How to Have a Self-Care Sunday

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Relax, unwind, and pamper yourself with these self-care ideas
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If you’ve been feeling a bit stressed or burnt out lately, or if you’re just looking for a way to maximize your relaxation on the weekends, try implementing a self-care Sunday routine! Self-care Sundays are all about resting and recharging, and they’re the perfect antidote to the Sunday scaries. We’ve compiled a list of ideas for you to try out on your very own self-care Sunday, complete with suggestions from mental health experts. Let the relaxation begin!

Self-Care Sunday: Quick Overview

Self-care Sunday is a day dedicated entirely to relaxation and self-care. It involves practicing your favorite self-care rituals to feel recharged and ready for the upcoming week. Examples of self-care Sunday activities include taking a bubble bath, spending time in nature, doing something creative, or meditating.

Section 1 of 3:

What is Self-Care Sunday?

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  1. The idea is to designate time in your schedule for self-care , so that you can decompress and prepare yourself for the upcoming week. Self-care Sundays are entirely customizable, and they can look different depending on your likes and needs. The goal is to prioritize your well-being and do something that makes you feel good! [1]
    • For example, according to health education specialist Laura Horne, self-care activities include things like cooking or baking, exercising, getting a massage, meditating, making art, reading, or doing yoga. As long as you’re doing something that helps you feel rejuvenated and ready to tackle Monday, you’re on the right track.
    • Self-care Sunday can help beat the Sunday scaries or the anxiety and dread many people feel about the upcoming work week as the weekend comes to an end.
    • Below, we’ll go over some ideas to try out if you’re looking for inspiration.
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Section 2 of 3:

