Set Your Sunday Up for Success
If you constantly feel like the weeks roll into one another and you’re always chasing your tail, it’s time to zoom out. Take some time during the weekend to set your week up in the best possible way. I proactively use this tool on a weekly basis. It not only offers you the space to reflect on the week just gone, but also a way to plan for the new week ahead. It’s time that saves you time in the future.
Most people are super busy during the week with work, and pack the weekends full of activities or chores, too. It’s no surprise that by Sunday night, you can be left feeling overwhelmed and not ready for a new week.
If this sounds like you and you need to hit the pause button to regain some more structure in your life, and make use of the pockets of time you have to create more space for things that matter, then read on. Let's keep it super simple:
Getting Started
Your Sunday can be any day of the week (depending on your schedule). I choose Sunday as I have a full-on work week Monday to Friday, then a soulful Saturday chasing nature, followed by a day for some down time and getting my admin together.
Your environment is key
Set yourself a time to do it each week, knowing it may change but keeping as consistent as possible.
Make sure you’ve got undisturbed time to focus on the tasks at hand (that means communicating to your partner, friends, or whoever is your support system that you need their help) - yes, ask for help!
Find a space you feel comfortable and calm
Have your calendar, notebook, food planner, and anything else you need handy
Things to do on a Sunday to help you win the week
Introspection on your previous week
One of the best ways to help you move forwards is to remain connected to yourself and your needs. When you look closer at what went well and what didn’t, you can identify patterns you’re repeating, and think about what you’re experiencing, to help you decide what needs to change. Use these questions as prompts:
What did you like?
What made you feel good?
How was your energy?
What went well?
What was challenging?
What did you do to overcome it?
How would you approach it differently?
Is there anything you would like to continue into the new week?
Is there anything you would like to let go of?
2. Make a list of what you want to achieve this week
Review it - is it realistic, or have you got 101 things to do in a short space of time? (I’m definitely guilty of doing this - but that’s why we review and can plan our diaries accordingly).
Use the 1, 3, 5 rule:
List 1 major priority to complete this week that requires a chunk of your time or something that has a big impact.
List 3 mid-level priorities to focus on (30-60 minute tasks)
List 5 low-hanging-fruit tasks that just need a couple of minutes to be done. These are often the ones that play on your mind and when you clear them you will feel so much better. I love to set a 15-30 minute timer and knock them all out.
3. Scheduling your calendar
When you’re making changes in your life, until you schedule it in you’re just hoping it will happen. So, instead, create time for it to happen.
Block out time your diary to do your workouts
Block out time for you
Communicate to your support network when and where you will need help (if you have kids, for example, making sure someone can look after them)
Start small so you can adhere to it
4. Plan for any late nights at work or foreseeable roadblocks
When things happen that are unplanned or out of your control, you need to be willing to pivot. Now there’s things you just can’t plan for, but you can always preempt changes and try to mitigate these. Try to manage your calendar to avoid disruption - this might be blocking time so a client doesn’t book a last-minute call, or communicating to your PA that you’ll be unavailable.
5. Meal Preparation - Don’t leave it to chance
Plan your meals and recipes to ensure you have a fully stocked fridge, freezer, and cupboards with everything you need. Think about what you will need to have easily accessible when you’re short on time or on-the-go, and keep it simple.
Make your list and food shop online or instore
Plan your meals ahead
Each week have some repeatable, easy go-to meals that are simple, high in protein and you’re eating the rainbow
Top tip: go to the supermarket after you’ve eaten or when you are well hydrated
For full support on this one - check out my meal prep guide to help you get started here.
6. Get your home clean and organised
Of course, each to their own - but hear me out. I always find that having a room or house that’s organised helps me get more clarity in my mind. This can mean putting things away as you go, or having a Sunday tidying session.
When you’ve had dinner, be the person that gets up and washes the dishes or loads the dishwasher.
When you get changed for bed, put your dirty laundry in the laundry basket.
When you’ve been to the gym, put your gym bag in one place ready for next time.
These are just some ideas to help you so you can avoid all your chores building up. And keep communicating to your support system, so you can share the load:
Recruit your little helpers to help you out with chores. As a kid, my jobs in the house where to set the dinner table and clean the sinks in the bathrooms. My sister’s were to clear the table and hoover the downstairs of the house. My parents were definitely onto something there!
Ask for help - you might think you’re superwoman and you most likely are. But don’t do everything at the expense of your health and if it causes stress.
If you’re single (I feel ya), still lean on support systems, but create YOU time to get this done. Take ownership and make decisions that benefit you in the future.
7. Take a minute for you
Time for you is important to get clarity, especially if you’re go-go-go throughout the week. Stopping and pausing helps you to zoom out and you ask yourself: “What do I need this week?”
Remember to keep it simple. If the above is too much, pick one thing from the list to help future you boss the week. Then, as the tasks get easier and create more time for you, you can increase them.
These are some great, simple tools that will save you time in the long run and offer so much value to you at the start of your week. My week starts on my Sunday afternoon.
If you felt this article was useful, please help share the love - send it to friends and family who need this support too.
If you’re feeling lost in your routine, you’re all or nothing approach and wanting to find consistency. We will help you build out your routines and find structure and accountability to your days. Enquire here and we can see how best to work together - complete there form here.
