Mental health experts on optimizing Sunday evenings Looking to get in touch with a range of mental health experts, including psychologists, therapists and counselors, on how to optimize Sunday evenings. Please get in touch with your initial thoughts and credentials, and I'll follow up with specific questions.

During my drinking years, Sunday evenings were when I'd already be planning how to hide my Monday morning hangover--switching client appointments to after 12:30pm, rehearsing excuses. Now nine years sober, I've learned Sunday evening is actually your week's foundation, not its ending. Here's what works for our clients at The Freedom Room: treat Sunday evening like you're setting up dominoes. I have clients do one physical reset action--lay out Monday's clothes, prep one healthy meal, set the coffee maker. Sounds trivial, but when that 6am alarm hits and something is already done, your brain gets a win before the week even starts. We've seen this simple act reduce Monday anxiety spirals by giving people proof they can handle things. The mistake I see constantly is people trying to "relax" on Sunday evenings when they're actually just avoiding. I was obsessed with buying a caravan in early sobriety--spent hours scrolling listings when I should've been getting ready for work, made my son late to school repeatedly. That mental obsession is the same pattern whether it's alcohol, doom-scrolling, or binge-watching. If your Sunday evening "relaxation" leaves you feeling worse, it's avoidance. One concrete thing: schedule something mildly uncomfortable for Sunday at 7pm. Return that awkward email, do 10 minutes of meal prep you've been dodging, organize one drawer. The anticipatory dread is always worse than the two-minute task, and completing it breaks the paralysis pattern that makes Monday feel impossible.

I'm a clinical psychologist in Melbourne and chair of the Australian Psychological Society's Melbourne branch, and what I've noticed working with medical professionals and high-stress clients is that Sunday evening dread often stems from unresolved *weekday* tension that never got processed. People think the weekend is recovery time, but if you haven't actually metabolized the stress from the previous week, Sunday becomes this pressure cooker of accumulated emotional residue plus anticipatory anxiety. I had a doctor I worked with at Monash Health who was drowning in Sunday panic attacks. We finded he never had a single conversation during his week that wasn't transactional--patient care, admin, quick texts. His nervous system was in chronic activation mode. We introduced "closure Fridays"--fifteen minutes where he'd actually verbalize to someone (initially me, then his partner) three specific things that happened that week and how he felt about them. Not venting, actual emotional processing. His Sunday evenings transformed because he wasn't carrying undigested stress into the weekend. The pattern I see constantly: people use weekends to distract from weekday stress rather than discharge it. Your body keeps the score regardless. If you hit Saturday still carrying Tuesday's tension, Sunday will feel catastrophic because you're now facing Monday with two weeks' worth of unprocessed activation. The fix isn't Sunday evening--it's creating micro-moments of genuine emotional completion during the actual week, even just five minutes of acknowledgment that something was hard, sad, or frustrating.

I'm Holly Gedwed, LPC-Associate and LCDC with 14 years specializing in trauma and addiction--Sunday evening anxiety usually shares the same neural pathways as substance cravings, and I treat them similarly. Here's what I see work with my clients in Southlake: create a "closing ritual" for your weekend that's sensory-based, not cognitive. One client struggling with co-dependency and Sunday scaries started doing 20 minutes of intentional cooking every Sunday at 6pm--chopping vegetables, smelling herbs, tasting as she goes. Her brain needed a concrete "I'm here now" anchor instead of spinning future stories about Monday meetings. The CBT approach I use focuses on catching the thought distortion that happens around 4-5pm Sunday. Most people are catastrophizing Monday before it exists. I have clients physically write down their Sunday evening predictions, then check them Monday night--they're wrong about 80% of the time. After four weeks of this tracking, the anticipatory anxiety loses its power because you've got data proving your brain is lying to you. From my addiction work, I know avoidance feeds anxiety. The clients who handle Sundays best are the ones who do one uncomfortable task Sunday evening--meal prep they've been avoiding, that text they need to send, laying out Monday clothes. It's the same principle as exposure therapy: small controllable discomfort now prevents overwhelming panic later.