25 Self-Care Sunday Ideas to Try Out

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  1. To set the scene for your day of self-care, sleep in and catch up on rest after your busy week. [2] Then when you wake up, allow yourself to have a lazy start. Waking up and having nowhere to be is one of the best feelings in the world, so lean in and embrace this slow, chilled-out energy!
    • Don’t set an alarm, so that you can wake up naturally whenever you’re ready to.
    • Or, if you’re worried you might sleep in way too late, set an alarm for an hour or two later than you’d usually get up.
    • Once you wake up, don’t feel like you have to jump out of bed and get dressed right away. Take your time and do something relaxing first, like reading a few chapters of a book, or putting on a good TV show.
  2. If you plan on spending most of your self-care Sunday at home, take some time to create a soothing environment. This could mean lighting your favorite candles , diffusing some essential oil for aromatherapy, dimming the lights to create a cozy vibe, or putting on a playlist of low-key music. [3]
    • These things may seem small, but they actually make a big difference—research suggests that a cozy ambience can have a positive effect on your mood and calm anxiety. [4]
  3. During the week, you may find yourself grabbing a granola bar on the way out the door, or even skipping breakfast when you’re running late. Self-care Sunday is the perfect time to do the complete opposite of this! Take your time to cook something super yummy, like an omelet , pancakes , or a gourmet oatmeal bowl . Or, if cooking’s not your thing, put in a takeout or delivery order from your favorite breakfast restaurant.
    • If you’re looking to go all-in, you can even set up your breakfast on a tray and eat in bed. There’s nothing more luxurious and relaxing than that!
  4. Social connection is a big part of self-care, and it can do wonders for soothing those Sunday scaries. [5] Call up a friend or family member and ask them to meet you at your favorite coffee shop, or a new place you’ve been dying to try out. You’ll be able to catch up with a loved one while also getting your caffeine fix!
  5. Some people prefer to make their self-care Sundays all about pampering. If you’re going for this vibe, consider scheduling a manicure or pedicure, or any other type of beauty appointment you’d like. You could get a haircut or hair treatment, a facial, a massage—your options are endless!
    • According to certified life coach and motivational speaker Nora Oliver, practicing self-care with friends is a great way to bond, so consider inviting a friend to join you.
    • The two of you can even make a day out of it and grab some lunch afterward.
  6. Physical activity releases endorphins, the chemicals in your brain that help you feel energized and boost your mood. [6] This makes exercise the perfect feel-good activity for a self-care Sunday. You can choose any type of exercise you like, as long as you’re getting your blood pumping. Here are some ideas for you to try out:
    • Take a yoga class or have an at-home yoga session
    • Go on a walk through your neighborhood
    • Go jogging or running
    • Go on a bike ride
    • Go rollerskating, rollerblading, or skateboarding
    • Lift some weights at the gym
    • Try out a new workout class
    • Go swimming in a pool or at the beach
    • Invite friends to play a game of basketball (or whatever sport you like)
  7. Dancing is technically a form of exercise, so it releases feel-good chemicals in your brain and has a positive impact on your mood. But did you know that some research suggests dancing could be even better for improving your mental health than other types of exercise? [7] If you’re looking for a way to de-stress and let loose on your self-care Sunday, put on your favorite music and dance it out.
    • You can have a solo dance party or invite some friends to join you—whatever you’d enjoy the most!
  8. Pets are great at keeping you company when you’re lonely, but they also have some pretty impressive benefits when it comes to your health. According to research, spending time with pets can decrease stress, lower blood pressure, and boost your mood. [8] So if you have a furry friend, set aside some time to bond with them during your self-care Sunday!
    • If you have a dog, for example, try playing fetch with them in the backyard, taking them on a walk at the park, or even just snuggling with them on the couch.
  9. There’s nothing better than being outside and getting some fresh air. In fact, research suggests that spending time in nature helps decrease anxiety, stress, and depression levels, and it can also improve your sleep quality. [9] There are tons of ways to get your dose of nature on a self-care Sunday, but here are some ideas if you’re looking for inspiration:
    • Head to a local park and set up a picnic
    • Pick a shady spot under a tree to read
    • Sunbathe in your backyard
    • Visit the beach if you live near one
    • Go on a hike
    • Do some gardening or yard work
    • Go bird watching
  10. Visiting a farmer’s market is the perfect self-care Sunday activity. Farmer's markets are fun to walk around, and they also have tons of fresh produce to elevate whatever meal you’re planning on cooking for dinner. They’re also outside, which helps you get your daily dose of mood-boosting sunshine. [10]
    • Just pick out a recipe that looks delicious, make a list of what you’ll need, and head on down to the farmer’s market to pick it all out!
  11. Baking can be a super fun and relaxing hobby, and you also end up with a delicious treat at the end of the whole process. [11] It’s a win-win situation! If you’re baking earlier in the day, you can opt for something like banana bread or blueberry muffins. Or, if you’re making something for dessert, you can’t go wrong with chocolate chip cookies or brownies.
    • Like the idea but aren't sure what to make? Take our What Should I Bake? quiz!
    • If you really want to brighten everyone’s Monday, consider bringing leftovers in to share at work or school.
  12. Maybe there’s a cute little town with quaint shops about 30 minutes from where you live. Or, maybe there’s a beach a little ways up the coast that you haven’t gotten a chance to check out yet. Whatever the case, your self-care Sunday is the perfect time to take a short trip somewhere you’ve been meaning to visit. It’ll break up the monotony of your regular routine and feel almost like a mini vacation! [12]
  13. Viewing art can be a great way to get outside your head and experience something bigger than yourself. It can also have a de-stressing effect and increase blood flow to your brain by as much as 10% (the equivalent of what happens when you look at someone you love). [13] Whether you’re already an art lover or you’re curious about checking out the art world, a trip to the museum could be an amazing self-care Sunday activity for you.
  14. According to research, drawing, doodling, and coloring can increase blood flow to the medial prefrontal cortex, otherwise known as your brain’s reward center. [14] Making art can also lower the hormone cortisol, which in turn helps regulate your stress levels. [15] These are some compelling reasons to get creative and do something artistic on your self-care Sunday.
    • Horne also explains that creating something is a great way to distract yourself and cope with distressing emotions. This is extra beneficial if you’re someone who tends to get a bad case of the Sunday scaries!
