6 Sunday Scaries Habits You Need to Break (And What to Do Instead)
Sunday night is when your brain decides to spiral about everything. The emails you haven’t opened. The to-do list waiting for you. The meeting that may or may not go terribly. The one awkward thing you said at work last week.
The weight of the upcoming week creeps in, and suddenly, instead of enjoying the last few hours of the weekend, you're overwhelmed by everything ahead. It’s exhausting, frustrating, and—unfortunately—completely normal.
But that doesn’t mean you have to stay stuck in this cycle.
If you find yourself stressed every Sunday night, it may be because of habits that unintentionally make anxiety worse. The good news? A few small shifts can help you feel more at ease on your hard earned Sundays and start the week feeling more in control.
Let’s break down six common Sunday Scaries habits and what you can do instead.
1. Doomscrolling Until Midnight
You tell yourself you’re just winding down, but before you know it, an hour has passed, and your brain is overloaded with information—half of which you didn’t need. Social media arguments, bad news headlines, random deep dives into topics you didn’t even care about ten minutes ago… sound familiar?
Your anxious brain is already on high alert about Monday, and scrolling is like pouring gasoline on the fire. The content you’re consuming is probably reinforcing stress, not relieving it.
Try this instead:
Set a “social media curfew” and give yourself at least 30 minutes of tech-free time before bed.
Swap the endless scrolling for something that actually helps you unwind—reading, stretching, listening to music, or even sitting outside for a few minutes.
If you catch yourself reaching for your phone, ask, “Will this actually make me feel better?” If the answer is no, put it down.
2. “I’ll Just Relax” … But You Actually Worry the Whole Time
You plan to spend Sunday recharging, but your brain has other plans. While your body is on the couch, your mind is caught up in a mental loop of worst-case scenarios. You replay old conversations, obsess over what’s coming up this week, and mentally prepare for problems that may never happen.
This is classic “what If” thinking—and it keeps you trapped in anxiety instead of enjoying your time off.
Try this instead:
Set a 10-minute worry window earlier in the day to get your concerns out of your head and onto paper. Once it’s done, remind yourself, “I’ve already given this time today.”
Give your brain something else to focus on. Watch a show that makes you laugh. Go for a walk. Call a friend. Shift from “trying to relax” to actively doing something that brings you joy.
3. Procrastination Spiral—Saving All Chores for Sunday
If your Sunday is packed with catching up on laundry, meal prepping, and every other task you avoided during the week, of course it’s going to feel overwhelming.
Many people push everything to Sunday thinking they’ll “feel better” after getting it done. But what actually happens? Sunday turns into a second workday, and the stress of getting through all the tasks just feeds into the Sunday Scaries.
Try this instead:
Spread out chores throughout the week so they don’t pile up.
If that’s not possible, schedule breaks so it’s not an all-day task marathon.
Be honest about what’s necessary. If doing laundry can wait until Tuesday, let it wait.
4. Overthinking Every Possible Monday Scenario
You tell yourself that thinking through all possible situations will make you feel prepared, but it only adds more stress. Instead of feeling more in control, you feel more uncertain.
This is your brain’s way of trying to find certainty where there isn’t any. The problem? The more you overanalyze, the more confused and overwhelmed you become.
Try this instead:
When your brain starts spiraling, ask, “Is this a fact or just my brain trying to predict the worst?”
Reframe the thought. Instead of, “What if tomorrow is a disaster?”, try “What if things actually go smoothly?”
If there’s something practical you can do to prepare, do it. If not, let it go.
5. The Sunday Goodbye to Your Entire Life
For some people, Sunday isn’t just stressful—it feels like the end of all joy and freedom. You tell yourself things like:
“This is my last chance to relax before work takes over my life again.”
“The fun part of the week is over.”
“It’s back to the grind. Nothing to look forward to now.”
This kind of all-or-nothing thinking makes Mondays feel like a punishment and makes it even harder to enjoy Sundays.
Try this instead:
Schedule something small to look forward to on Mondays—a coffee date, your favorite lunch, a workout you love.
Reframe Mondays as a fresh start instead of an ending.
Keep your daily tasks realistic. After doing a brain dump of to do’s, circle 1-3 tasks that are the top priority of that day.
6. Staying Up Late to ‘Squeeze the Weekend In’
You stay up later than usual, trying to extend the weekend. But when Monday rolls around, you’re exhausted and even more anxious.
Losing sleep makes everything harder—concentration, emotional regulation, and your ability to manage stress.
Try this instead:
Shift your mindset from “I need to make the most of my weekend” to “I want to feel good going into the week”.
Set a consistent Sunday night routine that signals to your brain it’s time to wind down.
Treat sleep as non-negotiable—because it is.
Stop Letting “What If” Thoughts Steal Your Time
The Sunday Scaries aren’t just about Mondays—they’re about how your brain handles uncertainty and overthinking.
If worst-case scenario thinking keeps hijacking your peace, now is the time to take back control.
If you need more help learning skills for handling overthinking, schedule a free 15 minute phone consultations with one of our therapists, to learn more about how we can support you.