How to Take Charge of Your Sunday Night Blues

How to Take Charge of Your Sunday Night Blues

When I was a kid, the tick, tick, tick of the 60 Minutes clock would induce that dreaded feeling known as The Sunday Night Blues. Lucky for me, I don’t have those kinds of blues anymore, but I know plenty of people who do.

Whatever the reasons behind them, the Sunday Night Blues rob you of one fifth of your weekend and sometimes cause you to start your week in a less than ideal state of mind.

So what’s a Sunday Night Blues sufferer to do?

Here are some strategies that can help:

1. Change Your Mindset

This Sunday evening plan to do something you love. Maybe it’s going to the movies or dinner. If you can’t get out of the house, maybe it’s binge watching Netflix with a glass of wine and some popcorn. Things like journaling, playing games, or diving into a novel are also great ways to enjoy those precious weekend hours. Only YOU know what will be enjoyable to you. And if you aren’t sure what brings you JOY anymore, then stay tuned for our article next week about how to develop your own personal BLISS LIST (which sounds kind of girly, but I swear, you guys will love it too).
2. Steer Clear of Rehearsing Your Sunday Unhappiness

If you have a chronic case of The Sunday Night Blues, you’ve probably developed pathways in your brain that put your Blues trigger on auto-pilot. Any time you begin to feel the dread coming on, stop it by mentally coming back to the present moment. Silently repeating a simple phrase such as, “Sunday is my day, all day, to relax and enjoy,” can do wonders. It might feel a little weird at first, but give it a shot to see if it works!

3. Make Monday Memorable

Make an extra effort to create some fun for yourself on Monday. Wear your favorite shirt or outfit. Stop and get a much-loved coffee. Be the office hero and bring in bagels. What’s amazing is that when you adjust your mood, it becomes contagious, and it’s an endless feel good feedback loop that comes back to you. Try to schedule the things you most love doing at your job on Mondays. Save the difficult stuff for Tuesday and beyond!

4. If All Else Fails, Check in with Yourself

If the above suggestions seem too simple and trivial to make any real difference to your Sunday Night Blues, it might be time to check in with yourself and your career path. In case you’ve forgotten, life is meant to be ENJOYED, and if the dread of showing up at the office is insurmountable, you may want to reflect on how you can start mapping out a route to a new path or a new role in your current company that’s more enjoyable for you.

For a happiness boost, take our Less Stress, More Good Stuff 30 Day Challenge. It’s email based so you can take it anonymously or if you want to chat with others in the course, you’ll be invited to join the private FB group.  Check out more details here.


About the Author

Monica Scalf is the founder of The Playground Group, LLC, a company that helps organizations increase bottom line results by investing in the development of their people. Since 2009, she has been teaching workshops on teamwork, productivity, and personal effectiveness in places such as P&G, Lexis Nexis, and Xavier University. Her mission is to help create positive and productive workplaces where employees thrive without sacrificing personal happiness.