Credentials: I am a Dual Board-Certified Psychiatrist (Adult & Child/Adolescent) and the founder of ACES Psychiatry. Initial Thought: The "Sunday Scaries" are often a memory problem. In my practice, I find that Sunday evening anxiety is rarely about the actual work of the coming week; it is about the ambiguity of it. The brain treats undefined tasks as threats, keeping the nervous system in a low-level fight-or-flight mode (often felt as the "Sunday Scaries"). My top strategy for optimizing Sunday is to "Externalize Executive Function." Do not just "think about" your Monday. At 5:00 PM, take 15 minutes to write down a granular plan for Monday morning. Be specific (e.g., "Answer emails from 9:00-9:30," "Call the pediatrician"). Once the list is on paper, your working memory feels permission to "let go" of the data. Crucially, physically put the list away—in your work bag or a closed drawer. This ritual creates a psychological boundary, signaling to your brain that the planning phase is complete and it is safe to shift back into rest mode for the rest of the evening.

Dr Sarah Valentine Clinical Psychologist | Co-Director, Cova Psychology (Melbourne) I am a clinical psychologist and the co-director of Cova Psychology, a private practice based in Melbourne's CBD. My work focuses on adults with a wide range of mental health concerns, and I have experience in trauma, personality disorders and complex presentations. Alongside my clinical caseload, I supervise both early-career and senior clinicians. I am also the clinical lead for our team of 15 mental health practitioners and oversee the broader clinical environment within our team. Initial thoughts on optimising Sunday evenings: In my clinical work, I see Sunday evenings as a kind of emotional "bridge" between rest and responsibility. That shift can activate a lot of anticipatory stress, even in people who enjoy their work, simply because the nervous system is preparing for structure, pace and social demands again. I often encourage people to focus on a few gentle, realistic habits rather than trying to overhaul the whole evening. What I find most helpful is striking a balance between light preparation and staying connected to the present moment. A simple wind-down routine or organising one or two small tasks for Monday can create a sense of steadiness, but it is just as important not to let the whole day be consumed by thinking ahead. I often suggest that people intentionally build in moments that anchor them in Sunday itself. That combination of small practical steps and genuine presence helps the evening feel calmer and less rushed, while preserving the restorative quality of the weekend.

Hi there, I'm Lachlan Brown, a mindfulness-focused psychologist and co-founder of The Considered Man, a platform on men's mental resilience and mindful living. I work with founders, teams, and families on attention and weekly design, and I write practical, research-informed habits people can use the same day. My take is that Sunday evening should regulate the body first, then organize the week. A brief outdoor loop before dinnerdoes more for Monday than another hour at the laptop. Once the nervous system settles, planning stops feeling like worry. I keep the planning piece visual and short: name what truly must happen, what would be nice, and what will not happen, then give Monday morning one clear win in the first 90 minutes. I'm happy to collaborate with you and share mroe detailed insights/quotes on your questions. Looking forward to your reply! Thanks for considering my insights! Cheers, Lachlan Brown Mindfulness Expert | Co-founder, The Considered Man https://theconsideredman.org/ My book 'Hidden Secrets of Buddhism': https://www.amazon.com/dp/B0BD15Q9WF/

Sunday evening anxiety is not about poor time management or lack of relaxation skills. It is a dopamine dysregulation problem combined with a prefrontal cortex shutdown. Your brain anticipates the week ahead, your amygdala fires up the threat response, and your executive function goes offline. I worked with a tech executive at Google recently who could not shake the Sunday night dread, totally dysregulated every weekend. We implemented what I call a "neural transition zone" on Sunday evenings. We essentially trained his prefrontal cortex to stay online during the weekend to week transition. This involved removing the dopamine triggers; phones, work emails, decision-heavy tasks on Sundays, and replacing them with low-stimulation activities that allow your brain to reset naturally. Your brain adapts fast, dopamine rebalances and the Sunday anxiety fades within three to four weeks. Removing the triggers gives your reward circuit a chance to reset before Monday morning. Please let me know if you need anything else. Syd

