For many people, the weekend seems to disappear in the blink of an eye. Friday comes with celebration of the week’s end and is followed by a Saturday filled with errands, friends/family time or catching up on things around the house. Then, on Sunday afternoon, a familiar feeling starts to creep in. Thoughts turn to Monday's meetings, unfinished projects and everything awaiting you at the office.
If you've ever found yourself mentally back at work before the weekend is over, you're not alone. This experience, often called the "Sunday scaries," is surprisingly common. The good news is there are practical ways to keep work from taking over your well-earned time off.
Jennifer Powdrill, LCSW, a program therapist with Memorial Hermann Employee Wellness, explains why our minds naturally drift toward the upcoming workweek and shares simple strategies to help you stay present and enjoy your weekend.
Defining the Sunday Scaries
The Sunday scaries aren’t medically diagnosable; rather, the term describes the anxiety or dread some people experience as the workweek approaches.
“The Sunday scaries are an increase in anxiety Sunday afternoon, where you start to engage in some cognitive looping, worrying about the upcoming day or week—so much so that it takes away from your ability to be present,” Powdrill explains.
While the feeling may seem frustrating or overwhelming, it doesn't necessarily mean something is wrong with your job or your mental health. Often, it's your brain trying to prepare for uncertainty.
Why Does Anxiety Spike Before the Workweek?
Your brain is designed to anticipate potential challenges. As Monday gets closer, uncertainty about what lies ahead can cause your mind to race through everything that could happen. “People are wired for survival. As you get closer to Monday, your brain might start to ask questions of the unknown,” Powdrill says. “Questions like ‘What's coming up this week? What’s Monday going to look like?’ The start of the week carries a lot of uncertainty, so your brain wants to ensure you’re as prepared as possible.”
This tendency toward anticipatory anxiety is common. While a little preparation can be helpful, constantly rehearsing next week's problems can pull you away from enjoying the present.
How to Keep Work from Taking Over Your Sunday
While you can't eliminate every stressful thought about the week ahead, you can change how you respond to them. The goal isn't to ignore your responsibilities or pretend Monday isn't coming. Instead, you can create healthy boundaries that allow you to prepare for the workweek without sacrificing the time you've set aside to rest, recharge and connect with the people and activities you enjoy.
Powdrill recommends a few simple strategies to help quiet anxious thoughts before they begin to take over the closing hours of your weekend.
1. Do a "Brain Dump" Before You Leave Work
Instead of carrying a mental to-do list all weekend, get it out of your head before you leave on Friday.
Writing down everything that's on your mind, tying up any quick loose ends and identifying your top three priorities for Monday can reduce uncertainty and give you a clear starting point when the workweek begins.
Knowing you've already made a plan can make it easier to mentally step away from rising anxiety.
2. Create a Ritual That Signals the Weekend Has Begun
Just as many people have bedtime routines that help them prepare for sleep, having a consistent end-of-workweek ritual can help your brain recognize that it's time to switch gears. It doesn't have to be elaborate! Some ideas include the following:
- Clean off your desk.
- Sign out completely and power down your laptop.
- Take a few deep breaths.
- Listen to the same song every Friday afternoon.
Some people use a small object, such as an intention stone, and move it across their desk to symbolize the transition from work time to personal time. Whatever object you use, the important part is consistency: Repeating the same sequence every Friday can create a noticeable stopgap between your professional life and personal life.
3. Set Boundaries Between Work and Home
If you work remotely or receive work emails on your phone, you might consider creating physical and digital boundaries to help separate your worlds. This might look like having a dedicated workspace in your home, moving all your work apps to a separate screen or folder on your phone or avoiding checking email after work hours.
Even small boundaries will reinforce the idea that there is a time for work and a time for rest.
4. Name the Thought, Then Let It Go
Sometimes our minds get stuck replaying the same scenario repeatedly: an upcoming presentation, an important meeting or a difficult conversation. Rather than trying to force those thoughts away, Powdrill recommends acknowledging them. “It’s important to name the story that’s playing out in your brain,” she advises. “For example, if your brain keeps telling the story of an upcoming meeting, acknowledge it. Then, thank your brain for doing its job to protect you. Naming the story helps you set it to the side and redirect to the present.”
She also likes to suggest a simple visualization borrowed from Acceptance and Commitment Therapy (ACT): imagine your thoughts as different “browser tabs.” There are work tabs and personal tabs, and when you are at home, you have the freedom to “close” all the work tabs. This small mental exercise can help redirect your attention back to the people and activities in front of you.
5. Choose Active Rest Instead of Passive Rest
Scrolling social media or watching television can certainly feel relaxing, but passive activities don't always leave us feeling refreshed. Powdrill encourages people to make room for what she calls active rest, such as exercising, spending time with loved ones, pursuing hobbies or getting outside. “When you’re passively resting, you're not filling your time with meaning and purpose,” she says. “But if you’re doing things that promote connection and create memories, you’re adding meaning to your personal life.”
Meaningful activities give your personal life its own sense of accomplishment, making work just one part of a much fuller picture.
Be Kind to Yourself
It’s not going to be possible to eliminate every anxious thought about Monday, but there’s a lot you can do to recognize those thoughts before they shadow your weekend. “I like to remind myself that my brain wants what's good for me. It wants me to do well,” Powdrill says. “I need to do this in a kind way. Instead of constant reminders or worries, I can tell myself I want to be prepared and do well, and that’s a good thing!”
The next time you notice those familiar Sunday thoughts creeping in, remind yourself that your brain is trying to help, not hurt. As Powdrill puts it: “Be gentle. Your brain is doing what it's designed to do. Acknowledge what it brings to your mind, validate it, set it to the side and then redirect. This will help you exit the survival space and begin living in the moment.”
