How to Deal with Sunday Night Dread

Jan 10

For empaths, Sunday night dread can feel especially heavy—the swirl of upcoming tasks, expectations, and the collective energy of others preparing for the week can be overwhelming.

Even without a traditional 9-to-5 schedule, Mondays often bring amplified pressure as the world “turns on” for the week ahead. This collective shift can heighten feelings of anxiety, making it harder to ground yourself and focus.

But with the right tools and rituals, you can approach Mondays with more ease and alignment, creating a rhythm that honors your energy instead of fighting against it.

Practical Ways to Ease the “Sunday Scaries”

So, how do we, as empaths, ease the Sunday scaries, manage energy overwhelm, and step into the week with more calm and alignment?

1. Plan with Purpose

Reflect on the week ahead:
Pull up your calendar and identify priorities. Plan for your top 2–3 tasks each day, avoiding overloading yourself with to-dos. Focus on what will have the greatest impact or move you closer to your goals. Also allow space for flexibility, knowing that some days might require more energy or time than others.
Set intentions:
Instead of just making a task list, ask yourself: How do I want to feel this week? Commit to doing what it takes to complete your work in that energy—this might mean pacing yourself, prioritizing tasks that align with your values, or scheduling in regular breaks to recharge. Let your intention act as a filter for what truly deserves your time and energy, and give yourself permission to say ‘no’ to anything that doesn’t align with the feeling you want to cultivate.

2. Prepare Your Environment

Declutter your space:
When you clear physical clutter, you also clear space for focus and creativity. Spend 10–15 minutes tidying up your living area or workspace, which will allow you to mentally prepare for the week ahead.
Lay out your Monday essentials:
Pick out your outfit, prepare meals, and organize any items you need for the day—your bag, laptop, planner, etc. This small act can ease decision fatigue and give you a sense of control and calm as you start the week.

3. Check in with Your Energy

Assess your needs:
Ask, What do I need to feel grounded this week? Maybe it’s more breaks, a slower start to your mornings, or less screen time. By tuning in, you give yourself permission to create a week that honors your energy and needs. Don’t ignore the small signs your body and mind are sending—whether it's the need for rest, quiet time, or more connection with others.
Visualize your ideal week:
Take 5 minutes to imagine yourself navigating the week with ease and confidence. Picture yourself handling challenges with calm, focusing on what matters most, and feeling energized by the work you’re doing. This visualization practice can shift your mindset from dread to empowerment, helping you move into the week feeling more in control. Set an intention for a positive and aligned week, one where you trust yourself to handle whatever comes your way.

4. Create a Sunday Evening Ritual

Unplug from work:
Set a firm boundary around work-related tasks—like checking emails or messages—at a specific time. Yes, this is easier said than done, but the last thing you need is to go to bed with work thoughts on your brain.
Engage in a calming activity:
Dedicate time to something that helps you unwind—whether it's reading a book, taking a bath, or listening to soothing music or an inspiring podcast. Make this a ritual that you look forward to each week!
Set the mood:
Create a peaceful atmosphere by dimming the lights, lighting a candle, or diffusing calming essential oils like lavender. This can help signal to your body and mind that it's time to slow down and prepare for the week ahead.

5. Plan for Joy

Add something fun to your week:
Schedule a coffee with a friend, a midweek hike, or a creative activity you love. Knowing you have something to look forward to can ease the weight of Sunday night and give you a sense of balance. It doesn’t have to be big—small moments of joy, like trying a new recipe or diving into a hobby, can make a huge difference. By intentionally adding joy to your schedule, you remind yourself that the workweek isn’t all about deadlines and to-do lists—there’s space for play, relaxation, and personal fulfillment too.

Bonus: How to Better Handle Monday

Create a "No-Meeting" Zone
I realize not everyone can do this, but if you have the flexibility to set your meeting times, I highly recommend not scheduling meetings for Monday. I personally block off Mondays for any calls or meetings, unless a tight deadline or client need absolutely demands it. If nothing else, at least try to block out the first 1–2 hours of your Monday as a "no-meeting" zone. This time can be used for deep work or personal focus, giving you a calm, uninterrupted start to the week. Without the distraction of back-to-back meetings, you’ll be able to settle into your tasks more effectively.

Start Your Morning Slowly
Avoid jumping straight into work as soon as you wake up, giving yourself time to ease into the day. Instead of checking emails or social media first thing, try stretching, enjoying a quiet cup of coffee, or journaling for a few minutes. This intentional pause can help you start the day grounded, rather than rushing into it.
Set One Priority for the Day
Instead of tackling a long to-do list right away, choose just one priority task to focus on for your Monday. This helps you break the cycle of overwhelm and create momentum. When you finish that task, celebrate it, and then move on to other tasks with a sense of accomplishment.

Closing Thoughts

If Sunday night dread persists week after week, it might be time for a bigger change. Is your work aligned with your energy, values, and passions? Also, consider whether your current workplace supports your well-being and allows you to thrive. Small adjustments, like setting boundaries or reworking your schedule, can help, but sometimes, taking a leap toward something new—whether that’s shifting roles, changing your work environment, or exploring a different career path—is the ultimate form of self-care. Remember, your work environment should empower you, not drain you.

For me, that realization came when I left a structured workplace in 2022. Even though I was working with amazing people in a creative and flexible environment, I still felt drained and disconnected from my energy. That disconnect was a sign I couldn’t ignore. It led to some much-needed soul-searching, a cross-country move, and a 50% cut-back in corporate work. Recently, I stepped back into working with the same company—but this time, it feels different. Mostly because I feel different. I’ve learned how to honor my energy, set boundaries, and align my work with what feels right for me.

Want to feel more grounded + inspired in your work and life?

Check out my 3-month 1:1 coaching container! This is a unique opportunity to work with me one-on-one for a shorter, high-impact timeframe. I only take on 4 clients at a time to ensure my focus on you. Whether you need help navigating your workplace or marketing your business, this service is designed to help you thrive in your work!

Colleen Wolak