Find the ultimate self-care Sunday routine to banish the Sunday scaries. Learn tips to transform your Sunday into a day of rejuvenation, self-love, and preparation for the week ahead.
Sunday generally involves prepping for the week ahead. But what if that prep includedloving yourself?
Science shows that intentionalrestingandrechargingare essential toreducing stressand supporting your overallmental health. And fortunately, back-to-basicsself-careis available to everyone, regardless offinancialor time constraints.
Wanna flip the script on theSunday scaries? Here’s why we love a goodself-careSunday, plus ideas on how to build it into your weekly routine.
What is a self-care Sunday?
A2021 studydefined self-care as “the ability to care for oneself through awareness, self-control, and self-reliance to achieve, maintain, or promote optimal health and well-being.”
So, “self-care Sunday” is the radical idea of devoting one day a week tode-stressingand nourishing your health and well-being.
Why Sunday? Well, because many of us dread Sundays almost as much asMondays. In oneLinkedIn survey, 80% of professionals say they experience the “Sunday scaries,” an anticipatory angst about the workweek ahead.
Bottom line: Whether you opt for a self-care Sunday,Monday, or Tuesday, the point is to consciously check in with yourself and recharge at least one day a week.Buildthis into a routine, and your future self will thank you.
5 self-care Sunday activity ideas
Here are five ways to rest and recharge on a self-care Sunday.
Take a walk
Walking outside is one of the simplest ways to squeeze a few physical and physiological benefits into your Sunday.
An older reviewsays consistent bouts ofwalkinghave many cardiovascular benefits. Walking can alsoreduce stress,improve sleep, and boost overall longevity.
A2021 studyshowed that middle-aged men and women who walked at least 7,000 steps daily lowered their risk of death by 50–70%. #winning
Anolder 2004 studyalso linked walking to loweredanxietyand depression — plus, itboosted moodsoverall.
Meditationmight be the GOAT in terms of self-care.Meditationhas tangible mental health benefits (more on that in a sec), and it can add a deeper sense of meaning to your life.
TheNational Institutes of Health (NIH)recognizes that meditation can help:
A2020 studysuggested thatmindful meditationcan also be an effective, low cost way to manage stress duringcrises.
Learn something new
Been wanting to learn a new skill but haven’t had the time? Why not mix it into your self-care Sundays?
Educational enrichment not only smashes boredom but it’sprovento improve adults’cognitive skillz. Some ideas to get your gears turning:
Thanks to the internet, you can learn virtually anything you want for free. Nothing but YOU can hold you back!
Take a bath
Drawing a warmbathis usually reserved for the end of a long, stressful day. But who says you have to wait for the evening on Sunday Funday? Submerging yourself at any time of day can bring on a nice, serene sense of well-being.
Fun fact: One2018 studysuggested thatregular bathsbenefit physical and mental health more than taking along shower.
Cook your favorite meal
Food, glorious food! Creating your favorite concoctions and reaping the enjoyment can be a truly soulful experience.
Cookingsatisfies your tastebuds and tummy, of course. But it alsoactivatesmotor coordination, adaptability, and flexibility — all physical functions that can add to your good vibes and psychosocial wellness.
Laugh a little (or a lot)
It’s been said that laughter is the best medicine, so why not add some funnies to your self-care Sunday?
Researchhas linked the physical act of laughing to internal chemical changes that support stress reduction and pain tolerance.
Infuse a little LOLcomedywith a side-splitting movie, a funny meme exchange with a friend, or sharing silly anecdotes that help you loosen up andlaugh at yourself. Just have fun with it!
How to plan a self-care Sunday
Planning a self-care Sunday routine can be as easy as you make it.
Here are some general steps to include:
So, what causes poor self-care?
Oh, so many things. Many of us are experiencing busy, multi-layered, hustle-and-bustle schedules these days. It’s easy to forget to engage in self-care.
There are many external reasons our own self-care ends up on the back burner, like:
Unfortunately, one of the most significant barriers toself-careis the belief that it’s frivolous, expensive, or just plain unattainable. But friends, hear this:Self-careis essential. As the saying goes, you’re able to’t pour from an empty cup.
Lack of self-care signs
When we get caught up in survival mode, self-neglect can take a toll on our health and relationships.
Here are some signs that you’ve got a deficit ofself-carein your life:
Do any of these sound familiar? If so, try to take a moment to check in, make aself-careSunday plan, and even browse through somemental health resources.
How do I start self-care daily?
When diving into any new daily routine, it helps to pick one focus and then gradually add more.
We suggest starting with one of these:
What is a good self-care routine?
A goodself-care routineincludes activities that touch on the five categories of well-being: physical, mental, social, emotional, and spiritual.
What day is self-care day?
International Self-Care Day (ISD) is recognized every year on July 24. This day brings awareness to how self-care benefits your health in many ways.
Of course, any day can be a personal self-care day.
Bottom line
Wanna take a step toward living your best life? Declare the first day of the week self-care Sunday!
Engaging in a regular self-care routine has often been proven to increase happiness; reduce anxiety, depression, and stress; and improveconcentrationand energy.
Now that you know self-care activities can be super affordable and accessible, you have the power to improve your relationship with yourself. Sunday scaries, be gone!
