The Sunday Reset: A Simple Framework for a Week That Feels Good

No more Sunday Scaries.

For years, my Sundays went one of two ways:

1. Some weeks, I was in ultra-productive mode. I’d workout, brunch with friends, clean the house, do laundry, batch-cook meals, catch up on emails, and try to “get ahead” on everything. By Sunday evening, I’d be exhausted, like I’d just added an extra workday to my week.

2. Other times, I’d do the opposite: absolutely nothing. I’d wake up late, scroll social media on my phone, watch Netflix, snack mindlessly, and convince myself that I was ‘relaxing’, that it was ‘self-care’. But by Sunday night? The Sunday Scaries would hit: I hadn’t planned anything for the week, I didn’t feel rested, and Monday felt like a train I wasn’t ready to catch.

Neither approach worked. One left me drained before the week even started. The other left me feeling unprepared and scattered.

I knew I needed something in between, a way to reset without burning out. I love experimenting, so I tried to come up with a Sunday routine that works for me.

Enter the Sunday Reset. Not a productivity marathon. Not a lazy free-for-all. Just a few simple, intentional steps to make Monday (and the rest of the week) feel smoother.

The Sunday Reset Framework

This is NOT about packing more into your Sunday. It’s about setting up yourself for success in the easiest way possible.

Here’s what works for me:

1. Take a ‘Phone Sabbath’ (GAME-CHANGER!)

One of the best things I’ve started doing on Sundays? Taking a few hours off my phone.

I got the idea from Reclaim Your Brain (a brilliant newsletter by The Guardian), and at first, I thought: No way. I NEED my phone.

But the first Sunday I tried it, I realised how much my brain needed and loved the break:

• No doom-scrolling

• No constant notifications

• Just being present in whatever I’m doing: hanging-out with my hubby, reading, walking, DIY, whatever

Now, most Sundays, I take a break from my phone. Some weekends, I turn my phone off on Saturday night until Sunday evening. Other times, I just leave it in another room for a few hours. Either way, it’s SO freeing. Try it and see how much calmer your brain feels.

2. Clear one space (10–15 minutes)

I used to spend my entire Sunday trying to catch up on every single house chore, but it always felt like I was just adding another workday to my week. Now, I spread my chores out across the week so Sundays aren’t just about cleaning.

But I do take 10–15 minutes to reset one high-impact area, usually my home office or kitchen. A little bit of order goes a long way in clearing mental space and tidying a space you use often can make the week feel smoother.

Pro tip: If bigger chores pile up, try tackling one per day during the week. That way, Sunday isn’t all about housework.

3. Plan the week (without over-planning) (10 minutes)

Sundays are the perfect time to make a few key decisions in advance, so you’re not scrambling midweek. The easiest way? Use an online calendar (I swear by Google Calendar) to block out the important stuff:

• Workouts & movement

• Meetings and other key work deadlines (so you don’t get double booked)

• Social plans (so you actually see people!)

• Downtime (yes, schedule rest too!)

This isn’t about filling every hour, it’s about getting rid of that “Wait, what am I supposed to be doing again?!” stress.

4. Check in with yourself (5 minutes)

Before the week takes over, take five minutes to pause and reflect. Not in a deep, life-changing way, but just a quick gut check to make sure you’re setting yourself up for a week that actually feels good.

Ask yourself:

• What do I need more of this week? (Rest, movement, focus, fun?)

• What do I need less of? (Scrolling, late nights, overcommitting?)

• What’s one small tweak that would make this week easier?

Maybe it’s blocking out an early bedtime, saying no to an extra meeting, or actually booking that workout instead of just thinking about it. Tiny shifts like these stop you from arriving at Friday exhausted, wondering where the week went.

5. Quick & easy food prep (10–20 minutes)

I don’t really cook, so no complicated meal prep for me, but I do take a few minutes to make sure I’m not just surviving on snacks all week.

• 5-minute meal plan: I jot down simple ideas for lunches & dinners to keep things balanced (¼ carbs, ½ veggies, ¼ protein works for me).

• Stock up on easy options: Greek yoghurt, eggs, frozen veggies, nuts, fruit – things I can grab without effort.

• Batch cook one thing: A grain (rice/quinoa), or roasted veggies, or protein – Not a full meal, just something that make my life a little easier.

This way, when life gets busy, I already have good choices within reach.

6. Set an intention for the week (5 Minutes)

Before wrapping up my reset, I do one small thing to centre my mindset.

• A journal prompt: How do I want to feel by Friday?

• A one-word intention: Focus, Joy, Strength, etc.

• A 1-minute breathing exercise: Sometimes, that’s all it takes to feel grounded.

It’s not about “manifesting.” It’s just about intentionally deciding how you want to show up this week!

Why This Works (and How It’s Different)

What makes this different from every other ‘Sunday routine’ list?

✔️ It’s realistic: No 3-hour meal preps or over-scheduling. Just a few high-impact habits.
✔️ It reduces decision fatigue: You’re setting yourself up for less stress, not more work.
✔️ It blends productivity + wellbeing: So you start the week feeling prepared AND rested.

This is not about getting more done. It’s about making Monday easier.

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Try it and let me know what works for you!

I’d love to know: what’s one small thing you do on Sundays that makes your week smoother?

• Do you plan your week?

• Do you prep food?

• Would you ever try a Phone Sabbath?

Drop a comment below, I’d love to hear what works for you!

Here’s to a fresh, intentional week ahead!
Noemie