We’re all familiar with the fear that comes as Sunday draws to a close: Even after a weekend off, you start to feel anxious and stressed about work or responsibilities on Monday morning.
In fact, most people have a bad case of the Sundays before the work week: LinkedIn surveyed some 3,000 professionals in the US last year and found that 66% reported feeling “Sunday Scaries.”
“Our minds tend to fight tasks that are ambiguous, stressful or boring, so of course we want to take our minds off work for as long as possible,” productivity expert. chris bailey He says CNBC do it. “But procrastination can create more unnecessary stress.”
There is no magic cure for Sunday Scaries, but these three strategies, recommended by Bailey, can help:
The secret to beating the Sunday Scaries is creating a plan for the week ahead, as Bailey says, for most of us, dealing with ambiguity causes stress and anxiety.
His favorite technique for starting the week ahead is the “rule of threes”: List three goals you want to accomplish, either at work or in your personal life. Setting such intentions allows you to “think about how you want to focus your time, attention, and energy,” explains Bailey. “Then you can tailor your daily tasks to achieve these goals.”
The Sunday Scaries can often snowball into self-doubt and hate, but criticizing yourself is counterproductive: the antidote to such feelings, instead, is to reflect on your accomplishments and organize your thoughts.
Bailey recommends keeping an up-to-date achievement list and to-do list, and then updating both lists every Sunday. Your list of accomplishments should highlight a couple of things you’re proud of doing in the past week, whether it’s getting out of bed or leading a presentation at work, while your to-do lists highlight important “to do” items. for next week.
“We quickly forget what we’ve accomplished and focus on all the things we haven’t done yet,” he says. “But taking a moment to congratulate yourself on all the progress you’ve made and planning ahead can boost your confidence and propel you into next week.”
“The path to productivity leads directly through calm, because if we can maintain our composure while the conditions of our work or our lives change, we can still achieve what we want,” says Bailey.
Practicing self-care can help us get through turbulent times or ease anxious feelings: Bailey lists journaling, calling a friend, practicing meditation, or spending time with uplifting people as great examples of self-care.
The most important thing is to develop a self-care plan and stick to it so that you have something to calm any negative thoughts and look forward to every Sunday.