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Successful people do these 3 things on Sunday for a happier, stress-free week

We are all aware of the fear that comes as Sunday draws to a close – even after a weekend’s rest you begin to feel anxious and stressed about the work or responsibilities you will have to face on Monday morning.

In fact, most people get a bad case on the Sunday prior to the work week: LinkedIn surveyed about 3,000 professionals in the U.S. last year and found that 66% reported feeling “Sunday scare.”

“Our minds tend to struggle with tasks that are ambiguous, stressful or boring, so of course we will put off thinking about work for as long as possible,” productivity expert Chris Bailey told CNBC Make It. “But procrastination can just create more unnecessary stress.”

There is no magic cure for Sunday Scary, but these three strategies, recommended by Bailey, can help:

Set intentions for the week

The secret behind beating the Sunday Scaries is to make a plan for the coming week, as Bailey says that for most of us, dealing with ambiguity causes stress and anxiety.

His favorite technique for easing the coming week is the “rule of three”: write down three goals that you want to achieve, whether in your work or private life. Putting such intentions allows you to “think about how you want to focus your time, attention, and energy,” Bailey explains. “Then you can tailor your daily tasks around achieving these goals.”

Create a to-do list and a to-do list

Sunday Scaries can often snowball into self-doubt and disgust, but getting down on yourself is counterproductive – the antidote to such feelings is instead to reflect on your performance and organize your thoughts.

Bailey recommends keeping a running performance list and to-do list and then updating both lists every Sunday. Your to-do list should highlight a few things you’re proud to do the week before, whether it’s getting out of bed or giving a presentation at work, while your to-do lists highlight the important “to-do” points for the coming week .

“We quickly forget what we have achieved and focus instead on all the things we have not done yet,” he says. “But taking a moment to congratulate yourself on all the progress you’ve made and plan ahead can boost your confidence and drive you into the next week.”

Find a self-care ritual

“The road to productivity runs right through calm, because if we can maintain calm while the conditions of our work or our lives change, we can still achieve what we want,” Bailey says.

Practicing self-care can help us cope with turbulent times or ease the feeling of anxiety – Bailey lists journaling, calls to a friend, practices meditation, or spends time with people who uplift you as excellent examples of self-care.

The most important thing is to develop a self-care plan and stick to it so that you have something to calm any negative thoughts and look forward to every Sunday.

Check out:

Do these 4 things every day to become happier and more resilient, according to mental health experts

The 3 best books to help you have a happier and more successful career in 2022, according to a 12-year career coach

NFL quarterback Jimmy Garoppolo’s father taught him to deal with bad days: ‘It all starts with your attitude’

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