    • Don’t worry if you’re not super artistically inclined—you don’t need to draw free-hand in a sketchbook. Coloring some pages in an adult coloring book will have the same relaxing effect.
  15. Knitting and crocheting are super fun hobbies that are also known to have a soothing, anti-anxiety effect. [16] If you’re already an experienced knitter or crocheter, try starting a new project on your self-care Sunday. You can even watch a good movie or show or listen to a podcast while you work.
    • If you’re new to knitting or crocheting, don’t worry—there are tons of resources out there to help you learn. Youtube video tutorials are a great place to start!
  16. If you’re looking for a way to be creative while also motivating yourself to achieve your goals, try making a vision board . This essentially means creating a collage of photos or illustrations that represent your goals and dreams. You just need a poster board, some printed-out pictures or images cut out from magazines, and some glue. [17]
    • Creating a vision board helps you reflect on what’s important to you, increase positive energy, and visualize the future you want for yourself. [18]
    • This is an especially great activity to do if you have an important week coming up and you want to motivate yourself!
  17. Self-care doesn’t just mean resting and relaxing—it can also mean crossing something important off your to-do list, Horne explains. If you tend to get stressed out during the week, consider using part of your self-care Sunday to do a few things that will lighten your load. For example, you could meal prep some lunches, tidy up around the house, or take care of chores like grocery shopping or getting gas, so you don’t have to do these things on your busy weekdays.
  18. If you’ve had a super busy week, you may want to keep things really low-key and lounge around on your self-care Sunday. If this is the vibe you’re going for, consider having a fun movie or TV show marathon, complete with cozy pajamas, mood lighting, and on-theme treats. This is a great way to get some relaxation in while also making a fun event out of it.
    • For example, if you’re a big fan of the Harry Potter movies, you could light some moody taper candles and make wizard-themed snacks for your marathon .
  19. Journaling can be a relaxing and cathartic activity, and it can also help you make sense of your emotions. [19] This is particularly beneficial if you tend to get the Sunday scaries. You can write about anything you want in your journal, but if you're not sure where to start, we'll go over a suggestion below.
    • According to hypnotherapist and stress management coach Alexandra Janelli, the first step to addressing the Sunday scaries is to actually explore your feelings without judging them. Janelli recommends asking yourself these questions:
      • What emotion am I feeling right now?
      • What is it that I’m dreading? Is it work? Relationships? Responsibilities?
      • If I didn’t have this fear on Sundays, what would I be doing right now? Would I be enjoying my day more?
    • Reflect on these questions, then write your insights down in your journal.
  20. Incorporating a regular gratitude practice into your schedule can do wonders for your mental health and physical health. It’s even associated with better sleep, lower blood pressure, improved focus, and higher self-esteem. [20] If you’re looking for a way to practice gratitude on your self-care Sunday, try making a gratitude list . This means sitting down and write out a list of things you’re genuinely thankful for.
    • Be as specific as possible. For example, instead of just writing, “I’m thankful for my sister,” write something like, “I’m grateful my sister called me to check in this week. It made me feel loved and looked out for.”
    • Go for quality over quantity. The goal is to pick out a few things you are deeply thankful for, not to list as many things as possible. Anywhere from 3-10 things is amazing!
    • Keep up the practice of writing your gratitude list every Sunday. You can keep a specific gratitude journal for this, if you’d like. [21]
  21. Mindful meditation is a great way to center yourself and de-stress before the start of the week. It involves staying present and being aware of the thoughts, feelings, and sensations you’re experiencing, and it’s known to promote emotional well-being and reduce feelings of anxiety. [22] Here’s how to do it:
    • Pick a comfortable, distraction-free spot to do your meditation in. Certified meditation coach Soken Graf recommends wearing comfortable, loose-fitting clothes, as well.
    • Sit down and start by taking slow, deep breaths. Try to empty your mind of other thoughts, focusing only on the sensation of breathing in and out. [23]
    • If you need help focusing your attention, count your breaths. Graf recommends starting by breathing out, then counting “one” right at the end of that out-breath. Next, breathe in and rest for a beat, then breathe out again and count “two.”
    • Count up to ten three times, then stop counting. According to Graf, you’ll start to feel very aware of your body and your breathing almost involuntarily.
  22. For many people, spiritual practices are powerful tools for alleviating stress and fostering a sense of peace and contentment. Spirituality means different things to different people, so there’s no right way to go about incorporating spiritual practices into your self-care Sunday—it’s all about doing what feels right to you. [24] Examples of activities that different people consider spiritual include:
    • Mindfulness practices like yoga, meditation, or reciting mantras
    • Praying or reading spiritual texts like the Bible
    • Engaging with art, music, or literature that makes you feel connected to other people or the natural world
    • Participating in rituals that help you make sense of the world, like performing tarot readings for yourself or using healing crystals
    • Writing down your thoughts about spirituality in a journal [25]
  23. Taking a bath is one of the quintessential self-care activities, and for good reason. A bath can soothe sore muscles, reduce stress, and promote relaxation, and if you take it right before bed, it can even help you fall asleep faster. With all this in mind, a luxurious bubble bath is the perfect way to end your self-care Sunday. Light a candle, fill the tub up with warm water, add some soap with a soothing scent, and get to relaxing! [26]
  24. Social media can be a great way to stay connected, but the constant influx of notifications can also be pretty stressful. Because of this, a mini digital detox on Sunday night can be super beneficial to get you in the right headspace for the week. [27]
    • This can be something as simple as putting your phone away before bed, instead of scrolling until you fall asleep.
    • When you unplug even for a short period of time, you may be surprised by how much more relaxed you feel! [28]
  25. As any bookworm will tell you, there are tons of benefits to reading. In fact, reading builds your vocabulary, expands your knowledge of the world, reduces stress, and increases your levels of empathy. [29] Some research even suggests that readers live longer than non-readers! [30] So, if you’re looking for an activity that’s relaxing and good for your body and brain, consider picking up a good book.
    • If you have trouble sleeping on Sunday nights, try having your reading session right before bed. Research suggests that reading a book in bed before going to sleep improves sleep quality. [31]
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Section 3 of 3:

