4 ideas to have a perfect self-care sunday

How to Have a Perfect Self Care Sunday in 4 EASY Steps

One of my favorite topics to write about is self care. And today, lets talk about how to have a perfect self care Sunday! Tomorrow being Sunday, I believe today is a good day to republish this post which I originally wrote in 2019. There’s much more to add to it and I hope you find it helpful!

RELATED: 3 Simple Ways to Practice Self care at Work 

Sunday is the one day of the week where most people tend to relax and rest. And rightfully so! Millions of people around the world spend their entire workweek going to and from work, answering questions, performing tasks and literally running themselves ragged. Sunday is the perfect day to put up your feet, let down your hair, and do nothing but whatever YOU want.

Sunday, A Day of Rest

Sunday is traditionally considered a day of rest in many cultures and religions, with the concept rooted in historical, religious, and cultural practices. Here are some reasons why Sunday has been historically recognized as a day of rest:

1. Religious Significance:

  • Christian Tradition: In Christianity, Sunday is often considered a day of rest and worship, commemorating the day of Christ’s resurrection. The Christian Sabbath, observed on Sunday, is a day for prayer, reflection, and rest, as outlined in the Ten Commandments.

2. Biblical Foundation:

  • Creation Story: The idea of a day of rest is rooted in the biblical account of creation in which God rested on the seventh day after completing the work of creating the world.

3. Historical Practices:

  • Early Christian Influence: Early Christians adopted Sunday as their primary day of worship and rest as a way to distinguish themselves from the Jewish Sabbath on Saturday.
  • Roman Calendar: The Roman calendar designated Sunday as a day of worship, and this tradition persisted as Christianity spread throughout the Roman Empire.

4. Cultural Influence:

  • Western Cultural Norms: In many Western societies, Sunday has become a culturally accepted day of rest. Many businesses and institutions historically closed on Sundays, contributing to the idea of it as a day for leisure and family activities.

5. Labor Movement:

  • Labor Standards: The idea of a weekend, including Sunday as a day of rest, gained momentum during the labor movement in the 19th and early 20th centuries. Labor unions advocated for a five-day workweek, with the weekend providing workers with time for rest and leisure.

6. Community and Family Time:

  • Social Bonding: Sunday is often seen as an opportunity for families and communities to come together. Leisure activities, communal gatherings, and family meals are commonly associated with this day.

7. Legal and Business Practices:

  • Blue Laws: Some regions have historically had “blue laws” restricting certain activities on Sundays, such as prohibiting retail operations, to encourage a day of rest.
  • Business Practices: While not universally observed, some businesses and government offices may still close or operate with reduced hours on Sundays, contributing to the perception of it as a day of rest.

8. Individual Well-being:

  • Mental and Physical Health: Taking a day of rest provides individuals with an opportunity to recharge mentally and physically, promoting overall well-being.
  • Work-Life Balance: Recognizing Sunday as a day of rest supports the concept of work-life balance, allowing individuals time to engage in personal, recreational, and spiritual activities.

While the observance of Sunday as a day of rest may vary across cultures and religious denominations, the idea of having a designated day for rest, reflection, and community has persisted throughout history and continues to be valued by many people around the world.

​Yet, there is a thing called “Sunday scaries”. Have you heard of it?

Sunday Scaries

The term “Sunday scaries” refers to the anxiety or unease that some people feel on Sunday evenings as the weekend comes to an end and the workweek looms ahead. These feelings can be attributed to various factors, and different individuals may experience Sunday scaries in different ways. Here are some common Sunday scaries that many people can relate to:

