Today, I want to share some actionable tips to help you banish those Sunday scaries and start your week on a positive and productive note. We all know that feeling of unease that creeps in as Sunday comes to an end, and the looming responsibilities of the week ahead start to weigh on us. But fear not, because I'm here to guide you through a simple yet effective process that will help you gain control over your week and bid farewell to those Sunday scaries. I admire Michael Hyatt and drew inspiration from his content for this email.

Step 1: Look Back at the Last Week

The first step is to reflect on the previous week. Take a few minutes to sit down and review what went well and where things may have fallen short. Celebrate your wins, no matter how small they might seem. Acknowledging your achievements boosts your confidence and sets a positive tone for the week ahead.

For example: Sometimes they are small wins like finally getting that doctor’s check-up for yourself, weeding the garden, or finishing a chapter for your upcoming test.

Similarly, identify areas that didn't go as planned. This isn't about dwelling on mistakes, but rather about learning from them to make the upcoming week even better.

Pause to assess: Why were they challenging for you? What roadblocks did you encounter?

Step 2: Process Your Unfinished Tasks and Identify Looming Deadlines and Projects

Unfinished tasks can be a significant source of stress, so it's crucial to address them head-on. Look at your to-do list and decide which tasks are still relevant and important. Move these tasks to the new week's agenda, ensuring that they receive the attention they deserve. 

Next, consider which tasks can be eliminated, delegated, or automated. Sometimes, we cling to tasks that aren't truly essential. By delegating tasks to others or automating repetitive processes, you free up valuable time for tasks that align with your goals and responsibilities.

For example: I’ve recently started using a personal assistant to help with my practice’s social media. It’s a task I don’t truly enjoy and am more than happy to delegate.

Don't forget to identify any looming deadlines and projects that are on the horizon for the upcoming week. Being aware of what's coming allows you to plan and allocate your time effectively.

Pause to assess: While procrastination may have worked in the past, you are busier now, perhaps with more commitments and kids. Planning helps you to stay more present in the moment.

Step 3: Draft Your Weekly Big 3

With a clear understanding of your wins and areas for improvement from the previous week, as well as a clean slate of tasks for the new week, it's time to set your priorities. The "Weekly Big 3" strategy involves identifying the three most significant tasks that, when completed, will propel you closer to achieving your larger projects and quarterly goals.

These Big 3 tasks become your compass for the week, guiding your focus and energy. By tackling these pivotal tasks, you'll gain a sense of accomplishment and progress that can counteract the Sunday scaries.

Finally, ensure you prioritize self-care on Sundays. Dedicate a portion of your Sundays to engaging in activities that offer you fresh perspectives and relaxation—perhaps a new hiking trail, a rejuvenating yoga session, or some other form of movement. Consider spending time reading a book on your porch or indulging in activities that bring you joy.

Engaging in physical movement, such as breaking a sweat through exercise, has been shown to effectively lower our cortisol response and decrease stress reactivity. Equally important is the practice of slowing down both our mind and body, contributing to the regulation of cortisol levels. It's a delicate balance of Yin and Yang—combining movement and rest to achieve a harmonious state of well-being.

Conquering the Sunday scaries is all about taking a proactive approach to your week. By reflecting on the past, addressing unfinished tasks, and setting clear priorities, you'll enter the new week with a sense of purpose and control. Remember, progress is a journey, and each step you take brings you closer to your goals. So, let's bid farewell to those Sunday scaries and welcome a week filled with achievement and positivity.