with the end of the weekend and the beginning of a new week.

But I have some ideas for you today,

to help you combat those annoying Sunday Scaries.

(upbeat music)

Good morning Good Life, welcome back to AmyTV

where we come together to go after the life you want.

We all have some version of the Sunday Scaries,

whether you know what they are or not.

If you don't know what they are,

Sunday Scaries are basically a popularized name

for that anxiety that you start feeling

at the end of the weekend,

in anticipation for an impending new week.

No matter what your Monday looks like,

where you have to return to an office, get to work,

go to school, or anything else.

Back to reality is what a lot of people think

when they think about Mondays.

And so ultimately, your feelings prior to,

start to get to you.

It's all mentality.

So as we approach a new week, I have a few ideas

to help you combat the Sunday Scaries.

It's not gonna be the same for everyone,

we all have different levels of anxiety

depending on ourselves, and the Sunday Scaries

may not completely go away,

but hopefully these are a few steps that you can take

to feel a little bit more positive and ambitious

going into your week.

I personally think that everyone's Sunday Scaries

have to do with some sort of causation in your life,

and therefore, a certain effect.

So let's look at this as a cause and solution situation.

Starting with the cause of Saturday Fun Day.

Yes, I made that up, it's supposed to be Sunday Fun Day,

but Sunday Fun Day doesn't exist

if you have the Sunday Scaries.

I'm talking about Saturday Fun Day,

when maybe you have a few to many glasses of Prosecco,

or you stayed up really, really late,

whatever the case may be.

You do something that ultimately makes you

way less productive on Sunday,

so not only are those feelings setting in.

Hang-overs be gone please.

But also the feeling of, oh my gosh, I have to be ready

to be a full on adult tomorrow.

If you've deduced that this is your cause,

my solution is move your body.

I know that if I have a really fun Saturday night,

Sunday always feels like I lost the entire weekend.

Because you put so much energy into that one little,

maybe five to six to seven hour period of the weekend,

that it's like oh my gosh,

I really did nothing else the entire time.

If you move your body, there's gonna be a couple of things

that help you with this.

First of all, it's gonna make you feel much more productive.

Any time you're getting any kind of exercise at all,

it feels really good.

But it's also gonna help you a little bit

with your exercise overwhelm.

Maybe you're thinking, oh my amazing workout starts

on Monday just like my diet starts on Monday,

all those things that start on Monday

that's piling up that's giving us the Sunday Scaries.

If you're thinking, oh yeah, I have to go to the gym

and I have to go to work, and I have all these commitments.

Maybe it's just to knock down a little bit of the whole

you can't start your workout until Monday thing,

if you do something to move your body today.

So you're not only exerting that stress

by getting some of that movement,

but you're hopefully trying to cleanse a little bit

of the situation, that is last nights wine.

Something that has been a new thing in my life

that I have never done at the frequency that I do now,

is just taking walks.

Especially because of social distancing,

getting outside and just doing something with my husband,

that's not sitting at home or sitting at the computer,

or sitting in front of a TV, has been huge.

And I think walking is so unbelievably under rated.

We always end up out for way longer than we thought,

because if the walks are actually fun

and interesting to look at, they're amazing.

I'm going on a tangent here just to say

you don't have to do to much to move your body,

so even if it's just taking a five, ten,

fifteen minute walk outside, breath some fresh air.

If it's possible for you to do it, do that.

The next cause I think of Sunday Scaries

is planning paralyzation.

You might be getting the scaries because you feel like

you fell behind in planning or executing,

maybe from the previous week or for the next week.

And so you think, oh my gosh, I don't even have the energy

or the mental state to sit down and think

what do I have to do this week.

I'm too afraid to do what's happening this week,

I don't wanna have to think about it.

I'm not gonna ask you to sit down and do your Ivy Lee Method

and your prioritization matrix

and all that kind of fun stuff that you could do

to plan your week if it's feeling overwhelming.

I want you to just try the solution

of the one thing task list.

You know you have something that's important and urgent

that very, very, very likely would serve you

if it got done tomorrow.

If not today, but we're just trying to get rid

of the Scaries today, so we're not doing it today.

Write a one task to-do-list for tomorrow.

Not three things, not six things, just one.

Because that one thing is very likely the only thing

you have to do tomorrow.

