If Mondays feel heavy, it’s usually not Monday’s fault.
I realized it was actually how my Sundays went that played a big role in the week…
For a long time, I treated Sundays like a recovery day from life. I’d rest, scroll, procrastinate, tell myself I’d “get it together this week,” and then wonder why the week felt chaotic before it even started.
Everything shifted when I stopped seeing Sunday as the end of the week or a rest day that didn’t count in the week’s plans and started seeing it as the foundation.
This isn’t about being perfect or productive all day long.
It’s about doing a some very intentional things that make the rest of the week feel calmer, lighter, and more supported.
Here’s what my Sundays look like and how you can make it work for your life too.
1. A Sunday Workout Sets the Tone for the Week
I don’t work out on Sundays to punish my body or “earn” anything.
I do it because my Sunday workout sets the tone for how I show up all week.
When I move my body on Sunday, Monday doesn’t feel optional. My energy is better, my mindset is stronger, and consistency feels natural instead of forced.
This doesn’t need to be intense. Though, I must admit this is my longest and hardest workout all week because I now prioritize Sundays as a self-care day and workouts are my personal favorite self-care activity.
But you can choose any level of movement that fits your goals: A walk, a lift, a cardio class, or a quick workout at home all count. The goal is simple: show up with deep intention.
2. I Prepare Healthy Meals While I’m Already in Gym Clothes
This one changed everything for me. When I’m already in gym clothes, because it reminds me not to snack while cooking, I go straight into cooking something healthy for the week. Nothing fancy. Just one or two meals and a snack that make it easier to eat well when life gets busy.
This removes decision fatigue during the week and keeps me from reaching for convenience food that doesn’t support how I want to feel. Healthy eating becomes easier when it’s prepared, not when it’s perfect
3. I Stock the Fridge With Intention on Sundays
I don’t aim for a fully stocked Pinterest fridge. Though that is my daughter’s goal.
I aim for a supportive fridge.
On Sundays, I make sure I have enough:
-Easy protein options
-Fresh produce I’ll actually eat
-Simple grab-and-go snacks
-A plan for lunch and dinners, even if it’s a loose one
When the fridge supports my goals, my week flows better. When it doesn’t, everything feels harder than it needs to be.
4. I Write My Priorities, Not Just My To-Do List
This is a big one. Instead of dumping a massive to-do list, I write:
-My top 3 priorities for the week
-What actually matters
-What can wait
This clears mental clutter and helps me focus on progress instead of pressure. When everything feels important, nothing gets done. Clarity really does create calm.
5. I Review My Schedule on Sundays Before the Week Starts
I take a few minutes to look at the week ahead so nothing surprises me.
I check for:
-Early morning meetings
-Late evening events
-Unusually busy days
-If any days I’ll need to find extra support
This allows me to prepare emotionally and practically. It turns reaction into intention.
6. I Read a Few Chapters of a Growth Book
On Sundays reading helps me reset my mindset before the week begins. I read daily each morning, but just a few pages. I use Sunday to knock out a few chapters!
I don’t rush it. I don’t force it. I slow down and enjoy it.
Even a few pages shifts how I think, how I react, and how I show up. Growth doesn’t happen in giant leaps.
It happens in quiet moments of consistency.
My goal for 2026 is to read 2 Personal Growth books a month! I set up a GoodReads account to keep track of my reading this year for the first time ever.
Check out my list of Personal Growth Books I read last year and goal for this year.
7. I Go to Bed Early So Monday Starts Calm
This might be the most underrated habit.
I protect my Sunday night sleep so Monday morning doesn’t feel rushed, chaotic, or exhausting. Waking up at 5am feels easier when I’ve honored rest the night before. Peace starts the night before.
Extra Tips to Make This Easier (Especially as a Busy Mom)
If Sundays feel overwhelming, here’s what helps:
- Keep it simple. You don’t need to do everything.
- Pick 3 habits and start there.
- Stack habits together, like workout then cook.
- Create routines you can repeat, not reinvent.
Consistency beats intensity every time.
My Favorite Products That Help Me Prepare Without Overwhelm
These are tools I genuinely use to simplify my Sundays and support my week:
- A monthly / weekly planner to map priorities clearly. I am a write it down type of person. This is my favorite planner of all time.
- Meal prep containers that make leftovers effortless. These are my favorite containers because there are so many sizes. They do not leak and you can microwave them and put in the dishwasher.
- Fitness tools that remove excuses: power tower pull up and abs station, thick yoga mat, and adjustable dumbells
- Simple kitchen essentials that save time: nutri-bullet , processor, and my panini grill
👉 I linked all of my favorites here so you can grab what supports your routine, not someone else’s.
Final Thoughts about My Sundays
This isn’t about discipline. But discipline is necessary to make it happen week after week.
THis is about learning to be fully prepared for your week.
When I started using Sundays to support my future self instead of avoiding the week ahead, everything shifted. My mornings became calmer. My weeks became lighter. And I stopped feeling behind all the time.
Preparation creates peace.
And peace is something you build on purpose.
If you want more support creating a Sunday reset that actually fits your life, I’m here. You don’t have to figure it out alone.