Do you ever get that sinking feeling on a Sunday afternoon when you realise the weekend is almost over? The thoughts about everything waiting for you on Monday. The temptation to check your emails, just in case.
The “Sunday Scaries” are a familiar feeling for many people. A little apprehension about the week ahead is normal, but if Sunday anxiety is becoming a regular part of your week, it’s worth looking at what might be behind it.
Sometimes, there are things you can do yourself to make the transition back to work easier. But employers and team leaders also have a role to play in creating workplaces where people can properly switch off, manage their workload and start the week without a sense of dread.
Here are some ideas for both sides.
Dealing with the Sunday Scaries
As an individual, you can try…
🗓️ Planning the next week before you finish work on a Friday. That way, you know what you need to do and can go into the week with a clearer head.
⏰ Talking to your boss about the possibility of flexible working to help you get other things done or have extra time to rest. This can help make weekends feel less packed with tasks.
📵 Committing to not answering work emails or phone calls over a weekend. If needs be, put on an out-of-office message so people know you won’t be replying, and turn off your notifications to reduce distractions.
😎 Creating a calming Sunday ritual for yourself. Spend Sunday afternoon doing something that you love. Take a walk, meet up with friends or take some time for a hobby. That helps you associate Sundays with something fun rather than just thinking about work.
☕️ Booking yourself a Monday treat. Make going to work on Monday more fun by picking up your favourite coffee on the way or scheduling a lunch date with a friend. This gives you something to look forward to.
If you lead a team, you can…
📵 Implement a no-contact policy for evenings and weekends and ensure staff are not expected to check their emails outside of work hours. This leaves them free to enjoy their weekend and recharge.
🏠 Look at whether your team can work from home or start later on Mondays if that helps them get into the swing of the work week. Looking at ways you can be flexible in working generally, such as a hybrid home and office working model or early finishes on Fridays, can also help to reduce anxiety about work and improve wellbeing.
📊 Consider whether you can implement meeting-free Mondays. This leaves your team with space to plan their week, catch up on regular tasks and pick up anything left over from the week before.
🗓️ On Friday afternoons, give your team time to set aside for planning the following week. This can help everyone know exactly what they are doing when they come in on Monday and provide a chance for people to highlight any potential stumbling blocks or need for assistance before they finish for the week.
🧁 Start Mondays with an in-office treat to give your team something to look forward to. If you have remote workers, make sure this is something that can include them too!
The Sunday Scaries aren’t always about Sunday
If people regularly dread the start of the working week, it may be worth looking beyond individual habits and asking what is happening at work. Are workloads manageable? Do people feel able to switch off? Are expectations around availability clear? Do employees have enough flexibility and support to do their jobs without work taking over their lives?
Check in regularly with your team (as a leader) or your colleagues (as an individual) to make sure their workload is within capacity and that they aren’t struggling with obstacles. Encourage open communication so staff feel comfortable raising issues.
Recognise that if one of the team turns up less than ready for work on Monday, it might be a personal issue that is causing them stress rather than work. Give them the chance to talk about it if they want and see if there’s anything you can do to help.
There will always be Mondays, deadlines and busy weeks. But work shouldn’t leave people spending their weekends worrying about what’s waiting for them when they get back.