That Sunday evening sigh. You know the one, right? The weekend’s almost over, and Monday’s looming with all its demands, making you feel a bit deflated before the week even begins.
We’ve all been there. Sometimes Sundays feel like a race against the clock, trying to cram in all the fun or chores we missed, only to end up feeling more drained. But what if Sunday could be your secret weapon for a fantastic week ahead? It absolutely can. It’s not about adding more pressure but about making small, intentional choices that set a positive tone. Here at GoodExistence.com, we’re all about finding practical ways to build a better life, one step at a time. Stephen Montagne, our founder, often shares how transforming his habits and finding balance wasn’t an overnight miracle but a series of small, consistent actions. Learning to use his Sundays wisely was part of that journey.
So, let’s explore five simple things you can do this Sunday to make your upcoming week feel less like a battle and more like an opportunity.
1. Mindful Planning & Gentle Prep
Okay, don’t panic. I’m not talking about scheduling every second of your week. That sounds stressful! This is about gentle preparation. Think of it as giving your future self a little gift.
- Identify Your Top 3: Sometime on Sunday, take just 10-15 minutes to think about the week ahead. What are the three most important things you want or need to accomplish? Write them down. This isn’t a massive to-do list; it’s about clarity and focus.
- Smooth Out a Morning: What’s one thing you can do to make a weekday morning easier? Maybe lay out your clothes for Monday. Perhaps prep ingredients for a quick breakfast or pack your lunch.
When Stephen was first working to break free from old habits like impulsive binge eating or defaulting to easy, unhealthy food choices, a little Sunday food prep was a game-changer. “Knowing I had a healthy meal ready or even just chopped veggies for a quick stir-fry removed a huge decision point during a busy day,” he often says. “It was a small win that helped me stay on track with my goal of losing over 110 pounds and feeling better.” This small act of preparation can reduce a surprising amount of weekday stress.
2. Move Your Body, Lift Your Spirit
After a restful Saturday, sometimes the last thing we want to do is an intense workout. And that’s perfectly fine. Sunday movement is about feeling good, not pushing yourself to the limit (unless that’s your thing, of course!).
Consider a gentle walk in nature, some light stretching, a relaxed bike ride, or a gym session. The goal is to get your blood flowing, clear your head, and boost those feel-good endorphins. Even 20-30 minutes can make a huge difference to your mood and energy levels for the rest of the day and set a positive physical tone for the week.
Stephen often talks about how inactivity and laziness were habits he had to overcome. “There were times when the couch felt like a magnet, especially when I was deep into gaming,” he shares. “But I learned that even a short walk could break that inertia. Now, Sunday movement is non-negotiable for me. It’s not about the weight I lost anymore; it’s about mental clarity and feeling energized rather than sluggish as the week begins.”
3. Digital Downtime for Real Connection
Our screens are constantly vying for our attention. Emails, social media, news updates – it’s a lot. Sunday can be a perfect day to intentionally disconnect for a while to reconnect with yourself, your loved ones, or the world around you.
This doesn’t mean going completely off-grid unless you want to. It could be as simple as:
- Setting aside a few “tech-free” hours.
- Putting your phone on silent and in another room while you read a book.
- Playing a board game with family or having a deep conversation with a friend, distraction-free.
For Stephen, overcoming a serious gaming habit meant consciously choosing to step away from the digital world. “Gaming consumed so much of my time and energy, especially on weekends. It was an escape, but not a healthy one,” he reflects. “Learning to put down the controller and be present was a huge step in reclaiming my life. Now, I cherish that Sunday time to connect with my family, engage in my faith, or simply enjoy the quiet. It recharges me in a way no screen ever could.”
4. Feed Your Soul
Life gets busy, and it’s easy to neglect the things that truly nourish our inner selves. Sunday offers a quiet space to do just that. What brings you peace, joy, or a sense of deeper meaning?
This will look different for everyone:
- Practice Gratitude: Take a few moments to jot down things you’re thankful for. It’s amazing how this simple act can shift your perspective.
- Engage in a Hobby: Spend time on something you love – painting, gardening, playing music, writing.
- Connect Spiritually: For Stephen, his Christian Orthodox faith is a cornerstone of his life. “Sunday is a sacred time for me. Prayer, attending Liturgy, and reflecting on God’s presence in my life provides me with profound peace and purpose that carries me through any challenge the week might bring,” he shares. “But whatever your path, finding that spiritual or soulful connection is vital. It could be meditation, spending time in nature, or reading something inspiring.”
Nurturing your soul isn’t a luxury; it’s essential for a balanced and fulfilling week.
5. Quick Reset for a Fresh Start
Coming into Monday morning with a reasonably tidy space can make a world of difference to your mindset. I’m not suggesting a full-blown spring clean. Just a quick 15-30 minute reset can do wonders.
- Clear off your kitchen counters.
- Do a quick tidy of your main living area.
- If you work from home, clear your desk.
- Maybe change your bedsheets for that wonderful fresh-sheet feeling.
A calm, organized environment can lead to a calmer, more focused mind. Stephen found this particularly true when building his productive routines, which often involve short, intense bursts of deep work. “A cluttered workspace used to lead to a cluttered mind and made it harder to focus,” he explains. “That quick Sunday reset means I start Monday feeling prepared and in control, not overwhelmed by my surroundings. It helps me dive into those 2-4 hour deep work sessions much more effectively.” It’s like clearing the runway before takeoff.
These five things aren’t meant to be another checklist to stress over. Think of them as invitations. Pick one or two that resonate with you this Sunday. See how they feel. Small, consistent efforts are what build a good existence. It’s about progress, not perfection. Stephen’s journey of overcoming unhealthy habits and finding a balanced, purposeful life wasn’t about grand gestures but about embracing small, daily wins. Your Sundays can be a source of those wins.
So, what’s one small thing you’ll do this Sunday to set yourself up for a better week? Whatever you choose, I hope it brings you a little more peace and a lot more readiness for the days ahead. You’ve got this.
