5 Ways To Help Beat The Sunday Scaries

Because we all deserve to enjoy our weekends to the full 

Illustration of a Sunday calendar coming out of a tv

When you hear someone talk about Sunday evenings, does it send a shiver down your spine? If the answer’s yes, you’ve def got the curse of the Sunday scaries.


For most of us, ‘Sunday scaries’ is a mixture of feeling anxiety around the week ahead and just generally feeling sad that the (ridiculously short) weekend has come to an end… (can we plz all have a four-day work week 👀). Ok thanks.

A drawing of an angry face
Via Giphy

And you may also feel as though you haven’t achieved everything you wanted to over the weekend and now you’re struggling to justify another week of hard work.

Btw, it’s super common to feel like this so don’t feel like you’re on your own. According to a LinkedIn study, 80% of professionals and 90% of millennials said they experienced Sunday night anxiety. That’s far from an ideal way to end what should’ve been a relaxing weekend.

Here are 5 ways that may help prevent the anxiety you feel at the start of the workweek and make your weekends more enjoyable 💕


What stresses you out most on a Sunday and stops you from enjoying your weekend to the MAX? As soon as those thoughts come up, write down what’s troubling you before the little scaries start jumping around in your head 🧠

Once you’ve written a list of the thoughts you’re having, it’ll be easier for you to think about ways you can take the pressure off.

There are a couple of free apps you might wanna use to keep notes – ‘Day One Journal’ (iOS/Android) and the ‘5 Minute Journal’ (iOS/Android).

Example – if you’re worried about what you’re gonna eat during the week as you have little time, plan your meals in advance by using our Hello Fresh example (which you’ll find if you keep reading) 🚀


For a lot of us, Monday morning’s go something like this:

☕ You go to make a coffee

🖥️ You sit down at your computer

⌚ You start staring into space because you have nooo idea where to start

So, how can you change this?

It’s pretty simple – after you finish work on a Friday, make a note of what you have coming up next week, whether it’s to do with work deadlines or events in your personal life, jot. it. all. down.

If you spend 10 minutes on a Friday planning your week ahead, it’s probably gonna make your Monday 10 times easier and should leave you feeling less disoriented at the beginning of the week.

And it’s just gonna make your weekend more enjoyable because you won’t be worrying about what you need to get done over the next week as you’ve already written it all down 🪄


Do you feel like your spending is getting totally out of control and you wanna start making better money decisions? Try setting a budget for yourself on a Sunday.

Why Sunday?

Because that’s when most people go grocery shopping and once your food shopping’s done, you're then gonna have an idea of how much spending money you’ll have for the week ahead.

No one’s got time for a boring Excel spreadsheet budget plan (absolute snoozeville) or a budget app that just gives you a number and expects you to do it all on your own… yeah, that’s great if you’re a f*king robot.

Cleo’s budget app isn’t like those other painful ones. Wanna know why?

💙 Ridiculously easy to set up

💙 Your spending is broken down into categories

💙 You’ll get monthly targets based on your spending

💙 The app makes it easier to manage your bills

💙 There’s an AI assistant to help you stay on track

You can’t get all that from a spreadsheet can ya?

You’ll just need to enter your bills and monthly income and she'll keep you on track with regular updates and reminders. OH, and signing up only takes two minutes.

🔥 Check out our blog on the money app that roasts you for more info on how budgeting with Cleo works and what happens if you step outside of your budget 👀


And by electronics, we mean mobiles, laptops and iPads – not stuff like your KitchenAid, you can still bake those delicious treats 🧁

With constant pings from WhatsApp, Instagram, and Facebook, it’s no surprise anyone with a mobile experiences difficulty of being in the moment.

Try a media detox.

Studies show spending a little bit of time disconnecting ourselves from the digital world can improve mental health, you’ll have more time to chill out and you should get a much better sleep.

Take yourself on a ✨ stupid mental health walk ✨ instead, because exercise is one of the best ways to battle those pre-workweek blues.

And most importantly, unless your job requires you to be on call over the weekend, de-activate your work notifications. Ain’t nobody got time for that ✌️


Are packet noodles and microwavable meals a regular for you because you don’t have much time during the week to think of something to cook? Or worse, do you spend your precious hard-earned money on countless takeaways?

You might wanna try planning your meals 💅

Typical meal planning can be pretty time consuming but we’ve come up with a hack which helps cut the costs and is more time efficient.

If you follow us on TikTok (if you don’t, def check us out), we recently posted a video on how you can use meal subscription services without paying a single dime 🤩

Let’s use our Hello Fresh example:

🥦 Go to Hello Fresh and select ‘Our Menus’

🍗 Check out the recipes on that page and find some you like. When you click on them you’ll see all the ingredients you need listed. You’ll even see a lot of the same recipes have similar ingredients

🥟 Grab a pen and paper and write down the ingredients you need. Then write down each day of the week and the meals you’re gonna make on those days

🍕That’s literally it – now you’ve got a FREE meal plan for the week

Note: the weight of the ingredients aren’t included in the recipe’s so you’ll just have to use your ✨ initiative ✨


Remember, Sunday is STILL your day off. It’s still part of your weekend and you should be relaxing and having fun. Plz don’t try to worry too much.

If you spend a few minutes each Friday planning for the week ahead, hopefully you’ll be able to keep those 👻 little monsters 👻 away.

Enjoy this post? Def give it a share or send it along to a friend. You never know, it could make a big difference. And of course, if you want to try the best money app in the world for free, just hit this link right here.

Big love. Cleo 💙

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