Does this happen in your house? Around 4 p.m. on Sundays, your kids suddenly become glum and irritable. You ask, “Why the face?” and get the reply, “I don’t want to go to school!” Sometimes I come back with “Good thing today is Sunday!” Then I brace myself for the eye roll. When the Sunday Scaries, or Sunday Blues, set in, even a bad joke can’t pull some kids out.
The Sunday Scaries are the feelings of dread that arrive as the weekend comes to a close. According to a LinkedIn survey, 80% of professionals say they experience them (and 100% of the kids in my house do). But I’m done sacrificing the last hours of my family’s weekend to mopiness. If you want to remove the dark cloud that settles over your house every Sunday afternoon, here are 7 ideas to beat the Sunday Scaries.
1. Get the “have tos” out of the way early.
If I ask my kids to get their school clothes out for the next day, they look at me like I’ve snatched the weekend right out from under them. Their faces say, Why, Mom? Why? Do you actually want the weekend to be over?
Here’s a trick. Get the clothes out, pack the lunches, do the backpack check… all of it, on Friday or Saturday. At that point, Monday is far enough away that the tasks won’t conjure up the Sunday Scaries, and then Sundays will be free of the annoying prep-for-school chores.
Do you or your kids struggle with the Sunday Scaries? Check out this episode of the iMOM Podcast where we dive deeper into what causes it and how to fight the blues.
2. Start a Sunday tradition.
Traditions help us be more intentional with our time, and when we’re intentional with our time, we’re naturally more present. Dreading tomorrow means you’re not living in today, so start a tradition that grounds you in the present.
Try something simple like getting together with two other families for a potluck dinner. Giving the kids something to look forward to (and distract them from thoughts of school) can help prevent bad attitudes from ruining a Sunday night.
3. Make Sunday the first day of the week.
Instead of treating Sunday like the final day of the week, designate it as the first day of a new week. It’s your fresh start! This is more of a mental trick, but there are tangible things you can do, too. Pay end-of-the-week allowances on Saturday, and post a fresh checklist on Sunday. I also love that for church-goers, making Sunday day one means you’re starting your week with God and praying for the weekdays ahead.
4. Rest.
The weekends are in place for a reason. Our minds and bodies need rest. You and the kids might dread the fast pace of the weekdays because you never downshifted over the weekend. Unplugging, finding quiet time, and getting outdoors can help your kids recuperate from a busy week and keep the Sunday Scaries from rolling in.
5. Make a short to-do list for Monday.
The Sunday Scaries come along because we foresee everything that must be done during the week. As we’re trying to relax on Sunday evening, the Post-Its scribbled with to-dos start sticking themselves to us. One thing that can help make Monday less intimidating is to create a list of your top three priorities for the next day. Your kids can do it, too. Write ‘em, release ‘em, and get back to your weekend!
6. Identify what’s at the root.
Some kids don’t like school, but your child might be dreading the end of the weekend because a class is stressing him out, a friendship has gotten complicated, or he’s getting bullied.
Adults who like their jobs can still dread Mondays. If that’s you, ask yourself what’s underneath the blues you’re feeling. Exhaustion? Procrastination? Naming it and helping your kids name what’s causing the feeling for them can point you to a solution.
7. Don’t be mean.
This one came directly from my 12-year-old’s mouth when I asked him what he would do to keep the Sunday Scaries at bay. To him, “meanness” includes me uttering “school” or anything related to it. I tend to shift into weekday mode and out of “relaxed mom mode” when I feel Sunday drawing to a close, and my attitude can get a little sour. I’m going to work on keeping the mood in the house peaceful and relaxed. There’s nothing to be scared of. It’s just Sunday night!
What makes the Sunday Scaries set in for you? Can you think of something to help push them away?
