Let’s face it — the Sunday scaries happen to the best of us, they seemingly come out of nowhere, and they can make you feel anxious, depressed, and sluggish.

However, what if we told you that there is a way you can beat them? The Sunday scaries don’t have to be an end-all be-all for your week. In fact, they might be the motivation you need to get off the couch, get rid of your dead butt syndrome, and get into a week-long fitness routine. 

Reframe Your Mentality
Reframing your mindset is the first step in combating the Sunday scaries and creating a workout routine that works for you. There are four simple steps you must follow to get yourself in the zone to achieve your fitness goals.

  1. Evaluate
    The first step to a successful Sunday reset routine is evaluating the past week and focusing on the fitness goals you would like to accomplish for the week ahead. For example, do you think you could push yourself further by increasing your weights, or can you complete more sets?

  2. Plan 
    Make a plan for your workout routine based upon your self-evaluation of the last week and your goals for the upcoming days. If you focused on weights for the majority of the previous week, it might be best for you to do some cardio training.

  3. Reset 
    This step is all about turning your Sunday reset plans into actions. Get off the couch and onto the treadmill, or into your favorite gym. As we all know, getting started is the hardest part of working out. Keep yourself motivated by thinking about getting your week started on the right foot.

  4. Rest
    Although your fitness goals are important, it is equally important to end your Sunday reset routine with something that brings you pleasure. Cook your favorite meal, or watch an episode of a TV show. After accomplishing so much, you deserve it.

The Fitness Framework for a Sunday Reset
Creating a Sunday routine oriented around physical activity and movement may seem intimidating at first, but it is the best way to start your upcoming week. Healthy activities can help keep your body and mind feeling young.

By evaluating, planning, resetting, and resting, you can shake the Sunday scaries and push yourself into your physical prime. Furthermore, you can spoil yourself with goods and services that can keep your mindset framed in a state of wellness.

Check out the below visual, which further explains how to create a Sunday reset routine that sets you up for success. We also included tips from mental health specialists on the best ways to reset before the workweek.


Mona Freund is a San Diego-based content marketing specialist. When she is not working on new content, you can find her surfing in the Pacific Ocean, playing frisbee with her puppy Pesto, or baking her famous chocolate chip cookies.

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