So I’ve heard many people say “a Sunday well spent brings a week of content” and I have no idea who to attribute that quote to, but I know it’s the truth.
..but let’s all be honest for a sec.. sometimes on Sunday we just want to be lazy bums, or hang out with family, or avoid the work week, or binge-watch netflix and eat ice cream. We’ve all been there, so don’t beat yourself up about it.
Here are some realistic tips to gradually take your Sunday back, get a bit of planning & prep done, but still leave time to honor your REST. Because rest is important, too. You don’t have to spend the entire day meal prepping, cleaning the house, and organizing your weekly to-do list.
- Don’t sleep in super late. Wake up and allow yourself to laze around for a bit. Drink your coffee, chat with family, read a book. Take a walk, maybe, or do some stretches. Get that “lazy Sunday” feeling and be grateful for it!! Take a second to write down what you’re grateful for.
- List makers – go get ’em! Make a “brain dump” without expectation. Some of us spend way too much time making lists and not any time taking action (I’m still learning the balance, lol). But its helpful for me to write down everything on my mind, what I should get done in the upcoming week, what I want to get done, and what I absolutely have to get done. Write down your GOALS – fitness, nutrition, business, life, marriage, etc. Write them down and put them somewhere you can refer to often. Here is a good goal-setting (basically life-setting) resource. Don’t spend a ton of time on this, just write! Set a 20 minute timer if you need to 🙂
- You don’t have to do every aspect of meal prepping in one day. Spend 10 minutes or so sometime during the week making a grocery list (hint: do this while you’re not starving or craving junk!). Follow a couple of meal prep ideas over here or the 21 Day Fix food guide if you need some help. While you’re making dinner or lunch, cook a few easy things in bulk. Cook a bunch of chicken, chop up and put your fruits & veggies front and center, cook some quinoa or rice, whatever YOU normally eat or would like to start eating more consistently. Everyone is so unique, I don’t want to tell you exactly what to cook, but just choose a few healthy things to have READY throughout the week so that you’re not tempted to run through fast food or grab a pizza. Healthy, fit people don’t just magically stay on track – they plan to.
- You don’t have to say YES to everything. If your priority on a Sunday is to relax, spend time with family, go to church, and feel confident about your week, why would you say yes to a bunch of other events that don’t honor your priorities?
- Schedule your workouts. This may sound silly, but just try it for a week. Treat your workouts like you treat brushing your teeth. You just DO them, because they’re necessary. Schedule your workouts like any other appointment you wouldn’t miss. You don’t have to do long workouts. Heck, Tony Horton has a new 22 minute workout…seriously, just move your body. It will improve your energy, your mood, your productivity, your confidence, everything.
- Give yourself a chance to be a beginner. You’re not going to all of a sudden just be amazing at meal prepping, or all of a sudden get every scheduled workout in. You’re not going to magically be able to say “No, sorry my Sunday is all booked up” or “wow, waking up early to have more time on Sunday is super easy.” Dude, come on. Be proud of yourself for making a decision to be healthier, happier, and more productive, but realize that the decision is just the beginning. Have some grace with yourself, give yourself time to figure out what works best for YOU and keep going!
The basic idea is to not spend the ENTIRE day resting, but to get into the habit of making a couple of these things non-negotiable. Don’t spend all of your precious time stressing about what needs to be done while laying on the couch. Do a couple little things each day – its called the “compound effect” or the “slight edge” – the little things you do each day that don’t seem to matter, actually matter a lot, so be proud of yourself and keep moving forward.
Note: If you’re dreading every single Monday… maybe you should look into making a change. I don’t know. I’m not here to judge, I’m just here to remind you that it’s ok to be happy as you are, it’s ok to be grateful, it’s ok to expect your best, and it’s ok to try something new.