Night Blues” whenever I have to go to work on Monday morning. I try to ease them by watching a funny program on television, like either “The Brady Bunch” on Me TV or “Impractical Jokers” on Tru TV.

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