Weekend Reset: Ease Into the Week

How to Close the Weekend Calmly and Recharge

Sunday evening can feel like a race against Monday. Even after a full weekend, many of us head into the new week tense, rushed, or mentally cluttered.

Here’s why: anticipatory stress — thinking about tasks, meetings, or deadlines before the week begins — can keep your stress response activated, making it harder to rest fully.¹

Taking intentional steps to reset your space and mind can improve sleep, boost energy, and help you start Monday focused.²

Sunday Reset Tips

1.      Tidy your space. A clean desk or organized area signals your brain that the week is starting fresh.

2.      Reflect and plan lightly. Spend 5 minutes journaling: “This week, I want to feel ___.”

3.      Engage in mindful, low-effort activities. Gentle walks, music, or light stretching activates restorative brain networks better than doing nothing.³

4.      Unplug from work mentally. Avoid checking emails or reviewing tasks excessively. Give your mind a real pause.

Even small evening rituals can make a big difference in how you feel Monday morning.

Sunday Reset Essentials (Amazon Picks)

Mind & Reflection

·       Classic Lined Journal – Reflect, plan lightly, or jot down thoughts to mentally detach.

·       Sacred Rest by Dr. Saundra Dalton-Smith – Learn which type of rest your body or mind may need most.

Physical & Sensory Reset

·       Weighted Blanket – Promotes deep relaxation and better sleep.

·       Yoga Mat – Gentle stretches or floor exercises to release tension.

·       Noise-Canceling Headphones – Reduce sensory input for mental calm.

Optional Comfort Items

·       Herbal Tea Sampler – A soothing ritual to signal the end of the weekend.

·       Aromatherapy Diffuser – Creates a calm environment for reflection and reset.

References

1.      Lo, J. C., Ong, J. L., et al. (2018). Cognitive performance, sleepiness, and mood in partially sleep-deprived individuals: Effects of recovery sleep. Sleep, 41(12), zsy185.

2.      Sonnentag, S., & Binnewies, C. (2020). Recovery from work-related stress: The role of psychological detachment and sleep quality. Journal of Occupational Health Psychology, 25(3), 203–215.

3.      Voss, M. W., et al. (2019). Physical activity and cognitive function across the lifespan. Nature Reviews Neuroscience, 20(11), 653–666.