Win Your Week on Sunday Night

My wife, Joenelle, and I live a fast, full life. It’s rich with friends, events, careers we enjoy, and dogs, lots and lots of dogs. We’re grateful for every moment, every laugh, and every clump of fur we can never seem to vacuum all of.

We’re also exhausted.

Two weeks ago, I was in our kitchen when my wife walked in, rubbing her eyes and proclaiming how long of a week it had been.

I chuckled and said, “Jo, it’s Monday.”

She moved her hands away from her face and looked at me skeptically. Then she grabbed her phone, and to her dismay, I was right. Her shoulders slumped, and somehow, she looked even more tired.

Something had to change.

I started thinking about our weekly routine, trying to identify where we could find space for rest. The longer I reflected, the more I realized it isn’t what we do during the week that’s causing this level of weariness. It’s what we don’t do on the weekend.

If you’re like us, you rush through the week getting as much done as possible, fulfilling commitments, exercising when you can, and collapsing into the weekend with just enough energy to socialize. Then you fill those 48 hours with friends and fun, only to arrive at Monday fulfilled but exhausted.

Our life is full, but our gas tanks are empty. We need a moment to stop and refill, and there’s no better time for that than Sunday evening.

Last weekend, for the first time, I decided to change my Sunday night routine. I’m only a week in, but I’m already feeling the benefits. If you want to not just survive your week but win it, try building your own version of this Sunday night reset.

Reflect (3 minutes)

What gave you energy last week? What drained it? What do you want to repeat, and what do you want to stop?

Plan (3 minutes)

Write down one big thing you’ll accomplish each day in the coming week. It’s one less decision to make each morning and helps you stay on track as the week progresses.

Reset (3 minutes)

Do one relaxing, screen-free ritual. Read a book, stretch, listen to music, or spend time with your pets.

We can’t pour from an empty cup. The reason your week might be draining you is because you’re not starting with a full tank.

Remember, Sunday night isn’t the end of the weekend. It’s the start of another opportunity to have a great week.

Fact

Studies show that people who plan their week on Sunday are 30% more likely to report lower stress levels by Wednesday.

Action

Block off 15 minutes tonight for your “Sunday reset” before checking any screens.

Question

What is one thing, that if you removed it from your weekend, would make your week significantly better?

Quote

“The key is not to prioritize what’s on your schedule, but to schedule your priorities.”

- Stephen Covey