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For most of my life, Sundays were for two things that I really enjoyed: church and rest. Unfortunately, over time, that restful Sunday left a bigger and bigger mountain of responsibility for me to tackle on Monday.
As years went by, that Sunday calm turned into low-grade anxiety. I definitely didn’t want to spend the day hustling, but there was no denying the dread I felt knowing that life was about to get hard.
Eventually, I had a moment of clarity that changed things for me. I realized that the story I was telling myself about Sundays was keeping me stuck. I thought you had to choose between a restful Sunday and a productive one, but in reality those weren’t always in opposition.
By definition, rest is subjective. It’s whatever you consider to be a break from the mental or physical strain of normal life. I hope you’ll enjoy my list of 10 ways I’ve turned Sunday into an anchor day in my week, while still preserving my sense of rest.
Do a budget check-in
Most of my adult life I’ve lived on a budget, but until recently I didn’t have a great method for sticking with it. The key for me is to regularly check in (weekly) and adjust the plan based on real-world events. I do this every Sunday in less than 30 minutes— this small investment has completely transformed the trajectory of my finances.
Call your parents or siblings
If you’re like me, you probably have a list of friends and family that you love, but don’t make time to connect with on a regular basis. Schedule at least one call every Sunday to build this habit, and you’ll quickly learn just how much this strengthens those relationships.
Write a letter of gratitude
Another relationship-strengthening habit is writing thoughtful notes to express gratitude. A 2022 study found that gratitude letters increased feelings of gratitude and interpersonal connection. Personally, I love the slower pace of pen and paper, but you can just as easily write a heartfelt email or text.
Do one big chore
While it’s tempting to push off all my chores to Monday, I’ve learned that I enjoy my Sunday more knowing that I’m knocking an item off the list for the upcoming week. In fact, I’ve come to enjoy the feeling of starting the week with less on my plate. Clean something big, like a room or an appliance, that will make a difference in your home for the week ahead.
Review your calendar
Do you ever feel blindsided by an event or task you had forgotten about? I certainly have. My solution is a quick 10 minute review of my physical calendar, Google calendar, and to-do list apps. This quick review gets me up to speed on everything coming down the line, so I’m not caught off guard by the unexpected.
Food prep for the week
In 2013, a study on factory workers discovered a powerful connection between healthy eating and productivity. One of the best ways to eat healthier is to prepare your own meals. Lately, I’ve been using my Sundays to cook a few meals for the week ahead. As I grow older, it’s these slow, intentional activities that bring me the most satisfaction.
Indulge in a good book
Speaking of slow, intentional activities— I’ve been trying to read more books and less online content. It’s not that online content is bad (my own blog is an example of what the internet can do), but I find that, for me, it can too easily become a form of quick dopamine that doesn’t satisfy me deeply. If you’re in a similar situation, try reading a book, even if it’s a light fiction book— you’ll be engaging your brain in a completely different way, and one that feels more therapeutic.
Take a long walk
The best part about being an adult is that you decide your own rules. You get to decide what qualifies as rest, what counts as exercise, and what counts as being productive. Taking a long walk with my wife, for example, somehow manages to touch on all three of those points for me. With the right company and in the right mindset, a long walk has got to be one of the most satisfying ways to spend an hour or two.
Plan quality time with your spouse
If you don’t put time into having a great marriage, it’s highly unlikely to happen on its own. At least, that’s my experience. The best marriages are intentional about putting in the work to build and maintain a great friendship. For me, that means prioritizing date nights as weekends as our kids go to bed. It’s a low budget (but high time investment) approach and we both love it.
Do something adventurous
What’s funny about my list so far is that a lot of the items would have been, at one point in my life, things I would avoid. It wasn’t until I discovered that they could be done slowly and intentionally that I began to enjoy them. I think that speaks to how much of life is about perspective and mindset. But anyways, in addition to those slower, more thoughtful activities, I also like to plan a little adventure, like a hike or a new restaurant, to spice up my weekends.
Don’t waste your Sundays looking ahead to Monday in dread. Use the day to propel yourself into that next day with excitement and anticipation for what you will accomplish and who you will be spending time with.
While my list of Sunday habits is what works for me, I hope you’ll be inspired to craft your own list of habits that help you unlock the true potential of your weekend. With a little creativity, you can make Sunday feel both restful and productive— a mix of both adventure and leisure that elevates the entire week.
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