“Sunday scaries” might be an overused term, but that doesn’t mean they don’t exist. Who among us hasn’t stayed up extra late on a Sunday night trying to forget that the weekend isn’t over, dreading the start of the week and all of the responsibilities that come with it?
But what if instead, you used your Sunday nights to pause and reset? To take care of yourself before diving back into the daily grind?
I’ll admit that I used to let Sunday night get the best of me. I love what I do, but like all jobs it comes with a certain amount of stress and anticipating what might be in store for me after a weekend away from my desk. But after I started incorporating these techniques into my Sunday night routine—well, it didn’t reduce the number of e-mails I had on Monday morning, but it left me better equipped to handle them.
Below is a cozy and doable Sunday night self-care routine that helps you approach Monday with more calm, clarity, and confidence (plus it’s actually enjoyable—I promise).
1. Tidy Your Space, Tidy Your Mind
Start small. Light a candle, put on your favorite playlist, and give your space a once-over. Throw away any takeout containers from Saturday night’s dinner, straighten your throw pillows and load your dishwasher, and choose tomorrow’s outfit. You’re not deep-cleaning. You’re simply creating a calm environment so you can start your week without a mess hanging over your head.
Pro tip: Set a 15-minute timer. You’ll be amazed how much you can do with a little focus and no pressure.
2. Pour Something Warm and Unwind
Brew your favorite herbal tea, make a golden milk latte, or sip warm lemon water. Sit with your drink and do nothing else for a few minutes. No phone. No to-do list. Just you, the warm mug in your hands, and a moment to decompress.
Pro tip: If you choose herbal tea, look for something that includes chamomile, lavender, or valerian. And of course, avoid caffeine.
3. Pamper Your Body
Whether you opt to lounge in a bathtub full of lavender-scented bubbles, take an everything shower, or just spend 10 minutes under running water with your favorite scrub, use Sunday night to reconnect with your body. Use a luxurious moisturizer and apply it slowly. Try a face mask or gua sha. Put on the softest pajamas you own.
This isn’t about “glow-ups.” It’s about showing your body kindness after carrying you through another week.
4. Brain Dump + Weekly Intentions
Grab a journal or notebook and write down everything swirling in your head. Then set 2–3 gentle intentions for the week. Think along the lines of: “Be kind to myself when things get busy,” or “Drink more water.”
This small ritual clears the mental clutter and helps you feel more in control—without the pressure of perfection.
5. Prep for Monday Morning
Lay out your clothes, pack your bag, prep your lunch—just enough to reduce the chances of Monday morning chaos. You’re not planning every hour of your week. You’re just making tomorrow feel a little softer.
Pro tip: Check Pinterest for some easy meal prep recipes to help you get lunch in the bag—literally!
6. Wind Down with a Comfort Ritual
Read a cozy book, listen to a calm podcast, do a light stretch, or write a gratitude list. End your evening with something that brings you peace.
Repeat to yourself: I don’t need to do everything. I just need to start with care.
Self-care doesn’t have to be an elaborate production. Sometimes, it’s simply about giving yourself space to breathe before the week begins.
I hope these tips help you fill your Sunday nights with comfort, intention, and the kind of gentle structure that makes Mondays a little less intimidating.
Try them this week. You’ve got this! And if you don’t? You’ve still got tea, pajamas, and another Sunday night just seven days away.
