“The way you spend your Sunday can either set the tone for the week ahead or steal your momentum.” – Unknown
There’s something about Sundays. A quiet in-between space where the past week winds down and the new week waits in the wings.
It’s tempting to either rush through it—thinking of everything you “should” do—or waste it worrying about Monday. But Sundays offer a much better opportunity: a soft, powerful reset.
Research shows that small intentional habits practiced on Sunday—not grand overhauls—can shift your energy, improve your mindset, and prime you for a week of greater calm, focus, and success. Think of your Sunday like a launchpad, not a to-do list. A few well-chosen rituals can create a powerful ripple effect for the days ahead—and it only takes a little time and intention.
Sunday Plans Make a Big Difference—Here’s What Science Says
“Big goals are achieved by starting small and starting often.” – James Clear
1. Starting the Week with Small Wins Builds Momentum
In The Progress Principle (Amabile & Kramer, Harvard Business Review, 2011), researchers found that even small accomplishments early in the week can spark motivation and better performance for days afterward.
✅ Try this: Choose one tiny task—like clearing your workspace or prepping Monday’s lunch—and celebrate it as a “win.”
2. Planning Ahead Lowers Anxiety
A study published in Organizational Behavior and Human Decision Processes (2013) found that people who spent even 10–15 minutes planning their week felt significantly less overwhelmed and more in control throughout the next five days.
✅ Try this: Jot down a simple “Top 3” list: three priorities for the week. No more, no less.
3. Setting Implementation Intentions Increases Follow-Through
Gollwitzer’s Psychological Research (1999) demonstrated that people who set specific “if-then” plans (e.g., “If it’s 7:00 AM, then I go for a walk”) are much more likely to stick with new habits.
✅ Try this: Pick one new supportive habit for the week and set a clear time and place for it: “If it’s Monday morning, I will journal for 5 minutes.”
4. Rituals Anchor Emotional Stability
Research published in Current Directions in Psychological Science (2017) shows that simple personal rituals—like lighting a candle, stretching, or journaling—help regulate emotions and promote greater resilience in stressful times.
✅ Try this: Design a short Sunday ritual—music, tea, a cozy nook—to honor the transition from rest to action.
5. Gratitude at Week’s End Increases Optimism
A study in The Journal of Positive Psychology (2013) found that people who reflected on positive events at the end of each week felt more hopeful and energized for the week ahead.
✅ Try this: Write down three things that went right this past week—even small ones—and why they mattered.
Here’s More Research–with Actionable Steps
- Plan your Top 3 goals for the week – Small priorities, not overwhelming lists.
- Prep Monday’s essentials – Outfit, lunch, coffee setup—make Monday easier.
- Create a Sunday evening wind-down ritual – End the week on a calm, intentional note.
- Practice one small act of gratitude – Frame your week with appreciation, not anxiety.
- Move your body (even lightly) – Physical reset, emotional refresh.
- Review your calendar, but simplify – Cancel or adjust what doesn’t serve you.
- Write a short mantra for the week – Examples: “Focus on what matters.” “Move through challenges with grace.”
- Unplug from screens an hour early – Let your brain rest before Monday arrives.
- Visualize one good thing about the week ahead – Prime your brain for optimism.
- Go to bed a little earlier – Sleep is a springboard, not an afterthought.
Final Thoughts for Sunday Setups:
You don’t need to overhaul your Sunday to create a better week—you just need a few meaningful moments. Tiny shifts today can change your energy, focus, and outlook for all the days ahead.
Today’s challenge:
Choose one small habit—a reflection, a gratitude moment, a calming ritual—and make it your personal Sunday setup. Then, step into Monday with intention and ease.
Want More Support? Here’s What I Offer
In addition to my (low-priced) goal-setting mini-course (which I highly recommend, if you haven’t taken it already), I offer personal coaching to help people explore their goals, create a path, get unstuck, and realize their dreams. If you’re interested, book a call with me to see if coaching is for you.