How Sunday-night rituals fuel your Monday

Sunday nights can feel like an hourglass running out as Monday looms. Emails pop back into your inbox, and you can almost taste the first commute of the week. You might hope to unwind, but without a plan, anxiety can creep in, turning your final evening into a work prep session.

That changed for a schoolteacher who started treating Sunday night like any other valuable slot—an anchor event. She picked a 7 p.m. family game time, moved screens away, and had everyone gather in the living room. Though she was tempted to finish lesson plans, once they rolled dice and laughed, her breathing slowed.

Research on anticipatory coping shows having a positive event to look forward to at week’s end reduces stress and improves mood on Monday morning. Whether it’s a shared meal, a walk in the park, or even a short dance session in the kitchen, that ritual becomes a bridge from rest to readiness.

By safeguarding a joyful anchor, you shift focus from Monday’s demands to Sunday’s pleasure. Your remembering self ends the weekend on a high, so you start the new week with more resilience and less dread.

Pick one Sunday-night activity you truly enjoy and slot it in as a fixed event. Gather any needed items ahead of time, then when your ritual begins, fully immerse yourself—warm soup, shuffle cards, stretch muscles—and leave work thoughts behind. This simple step turns Sunday evening into a launchpad for a confident, energized Monday. Try booking it tonight.