We usually pack on so much that we should be doing,

or must be doing, and so we have to get to it on a Monday

to start the week off strong, more unnecessary stress

chiming in for your Sunday Scaries.

So just write down the one thing that would really feel

like you got something done tomorrow, or your Monday.

And very likely the only thing, that if you didn't do it,

it would actually be a problem.

We don't actually have that many things we have to do

on a daily basis that are not fairly habitual as it is.

If you're concerned from a productivity stand point

and you just have to get something done,

don't put too much pressure on yourself,

just do the doable, write one thing down.

And if you really feel good,

plot that thing on the calendar.

I do recommend that, because if you just pick the block

of time that makes sense to get that thing done tomorrow,

probably has to do with when you're gonna be working,

when you're not gonna be working,

when you're on a break, when you're not on a break,

it's totally dependent on what that task is.

But I would plot it on the calendar

because then you can at least say,

all I have to do is what is in this space tomorrow.

The next big cause for Sunday Scaries in my opinion

is nothing to look forward to.

It's kind of a bummer when you're like,

oh my gosh, this is my Sunday.

This is supposed to be my Sunday Fun Day,

my cool day, my chill day, and I am having a heart attack.

Like that's just not fun, not to mention the fact

that there's nothing on my calendar that I'm excited about,

at least not until next weekend.

The biggest solution here

is just make something to look forward to.

So maybe you could reach out to a friend and say,

let's hang out, whether that's virtually or in person.

Or if there's something that you wanna do

that's just for you that you can schedule.

Even if that something is just something you can do

around your house, maybe something that actually

brings you pleasure.

If you knew you had time for it at some point

and you scheduled it, it may not be on your Monday,

if it is, that would be a great way to feel better

about your Sunday Scaries.

But it could also be a day in the middle of the week

that helps you get through to the weekend.

Whether it's just sitting down to paint a picture

because you have all the supplies,

but you haven't had time to do it.

Or you just wanna have like wine time with a friend.

If you have nothing to look forward to,

start looking forward to something.

One of the big things that I've done that keeps me

from getting the Sunday Scaries,

is that as a business owner, I can work when I want to work.

And I do end up working sometimes on Sunday's

because I post video's, on AmyTV.

So I actually take a little bit of Monday off

in the afternoon to balance out that work time,

and then the next day doesn't feel

like such a big deal to me.

I just know I have to basically work through lunch

and then the rest of the afternoon is really chill,

because of the way I've batched and blocked

the rest of my week.

I imagine there's not a lot of people on this planet

that can do that, it depends on how much flexibility

and ownership and independence you have,

and freedom with your time,

which is why I recommend The Gatluw Society,

where you can learn how to work for yourself

and make that happen.

However, if it's an option,

maybe you've just been working yourself so hard, too hard,

that you haven't given yourself time to rehabilitate

and the Sunday Scaries feel even worse.

Something to consider if that's an option for you.

Another really big cause that I think traps us

in a lot of ways into the scaries,

is just putting too much pressure on Sunday's.

Sundays feel like a day where we can get ahead.

And they make us think like, oh, we could do all that

on Sunday and then I'll be way ahead of the curve

on Monday, in the workweek when normal people

get back to work.

I have done this to myself so many times,

and sometimes it works, most of the time it doesn't.

Because then you're on Sunday and you're supposed

to do all of the things that are gonna put you ahead

of everybody else, but you just want to do nothing.

So that's a conflicting point of view,

it's hard to then execute on any level.

Because you're like, I don't even wanna do one thing,

much less this list of things

that was supposed to put me ahead.

So if you've found yourself in this situation a lot,

you might wanna start planning for Sunday's

to be nothing but an unplanned self-care day.

And by self-care I mean don't plan to do anything,

don't force yourself to do anything,

don't tell yourself you should be doing something.

Just allow it to be a complete rehabilitation,

based on what you feel like doing that day.

And the final cause I wanna talk about is a miserable job.

The reality of the situation is there's a lot of people

that have to go to work on Monday,

and they might find themself surrounded with people

who don't exactly make them feel

like better versions of themselves.

In fact, you may think that the people you work with,

make you a significantly lesser version of yourself.

First of all, that could be, that absolutely could be.

You could work with very crappy people.