Why should you do self-care Sundays?

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  1. Implementing self-care Sundays can be a great way to combat the Sunday scaries (that feeling of anticipatory anxiety you get about the upcoming week when the weekend is ending). [32] The ritual and routine of self-care Sundays can smooth over the difficult transition of Sunday night into Monday morning, and ultimately make you feel more recharged and ready to tackle the week. [33]
  2. Practicing self-care has several mental health benefits, like lower stress levels, improved mood, and increased self-esteem. Self-care has also been linked to fewer physical health issues, and it may even increase your lifespan. [34] All-in-all, self-care is important to keep your body and mind healthy, and self-care Sundays are a great way to make sure that you’re practicing self-care on a regular basis.
    EXPERT TIP

    Laura Horne, MPH

    Health Education Specialist
    Laura is Chief Program Officer for Active Minds, the nation’s premier nonprofit organization supporting mental health awareness and education for students. Prior to Active Minds, Laura led public health initiatives at the National Association of County and City Health Officials and at Tulane University. She earned her Master of Public Health degree from Tulane University. She is certified as a Health Education Specialist by the National Commission for Health Education Credentialing.
    Laura Horne, MPH
    Health Education Specialist

    Self-care is important for maintaining a healthy relationship with yourself. It means taking care of your mind, body, and soul by engaging in activities that promote well-being and reduce stress. Self-care enhances your ability to live fully, vibrantly, and effectively, and it reminds you that your needs are valid.