  1. Work-Related Stress:
    • Anticipation of a challenging workweek or upcoming deadlines can lead to feelings of stress and anxiety.
  2. Transition from Relaxation to Routine:
    • Shifting from a weekend mindset of leisure and relaxation to the structure of a workweek can be jarring for some individuals.
  3. Unfinished Tasks:
    • Uncompleted tasks or unresolved issues from the previous week may cause apprehension about the workload awaiting on Monday.
  4. Time Management Concerns:
    • Worrying about managing time effectively during the upcoming workweek, especially if there’s a lot on the agenda.
  5. Social Comparison:
    • Scrolling through social media and comparing one’s weekend activities with others can lead to feelings of inadequacy or a fear of missing out (FOMO).
  6. Fear of the Unknown:
    • Uncertainty about the challenges or surprises the new workweek may bring can contribute to anxiety.
  7. Responsibility Overload:
    • Balancing work, family, and personal responsibilities can feel overwhelming, particularly when facing a busy week ahead.
  8. Lack of Work-Life Balance:
    • Concerns about maintaining a healthy work-life balance and not letting work consume personal time.
  9. Transitioning from Leisure Activities:
    • The end of the weekend often means saying goodbye to enjoyable leisure activities, contributing to a sense of loss.
  10. Sleep Disruptions:
    • Anxiety about the upcoming week may interfere with sleep, leading to a restless Sunday night.
  11. Feeling Unprepared:
    • A sense of not being adequately prepared for the week ahead, whether in terms of work tasks, appointments, or personal goals.
  12. Personal Performance Concerns:
    • Apprehension about personal performance, success, or meeting expectations in various areas of life.
  13. Commuting Stress:
    • Anticipation of the stress associated with commuting, especially if it involves long travel times or challenging transportation situations.
  14. Social Commitments:
    • Balancing social commitments and obligations during the weekend with the need to transition back to work-focused activities on Monday.

It’s important to note that the Sunday scaries are a common experience, and individuals may not necessarily experience all of these concerns. Strategies for managing Sunday scaries often involve practicing self-care, creating a relaxing evening routine, and implementing mindfulness techniques to ease the transition into the workweek.

The good news? You can still have the perfect self-care Sunday with hardly any effort on your part at all! And you can overcome any Sunday scaries that come your way. All you need is a little prepping and you’ll relish in the benefits for many Sunday’s in the future!

How to have a Perfect Self-Care Sunday

4 Ideas for perfect self care sunday

Ideally, once you set your perfect self-care Sunday up once, it’s something that you can replicate over and over again.

1. Refuse to Let Any Outside Distractions Derail your Day

Let’s be honest…our lives are full of distractions. To be able to fully relax, you have to stop those distractions in their tracks. Text messages, work emails, Facebook messages…all of those are distractions. Make up your mind that once your eyes open on Sunday morning, your entire day is a “distraction free” day.

2. Do Something for Yourself that You don’t Normally Do

This needs to be something that is a rare treat for you and you alone. Facial? Pedicure? A trip to the supermarket? Whatever you consider a true treat, make it happen. And while you have the wiggle room to invite others if you choose, try to start off your first one or two self-care Sundays to where you’re doing these things alone. That way, you’re allowing yourself some needed time before you start including in the company of others.

3. Leave the Stresses and Pressures of the World for Another Day

Guess what? The workload that you didn’t get done on Friday, will be waiting for you on Monday. Don’t spend your entire Sunday fretting and worrying about it. Not only will it make you mentally tired, but it will also affect you spiritually and emotionally as well. The outside world will ALWAYS have things and tasks that are “urgent” and needing to be done. BUT, for you to recover and be ready to tackle those challenges, you deserve a day of resting up and rejuvenating your mind, body, and soul.

4. Add in Something New to Try that You’ve Never Done

Writing a poem, learning how to crochet or strumming a few chords on a guitar can add to your self-care Sunday’s because it’s showing you it’s okay to try something new. Nourishing your brain with activities that it isn’t used to can also be self-calming because it gives you confidence and hope for fun adventures for the future.

Your self-care Sunday is just that. YOURS. Allow yourself to unwind, relax and just “BE” yourself in any way that you want. The only person that you have to answer to is yourself on this day. And what a wonderful person to get to communicate with!

Crafting Your Perfect Self-Care Sunday: A Comprehensive Guide to Nurturing Your Mind, Body, and Soul

Self-care Sunday is more than just a day off; it’s an intentional and rejuvenating practice that allows you to prioritize your mental, physical, and emotional well-being. In this guide, we’ll explore a variety of self-care activities to help you create the perfect Self-Care Sunday routine, incorporating essential keywords such as mental health, face mask, social media, physical health, best friends, self-care routine, to-do list, good book, and more.

Self care Sunday Ideas

I. Start Your Day Right 

A. Sunday Morning Rituals

  1. Wake up early to savor the tranquility of Sunday morning.
  2. Begin with a deep breath and gratitude journaling.
  3. Enjoy a good breakfast to fuel your body for the day ahead.

