How to Beat the Sunday Scaries, For You & Your Kids

Here’s how to help both you and your kids kick the Sunday Scaries to the curb—so Monday mornings feel lighter, smoother, and maybe even (dare I say) enjoyable?

1. Keep a Sleep Routine, For You and Your Kids

Yes, sleeping in feels amazing. But if your kids stay up way later on weekends, only to fight bedtime Sunday night, you’re setting yourself up for a Monday morning meltdown.

Try this instead: Keep bedtime and wake-up time within an hour of their school schedule. Same for you! It makes the Monday transition so much easier. This is hard for teens. I want mine to sleep in when they have a free weekend. They need the sleep so badly!

2. Do a Sunday Brain Dump (So Monday Morning Isn’t Chaos)

Kids have homework. You have a to-do list. And nobody wants to scramble at 6 AM realizing someone forgot to finish a project (or you forgot about a work deadline).

Here’s a simple Sunday night ritual:

• Grab a notebook or whiteboard.
• Write down anything important for Monday (lunches, homework, deadlines, activities).
• Let the kids add things too!

This takes 5 minutes and saves you a whole lot of stress.

3. Create a ‘Sunday Wind-Down’ Ritual

If Sundays feel stressful, it’s time to flip the vibe. Instead of ending the weekend with stress, create a Sunday tradition that signals to everyone: It’s time to relax.

Some fun ideas:

• A ‘family spa night’ (bubble baths, face masks, cozy pajamas)
• A Sunday movie night (pick a feel-good classic!)
• A ‘Sunday Night Stretch’ (light yoga, candles, and deep breaths)
• Hot cocoa or tea + journaling time (great for older kids!)

It doesn’t have to be complicated, just something that makes Sundays feel special instead of stressful.

4. Teach Your Kids (and Yourself!) the Power of Gratitude

Anxious minds love to focus on what could go wrong. Gratitude shifts that focus to what’s already good.

Here’s an easy Sunday gratitude practice:

The ‘Sunday Night Win List’

At dinner (or before bed), go around and have everyone share:

• One thing they loved about the weekend
• One thing they’re excited about this week
• One thing they’re grateful for

When kids learn to see Mondays as a fresh start instead of something to dread, everything shifts. (And let’s be honest… we adults need this reminder too.)

5. Plan Something Fun for Midweek (So It’s Not All About the Weekend)

One reason kids and adults dread Mondays? Because all the “fun” is reserved for the weekend.

Change that.

Plan a midweek treat, Taco Tuesday, an after-school park trip, a midweek movie, or a coffee date for yourself. When there’s something fun to look forward to, Mondays don’t feel so heavy.

6. Move Your Body = Move Your Mood

Anxious energy builds up in the body. And if your kids (or you) start feeling restless on Sunday nights, a little movement can make a huge difference.

Dance party in the living room? Yes.

5-minute family yoga? Absolutely.

Evening walk to watch the sunset? Perfect.

Exercise burns off stress, shifts focus, and boosts everyone’s mood. Make it fun!

7. If The Sunday Scaries Feel Too Big… Maybe It’s Time for a Change

If you (or your kids) dread the week ahead every single week… it’s worth asking:

Is it just normal back-to-routine stress?

Or is something deeper off, like school stress, work burnout, or an environment that doesn’t feel good?

Sometimes, Sunday anxiety is a signal. If something feels off week after week, it might be time to reassess what’s not working, whether that’s school stress, over-scheduled routines, or even your own career.

8. Let Yourself (and Your Kids) Feel All the Feelings

If your kids (or you) feel emotional or anxious on Sundays, that’s okay.

Instead of saying “Ugh, don’t be stressed about Monday,” try:

• “I get why you feel this way. Mondays are a big transition.”
• “I feel this too sometimes! Let’s take some deep breaths together.”
• “What’s one thing we can do to make tomorrow feel a little easier?”

Validation > dismissing emotions. Sometimes, knowing it’s normal makes the feelings easier to move through.

9. Make Monday Mornings Less Rushed

Nothing makes Monday worse than frantic energy, rushed mornings, missing shoes, and everyone running late.

Sunday night checklist:

• Pick out clothes
• Pack bags
• Set alarms
• Have lunches/snacks ready

A calm Monday morning makes a way better start to the week.

10. Remember, You Are the Energy Your Kids Feel

Kids pick up on our energy. If you’re anxious, they feel it. If you’re overwhelmed, they absorb it.

So let’s shift the narrative, not just for us, but for them.

• Instead of seeing Monday as something to survive, see it as a fresh start.
• Instead of rushing, slow down.
• Instead of focusing on stress, focus on intention.

We’re setting the tone, not just for ourselves, but for our kids.

Final Reminder: You Got This.

Mondays don’t have to feel like a mountain to climb.

With a few shifts, a little planning, a little gratitude, a little movement, and a little mindset magic, you can change the way Sundays feel for you and your kids.

Let’s make Sunday nights feel calm, connected, and even a little magical.

Who’s in? Let me know in the comments: What’s one thing you’re doing to make Sundays feel better this week?

Here’s to starting the week with ease.