Here are my initial thoughts on optimizing Sunday evenings from a therapeutic, nervous-system, and holistic perspective: 1. Reframe Sunday Evenings as relaxation and downtime rather than wind-down or preparation for the week time Sunday anxiety often stems from anticipating responsibilities. A powerful intervention is reframing Sunday night as a transition or relaxation time rather than a time for stress preparation. This shifts the nervous system from hypervigilance to a state of grounding. Anticipatory anxiety is wasted energy. 2. Ritual Signals Safety Humans regulate through rhythm. A gentle ritual—lighting a candle, slow stretching, journaling, or a warm bath—gives the brain a predictable cue: You are safe, you are home, you can soften. 3. Close Open Loops Without Overworking A brief, compassionate check-in (5-10 minutes) reduces mental clutter: What must be handled tomorrow? What can wait? What is already okay? This calms the cognitive load without turning Sunday into another workday. 4. Incorporate Embodiment Before Bed Gentle somatic practices—like legs-up-the-wall, deep belly breathing, restorative yoga, or a slow walk—communicate to the vagus nerve that it's safe to downshift. 5. Replace "Fixing" with "Receiving." Many people try to "fix" themselves on Sundays. I recommend replacing that with something nourishing: a creative outlet, time in nature, or connection with a loved one. 6. Prepare One For Monday Morning. Not a to-do list—just one supportive act: Laying out clothes Packing a lunch Choosing a mantra This reduces Monday decision fatigue and eases anticipatory anxiety and work preparation pressure. 7. Sleep hygiene Proper sleep hygiene ensures a good night's sleep and energy in the morning. First, avoid screens at least an hour before bedtime. Have a consistent wind-down routine about an hour before bed, including rituals like drinking herbal tea, gentle stretches, and repeating affirmations. Make sure to move your body during the day to avoid restlessness. Avoid caffeine, alcohol, and heavy foods late in the day. Decrease anxiety at night by doing activities such as writing a worry list, planning for the next day, meditating, or somatic shaking. Credentials: Former Clinical Psychologist (Minnesota Board of Psychology credential #4568) Founder of TulaSoul, a women's holistic wellness practice (est. 2019) Certified Life, Wellness, Spiritual, and Divine Feminine Coach E-RYT 500 / RYT-500 Yoga Teacher

Hi there, I specialise on mental health at work, and I'm happy to share some of my thoughts on how to transition from leisure time to a work week mindset, resisting pressure to check work emails on Sunday, and diary management techniques to manage workload. Thanks, Adina

Hello, I'm an LPC in Texas. I assume this is about getting ready for the week? It will vary widely depending on home life for various people but I've found that doing the Monday morning prep (coffee pot ready, lunch packed, laptop and other needed items packed) is best done on Sunday afternoon, and then saving Sunday evening for a self-care activity. That can be family time - games, movies, a TV show, a walk, or even hobbies like watercoloring, coloring...anything that can be done in a fairly short amount of time that does not involve a lot of set up and clean up. I myself have been trying to do a simple watercolor in a water coloring book as a way to center myself and spark the creative side of my brain before going back into a full therapy week.

My initial thoughts on optimizing Sunday evenings come from the perspective of a small business owner who has to be ready to tackle the San Antonio heat on Monday morning. The key for me isn't necessarily relaxation; it's about eliminating the anxiety of the unknown. If Monday morning feels like a massive ambush, you've failed your Sunday evening. I look at Sunday night as the final, preventative maintenance check before the system goes live again. The biggest thing I do is spend fifteen minutes planning out the next day. I review my calendar, check in with the on-call manager for Honeycomb Air one last time, and lay out my clothes. It's boring, but it's critical. That quick bit of structure prevents me from spending all night mentally cycling through my to-do list. When you put the chaotic thoughts onto a piece of paper, you give yourself permission to truly shut down and enjoy the rest of the evening with your family. My best tip is to use Sunday evening to reset the mental circuit breaker, not just the schedule. That means no checking work emails after dinner, period. We also make a simple, but slightly indulgent, family dinner. It's a dedicated time where the conversation is just about us, not air handler parts or customer invoices. When you consciously build a wall between Sunday and Monday, you actually walk into the office Monday feeling like you have a full battery, ready for whatever the week throws at you.

