How To Create A Sunday Reset Routine

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November 4, 2022 - Updated November 4, 2022

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Imagine waking up on a Monday morning to a messy house, an empty fridge, with a chaotic to-do list (or no idea what you need to get done) and feeling like you could sleep for a week.

Now imagine starting your week feeling refreshed and energised from a good night’s sleep to a tidy home, food prepped, and your to-do list for the week ready to go.

We don’t know about you, but we would MUCH rather it be the latter, and setting yourself up for that experience is what a Sunday reset routine is all about.

What is a Sunday reset routine?

If you haven’t already seen it trending on TikTok, creating a Sunday reset routine isn’t about following a specific set of steps, nor is it something that should cost you an arm and a leg. Mastering the Sunday reset is all about structuring your day in a way that will serve you best as you wrap up one week and head into the next. It’s all about preparing, refreshing and recharging. 

Creating a nourishing Sunday reset routine can help you to beat those dreaded Sunday Scaries, support you to get some quality sleep under your belt, improve your wellbeing, and make sure the new week gets off to a good start.

Your ideal Sunday routine will be unique to you and may even be different each week depending on how busy your weekend is, what needs to be prioritised and the state of your overall wellbeing. One week it might be more about ticking off life admin and the next it might be about prioritising self-care and rest. 

If you don’t work a typical Monday to Friday job, your Sunday reset might not even be on a Sunday! Pick the day that fits best with your schedule. Of course, not everyone can dedicate a whole day or even half a day each week to resetting and recharging. This is all about making it work for you!

If you have a hectic schedule or a busy family life that only has tiny pockets of free time available, it can help to make a list of things that help put you in a better headspace for the week ahead and squeeze a few in when you can.

When you’re deciding what your Sunday reset needs, a good place to start is by thinking about three categories: resetting your mind and body, your space, and your priorities. For each one, ask yourself, what would help make me feel more organised, refreshed or at ease?

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Reset your mind and body

Resetting and recharging your mind and body at the end of the week will look different for everyone. Need some gentle restorative movement and time outdoors? A long walk in the sun or some stretching and foam rolling could be perfect for you. Maybe even a swim! If a burst of energy and endorphins is more what you’re craving, opt for a quick HIIT workout! Listen to your body and move in whatever way feels nourishing. 

Giving back to your body could also involve taking a bath, drinking lots of water, indulging in a face or hair mask or even booking in for a massage. Getting to bed early can do wonders for your energy levels come Monday, too! 

Remember, your mental wellbeing is just as important as your physical wellbeing, so make sure you take the time to recharge your inner self and carve out time for the things that make you feel joy. Here’s a few ideas to get you started: 

  • Take a nap

  • Meditate

  • Journal

  • Practice gratitude

  • Call your best friend

  • Dance

  • Watch a movie or your favourite show

  • Play with your pets

  • Watch the sunset 

  • Make a delicious breakfast 

  • Read a book or magazine

  • Set an intention for the week ahead 

  • Set aside some tech-free time (or go screen-free for the entire day!)

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Reset your space 

As a new week looms ahead, clearing your living space is a great way to make you feel more calm and organised. Fresh space, fresh mind! Spend some time tidying on Sunday, even if you set a timer for 15 minutes, put on some music and speed clean as much as you can. 

According to Mayo Clinic, decluttering can have just as much of an impact on your wellbeing as it does on your physical space, with studies showing that women who described their homes with words like clutter and disorganisation have higher stress levels than those who used words like restful or restorative.

Resetting your space could involve doing laundry (remember to wash your sweaty gear), putting items back where they belong, washing dishes, cleaning the kitchen or bathroom, vacuuming, making your bed with fresh sheets or opening your windows and doors for some fresh air.

If you work from home, tidying your work area can make a big impact! There’s nothing to scatter your brain on a Monday morning like a messy desk. 

Wanting something a little extra to revitalise your environment? Try adding plants, artwork, burning a scented candle or rearranging your furniture.

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Reset your priorities 

Thirdly, take stock of what you need to get done, both when you’re preparing for the week ahead and throughout the week. This is all about setting yourself up for success! 

Preparing for the week ahead could involve prepping some bulk meals or healthy snacks, or looking at your schedule and scheduling in the best times for your workouts. If you have a long to-do list, try and tick off anything urgent, whether that’s booking a dentist appointment, buying your mum a birthday present, getting the grocery shopping done, paying bills or returning your overdue library books. 

Once you’re finished, make a fresh list for the coming week so you can go to bed on Sunday night feeling organised and wake up ready to tackle the day! 

Being prepared for the week ahead won’t just leave you with a deep sense of satisfaction, but can also improve your performance! One 2011 study published in the Journal of Social and Personality Psychology found that without a plan, participants would become anxious about the upcoming task, causing them to be distracted and underperform.

Researchers highlighted that committing to a specific plan for a goal may therefore not only facilitate achievement of the goal but may also free up mental space and brain power for other things. There is a reason behind why to-do lists feel so good!

Sweat is about so much more than your workouts

Feel your best - inside AND out

Sick of starting your week feeling frazzled? Now could be the time to start a new Sunday routine to boost your wellbeing and do things your future self will thank you for. With your best Sunday reset routine in place, Monday won’t know what hit it.

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A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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