  3. You may think it’s a good idea to catch up on work on Sundays, but this can actually backfire. Your body and mind need time to rest and recharge in order to function at their highest capacity. So, when you really take time to do some self-care and relax on Sundays, you’ll likely find that you’re even more sharp and productive during the work weeks. [35]
  4. Today’s world is filled with stressful situations, from busy schedules at work or school to nerve-wracking headlines in the news. Self-care Sundays are a great time to take a break from the chaos of your daily life and reconnect with yourself, which can help prevent burnout and promote a healthy work-life balance. [36]
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      References

      1. ↑ https://bschool.pepperdine.edu/blog/posts/self-care-sundays-series-guide.htm
      2. ↑ https://health.clevelandclinic.org/insomnia-can-you-make-up-for-lost-sleep-on-weekends
      3. ↑ https://www.psychologytoday.com/us/blog/mapping-your-mental-health-journey/202405/5-ways-to-overcome-the-sunday-scaries
      4. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC4507869/
      5. ↑ https://psychcentral.com/anxiety/sunday-scaries
      6. ↑ https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise
      7. ↑ https://www.sydney.edu.au/news-opinion/news/2024/02/12/dancing-may-be-better-than-other-exercise-for-improving-mental-h.html
      8. ↑ https://newsinhealth.nih.gov/2018/02/power-pets
      9. ↑ https://health.ucdavis.edu/blog/cultivating-health/3-ways-getting-outside-into-nature-helps-improve-your-health/2023/05
      1. ↑ https://www.psychologytoday.com/us/blog/the-omnivorous-mind/201206/the-farmers-market-mood-enhancer
      2. ↑ https://healthy.kaiserpermanente.org/health-wellness/healtharticle.baking-for-mental-health
      3. ↑ https://www.timeout.com/uk/news/its-official-day-trips-are-really-good-for-your-health-010523
      4. ↑ https://www.uagc.edu/blog/how-looking-at-art-can-help-your-brain
      5. ↑ https://www.sciencedirect.com/science/article/pii/S019745561630171X
      6. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC5004743/
      7. ↑ https://www.anxietyresourcecenter.org/2017/10/crochet-helps-brain/
      8. ↑ https://www.psychologytoday.com/us/blog/click-here-happiness/202103/what-is-vision-board-and-why-make-one
      9. ↑ https://www.psychologytoday.com/us/blog/click-here-happiness/202103/what-is-vision-board-and-why-make-one
      10. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
      11. ↑ https://www.helpguide.org/mental-health/wellbeing/gratitude
      12. ↑ https://ggia.berkeley.edu/practice/gratitude_journal
      13. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC3679190/
      14. ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/
      15. ↑ https://www.mcleanhospital.org/essential/spirituality
      16. ↑ https://www.mcleanhospital.org/essential/spirituality
      17. ↑ https://health.clevelandclinic.org/reasons-to-take-a-bath
      18. ↑ https://bschool.pepperdine.edu/blog/posts/self-care-sundays-series-guide.htm
      19. ↑ https://bschool.pepperdine.edu/blog/posts/self-care-sundays-series-guide.htm
      20. ↑ https://namica.org/blog/why-reading-is-good-for-mental-health/
      21. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC6245064/
      22. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC8740874/
      23. ↑ https://psychcentral.com/anxiety/sunday-scaries
      24. ↑ https://www.psychologytoday.com/us/blog/the-teen-doctor/201705/from-weekends-to-weekdays
      25. ↑ https://www.helpguide.org/mental-health/wellbeing/self-care-tips-to-prioritize-your-mental-health
      26. ↑ https://www.helpguide.org/mental-health/wellbeing/self-care-tips-to-prioritize-your-mental-health
      27. ↑ https://www.helpguide.org/mental-health/wellbeing/self-care-tips-to-prioritize-your-mental-health

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