Hello! I am a seasoned Licensed Clinical Social Worker and clinical supervisor, former business and strategy consultant with an MBA, and Co-Owner of Grow Wellness Group, a large mental wellness practice in Illinois (65 clinicians), that serves approximately 1,700 clients per month with therapy to clients age 3+, neuropsychological assessments, psychiatry, sport psychology and mental performance improvement, yoga therapy, and more. I would be delighted to provide insight into best practices for how individuals can best optimize time spent Sunday evenings to ensure the greatest outcomes for the week ahead in terms of stress and anxiety management as well as maximizing productivity through intentional planning activities and routine establishment. Inevitably, humans fall into an avoidance trap as the weekend winds down and the work week comes back into focus; where individuals' Sunday evenings can often be spent in a place of avoidance rather than acknowledging what lies ahead and doing what can feasibly be controlled to ensure stress, anxiety and last minute planning are at a minimum. As humans, we have 2 fundamental choices - acknowledge reality and have a willingness to intentionally plan to improve personal outcomes, with an eye on minimizing the stress associated with achieving that desired outcome OR resist reality when we feel discomfort and delay action because we do not want to deal with the "extra stress" of being more intentional and strategic. The latter path has a very strong tendency to become cyclical lead to greater internal turmoil and a greater illusion of what an individual may believe they are capable of achieving (ultimately untrue as this individual is not doing all they can control). The consequences of falling in the more complacent category can have far reaching impacts from individual mental and physical health to relationship challenges to parenting routines and planning to self-imposed impairments to one's personal achievements and the confidence that comes from them. Coincidentally, I have spoken on this topic in the past. Please let me know if you are interested in me contributing to your article, and I am delighted to see that this content is going out into the world! Thanks! Adam Ratner

Sunday evenings set the tone for the week, so how you spend them matters more than most people realize. Mental health experts often suggest routines that combine planning, relaxation, and a little self-care to reduce anxiety about Monday and boost focus for the week ahead. Small habits like prepping meals, setting priorities, and winding down without screens can make a big difference in mindset and energy.

Spending Sunday evenings focusing on self-care and preparation for the upcoming week can significantly improve overall well-being and productivity. Dedicating this time to planning, organizing, and mentally unwinding helps to establish a sense of structure and reduces stress for the days ahead. Sunday is an excellent opportunity to set clear intentions or goals for the week while ensuring proper rest, which is crucial for maintaining mental and emotional balance. Engaging in activities that promote relaxation, such as mindfulness exercises or spending quality time with loved ones, can also foster a calmer state of mind, making it easier to approach the week with focus and clarity.

Sunday evenings, particularly for those of us working a regular Monday - Friday schedule, is an important window to prepare for the week. Some people struggle with anxiety or anticipatory stress when faced with this period of transition from weekend to weekday. Sunday is still the weekend, so a focus should be on regulating and preparing rather than productivity. We need to get in tune with our nervous system, reflect on our rest days, and ease the mind into the week ahead with gentleness and intention. Routine and ritual can be an important part of this regulation. As a kid, I would always have a bath on Sunday, hair washed, nails clipped. It serves as a reset, signaling to your body the change in energy that is about to come. This could be a special meal, a walk, or a specific activity that signals transition and comfort. For those who struggle with anticipatory stress for the week ahead, learning to reduce the cognitive burden through list-making or journaling can stop the rumination and worry cycle. I'd be happy to offer more insights into the neuroscience of Sunday evenings, and other tools to reduce the burden of this time.