
How Bright Light Therapy Improves Moods, Focus, and Sleep
Bright light therapy boosts moods and more—plus, it may increase brain volume. Discover how this simple treatment improves mental health.
No matter how fun or relaxing your Fridays and Saturdays feel, Sunday night is always just around the corner. And that can inspire dread for a lot of people who struggle with knowing how to prepare for the week ahead.
The so-called “Sunday Scaries” tend to creep up when you’re savoring the last hours of the weekend. One moment, you’re laughing with friends or watching your favorite show cozy on the couch—the next, your thoughts spiral into a flurry of anxiety: looming deadlines, tense meetings, or the grind of another workweek.
Sound familiar? It’s unfortunately all too familiar for mllions of people who experience this unease every Sunday. There is hope for overcoming Sunday night anxiety. There are simple, effective ways on how to beat the Sunday Scaries and set yourself up for a better week.
The term “Sunday Scaries” refers to the anticipatory anxiety that comes on Sunday evenings as people prepare for the workweek. While not a clinical diagnosis, the phenomenon is real and widespread. A LinkedIn study found that 80% of professionals experience Sunday night anxiety, with Millennials and Gen Z reporting the highest levels of stress. The symptoms to look out for can include:
This anxiety often stems from a combination of work pressure, unfinished weekend tasks, and negative associations with Mondays. In the United States, the problem is exacerbated by the hustle culture that keeps us “always on” and stressed. A study revealed that workers spend an average of eight hours per day outside of work reading, checking, and responding to emails and messages.
This blurring of boundaries makes it harder to truly relax over the weekend, leaving people scrambling on how to prepare for the week ahead.
A predictable, calming Sunday evening routine can help reduce anxiety and provide much-needed structure. Research shows that rituals and routines decrease stress by offering a sense of control. This could involve preparing meals for the week, organizing your schedule or room, or planning your clothes for the workweek.
A study published in the Journal of Occupational Health Psychology found that individuals who spent Sunday evenings engaging in productive but relaxing tasks felt less stressed on Monday mornings.
Incorporating calming activities like reading, journaling, or light yoga can also signal to your brain that it’s time to unwind.
According to a study by the American Psychological Association, mindfulness has been proven to significantly lower stress levels and improve emotional well-being. If you struggle to re-center yourself on Sunday nights, here are a few Sunday self-care strategies to consistently try for better weekly results:
There are even apps like Calm or Headspace offer guided meditations designed for Sunday anxiety relief. Even just 10 minutes of focused calm a few days a week can help shift your attention from future worries to the present moment.
Preparation is one of the most effective Sunday Scaries tips. Use part of your Sunday to organize your upcoming week. Write a to-do list for Monday or map out your key priorities.
Research has shown that having a clear plan for the week ahead can reduce anxiety and instill more positie habits that foster a sense of readiness. Plus, resetting your mind for Monday doesn’t have to feel overwhelming.
Keep your planning session short and focused—maybe 10 to 20 minutes—by writing down your goals alongside your calendar to block off time you may need to complete or rest in-between each task. The goal is to alleviate uncertainty, not create more stress.
Scrolling through work emails or social media late on a Sunday can fuel end-of-weekend anxiety. A 2022 study revealed that excessive screen time before bed disrupts sleep, exacerbates stress levels, and increases the likelihood of depression.
The goal should be to establish a digital detox period on Sunday evenings—perhaps an hour or two before bedtime—so it becomes a net positive habit in your lifestyle.
Replace screen time with simple and relaxing Sunday habits for a better week like reading, taking a bath, or listening to calming music while you do your self-care nighttime routine.
This not only helps with overcoming Sunday night anxiety but also can improve REM sleep quality to set you up for a more productive Monday.
Much of Sunday anxiety stems from negative perceptions (and experiences) of Mondays. However, a Harvard University study found that starting the week with good intentions can shift your mindset to better follow-through with tasks for the week. Instead of dreading Mondays, view it as an opportunity for a fresh start to creating a calendar you can build with things you also enjoy.
Focusing on gratitude is a key factor in how you shape and set the tone of your week. Sunday Scaries Tip: Write down three things you’re looking forward to or thankful for in the upcoming week. This simple exercise can transform your outlook and make Mondays feel less daunting.
Self-care isn’t just about face masks and bubble baths—though they can do wonders for the physical tension you may feel—it’s about nurturing your mental health. Engage in activities that rejuvenate and calm you, whether that’s taking a walk in nature, practicing a creative hobby, or spending quality time with loved ones.
Research shows that spending time outdoors significantly reduces cortisol levels, the stress hormone linked to Sunday Scaries. So, a Sunday afternoon hike or picnic could be just what you need to feel refreshed before planning out your week.
Physical activity is one of the best ways to combat stress and improve mood. According to the Mayo Clinic, exercise releases endorphins, which act as natural mood elevators. A Sunday workout—even a light one like yoga or a brisk walk—can help alleviate anxiety and improve your mindset for the week ahead.