B. Personal Time and Reflection

  1. Set aside time for a guided meditation to calm the mind.
  2. Create a vision board to visualize your goals and aspirations.
  3. Disconnect from social media to promote mental clarity.

C. Physical Health

  1. Incorporate a long walk or light exercise to get your body moving.
  2. Embrace the benefits of fresh air for overall well-being.
  3. Practice a beauty routine to feel refreshed and confident.

II. Nurturing Your Mind 

A. Quality Time with Loved Ones

  1. Spend time with your best friends or family members.
  2. Engage in meaningful conversations and strengthen your connections.
  3. Share a healthy meal and enjoy each other’s company.

B. Intellectual Stimulation

  1. Read a good book or explore a new genre for mental stimulation.
  2. Learn a new skill through online classes or workshops.
  3. Dive into a favorite series or discover a new one.

C. Mindfulness Practices

  1. Practice mindfulness through a gratitude journal or positive affirmations.
  2. Explore the benefits of guided meditation for emotional well-being.
  3. Incorporate essential oils for aromatherapy and relaxation.

III. Taking Care of Your Body 

A. Pampering Session

  1. Indulge in a bubble bath with soothing scents and calming music.
  2. Apply a face mask for a spa-like experience.
  3. Prioritize a good skincare routine for self-love.

B. Physical Activities

  1. Engage in moderate physical activities or exercises.
  2. Plan a recovery period to allow your body to rest and rejuvenate.
  3. Explore a new hobby that promotes movement and joy.

C. Healthy Living

  1. Plan a healthy meal for the day, considering a meal plan for the week.
  2. Stay hydrated by drinking plenty of water throughout the day.
  3. Visit a local farmer’s market for fresh and nutritious options.

IV. Wrapping Up Your Perfect Self-Care Sunday

A. Sunday Afternoon and Evening

  1. Reflect on the positive aspects of your day.
  2. Wind down with a cup of tea and a good book.
  3. Set the tone for a restful Sunday night.

B. Making Self-Care Sunday a Weekly Practice

  1. Evaluate what worked well and adjust for the next week.
  2. Consider creating a weekly to-do list to stay organized.
  3. Embrace the idea that Self-Care Sunday is a dedicated day for yourself.

How can a Perfect Self care Sunday set the pace for your work week

Setting the pace for a productive and balanced work week often begins with a well-planned and rejuvenating Self-Care Sunday. Here’s a step-by-step guide to help you create the perfect Self-Care Sunday routine that will set a positive tone for the week ahead:

1. Reflect and Plan (Morning):

  • Start Early: Wake up early to enjoy the tranquility of the morning.
  • Deep Breath and Gratitude: Begin with a deep breath, and express gratitude in a journal for positive energy.
  • Plan the Week: Review your to-do list and set priorities for the upcoming week.
  • Visualization: Spend time visualizing a successful and fulfilling week ahead.

2. Nourish Your Body and Mind (Late Morning):

  • Healthy Breakfast: Fuel your body with a nutritious breakfast to provide sustained energy.
  • Physical Activity: Engage in a light workout or take a long walk to invigorate your body.
  • Mindful Moments: Practice mindfulness through meditation or mindful breathing.

3. Connect with Loved Ones (Afternoon):

  • Quality Time: Spend time with friends or family members, reinforcing your emotional support system.
  • Shared Meal: Share a healthy meal, fostering bonds and creating positive memories.
  • Disconnect from Social Media: Take a break from social media to enhance genuine connections.

4. Indulge in Personal Time (Early Afternoon):

  • Hobbies and Interests: Dedicate time to a hobby or activity that brings you joy.
  • Reading Time: Read a book or explore educational content to stimulate your mind.
  • Self-Care Routine: Pamper yourself with a beauty routine, a face mask, or a bubble bath.

5. Recharge for the Evening (Late Afternoon):

  • Rest and Relaxation: Allow yourself some downtime to rest and recharge.
  • Reflect on Achievements: Acknowledge and celebrate any accomplishments from the past week.
  • Plan a Leisure Activity: Engage in a leisure activity that brings joy and relaxation.

6. Prepare for the Week Ahead (Evening):

  • Set Intentions: Set positive intentions for the upcoming work week.
  • Organize Your Space: Declutter your workspace for a focused start.
  • Review Schedule: Double-check your schedule and prepare any necessary materials.

