5 Sunday rituals to set you up for the week

Some low-key life admin could make Monday look a whole lot better.

It's official: the Sunday night blues are a thing, and if you feel them, you can take solace in knowing you're not alone.

A 2015 global poll by US employment company Monster showed that 80% of workers surveyed feel down on Sunday evenings. Considering that each passing minute signals the freedom of the weekend winding up and the working week edging closer, it's really no surprise.

But do Sundays really have to be so bad? We don't think so. And adding some nurturing rituals into your day can go a long way in banishing those blues. Some easy lifestyle tweaks and a little bit of forward thinking can set you up for a less stressful week, meaning Monday morning won't look so bad after all.

Here are five things to do on a Sunday that can get you on track for a productive week ahead.

There's nothing like a breath of fresh air to help you feel revitalised. While squirelling away under the doona all day might seem like a desirable choice, spending half an hour outside in nature can result in mental and physical health benefits like increased creativity, improved mental wellbeing, and a decrease in the likelihood of suffering from high blood pressure. So try and make getting outside the first item on your Sunday agenda. Take a hike, organise a trip to the beach, or just take a leisurely stroll to the local park to read the morning paper.

Chores are like apologies: it's not enjoyable when you're doing it, but you feel great when it's done. Gather every able-bodied person in your household - whether that's your partner, kids or housemates - and choose a time for an hour (or half hour) of power where the only items on the agenda are the household chores that need doing. No distractions. No excuses. Prioritise the big tasks and divide up the labour so everyone knows exactly what is expected of them. You'll be amazed at the difference it makes to your household and your mental state, and once it's over you can all relax.

Having a meal plan in place is associated with a healthier diet and less obesity. This doesn't have to mean spending hours of your Sunday batch cooking every single meal for the week (though power to you if that's your thing). Food planning could just mean packing up some healthy snacks to take to work so you don't feel tempted when the bag of chips is cracked at 3pm. Or it could mean looking at the commitments you have on for the week and working out a budget for lunches and meals out.

It can be anything: taking a long bath, getting in some alone time, going to the movies, playing board games with your kids, or spending a few hours cooking and eating a meal with loved ones. Whatever it is that you want to be doing, find an hour or two of time on Sunday to do it. Self care is just as important as caring for others, so schedule some time for something that brings you joy and honour it like an appointment.

Finally, the small household task that seems to deliver back tenfold. No one needs research to say that having a bed made with a set of clean sheets to slide between on a Sunday night feels amazing. It just does. So take ten minutes to switch out your bed linen for some laundered sheets. Waking up in them on Monday morning is sure to help your week feel like a fresh canvas.

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.