To make this habit sustainable, choose an activity you enjoy that can also improve your physical health. Whether it’s a dance class, strength training, cycling, or stretching, the key is to move your body in a way that feels good to you. It can become one of the most productive ways to end your weekend by completing a goal to start your week.
Rather than viewing Sunday as the end of the weekend, treat it as an opportunity to create meaningful moments at the start. Spend time with friends, family, or even yourself doing something enjoyable. A study published in The American Journal of Lifetyle Medicine found that social connections are a key predictor of happiness and siginfiicant stress reduction.
Plan a low-pressure activity, like a casual dinner with loved ones or a relaxing movie night. These moments of joy can help counterbalance the Sunday Scaries and remind you that the weekend isn’t over yet.
One of the most common symptoms of Sunday anxiety is trouble sleeping. Poor sleep, in turn, exacerbates anxiety, creating a vicious cycle. The National Sleep Foundation recommends establishing a consistent sleep schedule and practicing good sleep hygiene. For example:
On Sunday nights, avoid caffeine and alcohol, both of which can disrupt sleep. Create a calming bedtime routine—dim the lights, sip on herbal tea or magnesium cocktail, and read a book. Quality sleep is essential for managing mental health and Sunday Scaries. Stress management for Sunday nights is possible, so don’t underestimate its power in resetting your mind for Monday.
The Sunday Scaries may feel inevitable, but the right strategies can transform your usual coping with end-of-weekend anxiety into a time of peace and preparation. From establishing relaxing Sunday habits to practicing mindfulness and self-care, these tips can help you approach the workweek with confidence and calm.
Remember, overcoming Sunday night anxiety is a journey, not a race. Start small—implement one or two of these Sunday self-care strategies at a time—and build from there. Make your Sundays a time for reflection, relaxation, and readiness to beat the Sunday Scaries and create happier, healthier weeks from now on.
Heitmann, B. (2018, September 28). Your guide to winning at work: Decoding the Sunday Scaries. LinkedIn. Retrieved from https://www.linkedin.com/blog/member/career/your-guide-to-winning-work-decoding-the-sunday-scaries
Sanfilippo, M. (2024, January 26). What after-hours emails really do to your employees. Business News Daily. Retrieved from https://www.businessnewsdaily.com/9241-check-email-after-work.html
Bhandari, S., MD, & WebMD Editorial Contributors. (2024, September 19). Psychological benefits of routines. WebMD. Retrieved from https://www.webmd.com/mental-health/psychological-benefits-of-routine
American Psychological Association. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation
Cole, S. A., Sannidhi, D., Jadotte, Y. T., & Rozanski, A. (2023, May 26). Using motivational interviewing and brief action planning for adopting and maintaining positive health behaviors. ScienceDirect. https://www.sciencedirect.com/science/article/pii/S0033062023000099#ab0005
Nakshine VS, Thute P, Khatib MN, Sarkar B. Increased Screen Time as a Cause of Declining Physical, Psychological Health, and Sleep Patterns: A Literary Review. Cureus. 2022 Oct 8;14(10):e30051. doi: 10.7759/cureus.30051. PMID: 36381869; PMCID: PMC9638701.
Rogers, T., Milkman, K. L., John, L. K., & Norton, M. I. (2015). Beyond good intentions: Prompting people to make plans improves follow-through on important tasks. Behavioral Science & Policy, 1(2). https://scholar.harvard.edu/files/todd_rogers/files/beyond_good_intentions_-_prompting_people.pdf
Jones R, Tarter R, Ross AM. Greenspace Interventions, Stress and Cortisol: A Scoping Review. Int J Environ Res Public Health. 2021 Mar 10;18(6):2802. doi: 10.3390/ijerph18062802. PMID: 33801917; PMCID: PMC8001092.
Mayo Clinic Staff. (2022, August 3). Exercise and stress: Get moving to manage stress. Mayo Clinic. www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Martino J, Pegg J, Frates EP. The Connection Prescription: Using the Power of Social Interactions and the Deep Desire for Connectedness to Empower Health and Wellness. Am J Lifestyle Med. 2015 Oct 7;11(6):466-475. doi: 10.1177/1559827615608788. PMID: 30202372; PMCID: PMC6125010.
Suni, E., and Rosen, D., MD. (2024, March 4). Mastering sleep hygiene: Your path to quality sleep. Sleep Foundation. www.sleepfoundation.org/sleep-hygiene
Bright light therapy boosts moods and more—plus, it may increase brain volume. Discover how this simple treatment improves mental health.
Emotional and physical trauma can change the brain, but recovery is possible with the right approach.
Our podcast is back! Keep your brain healthy by listening to Change Your Brain Every Day, hosted by Daniel Amen, MD & Tana Amen! Tune In