7. Unwind and Settle In (Night):

  • Cup of Tea: Enjoy a calming cup of tea to wind down.
  • Reading Time: Spend some quiet time reading or engaging in a relaxing activity.
  • Early Bedtime: Aim for an early bedtime to ensure a well-rested start to the work week.

8. Create a Routine (Ongoing):

  • Consistency: Try to maintain a consistent Self-Care Sunday routine to establish a positive habit.
  • Adjust as Needed: Be flexible and adjust activities based on your evolving needs and preferences.

By dedicating time to self-care on Sundays, you’ll not only set a positive tone for the work week but also enhance your overall well-being. Remember, the key is to tailor these activities to suit your personal preferences and create a routine that feels both fulfilling and sustainable for you.

4 ways to have a perfect self-care sunday

Every Sunday is a Self care Sunday

Having Self-Care Sunday every Sunday can be highly beneficial for your emotional health. Establishing a regular self-care routine, particularly on Sundays, provides numerous advantages for emotional well-being. Here are some key benefits:

1. Stress Reduction:

  • Scheduled Break: Allocating time for self-care on Sundays allows you to decompress and alleviate stress accumulated throughout the week.
  • Coping Mechanism: Engaging in activities that bring joy and relaxation can help manage stress levels effectively.

2. Emotional Resilience:

  • Builds Resilience: Consistent self-care fosters emotional resilience, enabling you to better navigate challenges and setbacks.
  • Positive Coping Strategies: Establishing a routine teaches you effective coping strategies for handling emotional ups and downs.

3. Improved Mood:

  • Boosts Positivity: Engaging in activities you enjoy on a regular basis enhances mood and promotes a positive outlook.
  • Emotional Renewal: Taking time for self-care allows you to recharge emotionally, contributing to an overall uplifted mood.

4. Enhanced Self-Awareness:

  • Reflection Time: Regular self-care facilitates self-reflection, helping you gain insights into your emotions, needs, and priorities.
  • Mindfulness Practice: Activities such as meditation or journaling contribute to increased self-awareness.

5. Balanced Emotional State:

  • Prevents Burnout: Consistent self-care prevents emotional burnout by ensuring you maintain a healthy balance between work, personal life, and relaxation.
  • Regular Reset: Self-Care Sunday provides a weekly reset, helping you start the new week with a refreshed emotional state.

RELATED: Use Self care Wheel for your Spiritual Well being

6. Improved Relationships:

  • Better Communication: When you prioritize self-care, you are better equipped to communicate effectively in your relationships.
  • Enhanced Empathy: Emotional well-being positively impacts your ability to empathize and connect with others.

7. Increased Productivity:

  • Recharges Energy: Taking time for self-care on Sundays recharges your physical and mental energy, leading to increased productivity during the workweek.
  • Sharper Focus: Emotional balance enhances your ability to concentrate and make sound decisions.

8. Prevents Emotional Exhaustion:

  • Preemptive Care: Regular self-care acts as a preventive measure against emotional exhaustion, allowing you to address emotional fatigue before it becomes overwhelming.
  • Sustainable Well-being: Consistency in self-care practices ensures long-term emotional well-being.

9. Promotes Self-Compassion:

  • Prioritizing Yourself: Consistent self-care communicates a message of self-worth and self-compassion.
  • Reduced Self-Criticism: Regular self-care helps mitigate negative self-talk, fostering a kinder and more compassionate attitude towards oneself.

10. Encourages Healthy Habits:

  • Establishing Routine: Self-Care Sunday establishes a routine that encourages the cultivation of healthy habits.
  • Holistic Wellness: Emotional well-being is interconnected with physical health, and a consistent self-care routine promotes holistic wellness.

RELATED: 3 Beautiful Ways to Practice Self care for your Soul

In summary, the regular practice of Self-Care Sunday can significantly contribute to maintaining and enhancing emotional health. The key lies in finding activities that resonate with you and integrating them into your routine consistently to reap the long-term benefits.


Crafting the perfect Self-Care Sunday involves a combination of activities that cater to your mental, physical, and emotional well-being. By incorporating these ideas into your routine, you’ll be on the path to making Sunday the best day of the week – a day filled with self-love, relaxation, and rejuvenation. Remember, the key is to customize these activities based on your preferences, creating a routine that aligns with your personal experience and enhances your overall health and happiness.

How to Have a Perfect Self Care Sunday in 4 EASY Steps

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