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  • - We all have our struggles when it comes to grappling

  • 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.

  • That is totally a possibility.

  • Second of all, you could be the crappy person sometimes.

  • I mean if you're blaming everybody else

  • for making you a lessor version of yourself,

  • you might be unnecessarily placing that blame.

  • But depending on where you are in this situation,

  • it may be irreparable and you may need to just

  • find a new job.

  • I wanna say something because I don't know

  • who needs to hear this,

  • but I think it might have to do with this category,

  • it could have to do with something else

  • going on in your life.

  • But when someone said this to me, I never forgot it.

  • Because I really questioned it and told myself

  • a different story for a long time.