How to beat the Sunday night blues

If you work 9-5 Mondays to Fridays, you may be familiar with the Sunday night blues. That feeling when the weekend is fast disappearing before your eyes, Monday is looming closer, and you’ve watched nowhere near enough episodes of Suits yet. Sound familiar?

The Sunday night blues are an actual, legit phenomenon experienced by those who work 9-5. Below are 5 ways to help beat the end-of-the-weekend slump.

Plan your Monday on a Friday

Start by organising what you’ve got to do on Monday whilst still at work on Friday. If you’re like me and you love a good list, write out a to-do list of the tasks you’d like to accomplish on Monday – ready to be ticked off! This helps to avoid your head from swirling with all the work that you’ve got to do the following week. Once it’s written down on a piece of paper, it’s easier to stop dwelling on it throughout the weekend, and you’re likely to feel more prepared to tackle Monday morning.

Make Sunday plans

Most of us make weekend plans for Fridays or Saturdays. But instead of finding yourself at home on a Sunday wishing it was still Saturday – what’s stopping you from making Sunday plans? Having nothing but chores and an impeding week of work ahead will only reinforce the Sunday blues. Instead, plan something fun to do, such as going to the cinema or out for a nice meal to end the weekend on a good note. Schedule your plans slightly earlier on a Sunday evening if you prefer getting an early night ahead of Monday.


You probably spend enough time staring at a computer screen during the week, especially if you work in an office environment. That’s why it’s a good idea to schedule some tech-free time during the weekend. This will help you to properly switch off, unwind and feel more ready to face Monday. If your job allows you to, turn any work email notifications on your phone off during the weekend to really give your mind some time to relax. Check out my recent post, ‘5 things to do without technology‘ if you need some inspiration on things to do.

Have a Sunday night pamper routine

The Sunday night blues are often associated with anxiety. I find that treating myself to some ‘me time’ and having a pamper night on Sunday can really help with this. Put on a relaxing face mask to treat your skin, light a scented candle, run a bath, put on a pair of fluffy socks and curl up in bed with a good book. I recently wrote all about how to have the ultimate pamper night on a budget. This will not only give you something to look forward to on a Sunday night, but it can also help you sleep better.

Give yourself something to look forward to on Monday

If you don’t really look forward to Mondays, go ahead and give yourself something to look forward to. This could be something as simple as planning what outfit to wear. Plan to wear your new favourite shirt or dress to work. You could even plan to go out for lunch somewhere new with some of your colleagues. I always find that having something positive to look forward to on a Monday can really help combat the Sunday night blues.

What are your favourite things to do on a Sunday? Do you get the Sunday night blues?