What is a Sunday reset and how do you do it?

As the weekend comes to a close, many of us find ourselves feeling stressed or a little unprepared for the week ahead.

This is why a social media trend known as a 'Sunday reset' has caught on.

The idea is that Sunday is the perfect opportunity to relax, reset and prepare for the busy week.

So whether you want to feel more in control of your schedule or would simply like to start the week with a new attitude, read our tips for a routine that will help you reclaim your time and beat the so-called 'Sunday scaries' – that feeling of anxiety about the week that awaits.

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What is a Sunday reset?

You may have come across the term on social media platforms such as TikTok or Instagram.

In short, a Sunday reset is a routine designed to refresh, prepare and essentially ease you into the week ahead by organising your mind, as well as your environment. 

Whether you realise it or not, you might already have a reset routine. It could be as simple as relaxing with a face mask, making a meal plan or budgeting for the week.

The idea is to focus on anything that will make you feel organised and ready to start the week afresh.

Sunday reset tasks can include decluttering or cleaning, such as doing the laundry or vacuuming your home.

However, balance is key, so the routine should also include some downtime and allow you to unwind and recharge. Some people's routines also include some form of personal reflection, whether that's faith-based activities such as churchgoing or prayer, or exercises such as journalling, meditation or practising mindfulness. 

Will a Sunday reset help to beat the Sunday scaries?

If you often feel anxious about the upcoming week or dread having to wake up on Monday morning, you're not alone. An ongoing study by the University of Exeter has found many of us experience the 'Sunday scaries'.

We spoke about the phenomenon with the study's lead, Professor Ilke Inceoglu.

'Based on our research, which is still in progress, a range of factors appear to contribute to experiencing the Sunday Night Blues or Sunday scaries. In interviews we found people who experience this find work-related factors intensify the experience, such as unfinished tasks every weekend, a high workload and a busy week ahead.

'Planning activities for Sunday evening is generally helpful to beat the Sunday Night Blues/scaries. The type of activity depends on individual preferences. Whether this is in the form of a Sunday reset – a set routine of activities – having dinner with friends or family or exercising depends on what individuals enjoy.'

Ilke Inceoglu is professor of organisational behaviour and HR management at the University of Exeter Business School and director of the Exeter Centre for Leadership.

How to do a Sunday reset?

First of all, try to focus on the jobs that are most important to you. Don't overwhelm yourself by scheduling in too many tasks.

Choose two or three things to start with and add to the list as you get into the habit.

Plan your tasks in the order that works best for you – tackling the budget might not be the first job you want to do, but don’t leave it until late when you’ll be too tired to stare at a spreadsheet. 

Don't forget about balance, and include mindfulness tasks or pamper activates to help you unwind. You may want to do those last, so you can conclude your routine feeling as relaxed as possible.

Take a look at our list below for some further inspiration.

The Sunday reset checklist

• Get the washing on If you’re diligent at getting your clothes washed during the week, then weekends are for washing the bedding, towels, bath mats, banishing stains and doing any handwashing or putting aside stuff for the dry cleaners. For helpful tips and the best methods, head over to our How to wash clothes, towels and bedding guide.
• Declutter Clearing clutter can help you establish a sense of order, making it easier to concentrate on the upcoming week's tasks. Enjoying the space around you will also help reduce your mental clutter, so focus on one area at a time and organise your space. You can do so by clearing surfaces, sorting out mail, putting away anything you don’t need and putting aside things you no longer use for charity donations. Assign specific places for items you will regularly use during the week. Lacking space? Take a look at our clever storage tips.
• Meal prepping By preparing your meals in advance, you can save plenty of time and reduce stress during the week, eliminate the need to cook every day and avoid last-minute unhealthy choices. With all your meals fully or partially prepped, you can focus on the day and the tasks you need to check of your list, without worrying about food. This can make your week feel more organised and manageable. If you're after new food storage options, head over to out food and drink storage advice guides. Or look at our quick, easy recipes for busy people.
• Deep clean Many people consider cleaning a relaxing activity. But even if that's not you, a deep clean will refresh your space and can help foster a sense of calm. So tackle the high-traffic areas such as the kitchen and bathroom by scrubbing counters and disinfecting and wiping down the surfaces. Get the vacuum out and remove dust, dirt and allergens. Sweep and mop floors, dust shelves and clean windows and mirrors. If the idea of tackling a big list leaves you feeling overwhelmed, pick only a few tasks and leave some for the following week. For more tips and tricks on how to get started, read our Simple ways to help with 5 household chores you hate guide or take a look at our Spring cleaning tips: 7 ways to whizz through the big clean.
• Tackle the life admin Getting ahead on (what many people find) unpleasant tasks, such as bills, emails and sorting out appointments means you can focus on more important things during the week. To prepare, do some budgeting by working out your spending for the week or even the month ahead. You can do so by calculating your essential spending and separate your cash into different pots. You can find more info on successful budgeting or family finances in our advice guides. Don't put off dealing with any post you ignored earlier in the week, sort the recycling and do a digital cleanse (sort emails, delete rubbish photos, unsubscribe from mailing lists you don’t need).
• Check your calendar -Review your timetable for the week and check for any imminent deadlines or important meetings. Consider what events you or your family need to prep for and avoid double booking yourself. Confirm plans to meet friends, kids' appointments and activities. Prioritise and check off any other personal tasks you've been avoiding.  
• Get the iron out It's not the most pleasant task, but Sunday is the perfect day to do some ironing. Put on some music and start by ironing clothes while they're still damp. Separate by fabric type and take long, straight strokes when ironing along the fabric. Head to our advice on How to iron and How to iron without an iron for more tips and tricks.
• Prep your Monday outfit Some people prep their outfits for the week, but if that’s too much, at least get Monday sorted – it’ll save you time in the morning and get your week off to a good start. It will also mean you have more time in the morning to drink a coffee, enjoy a slow breakfast or even spend an additional five minutes in bed.
• Self-care Once you've taken care of all the pressing tasks, it's time to unplug. Disconnect from social media and give yourself a break by focusing on activities such as listening to music, reading or skincare. In fact, pampering your body is another great way of releasing tension, whether that's by taking a bubble bath, applying a facemask or even treating yourself to a massage. Light exercise can boost your mood and raise your energy levels, so opt for a short walk, yoga, Pilates or just some stretching. Other forms of self-care can include meditation, journalling, watching your favourite TV programme or simply going to bed early (in clean sheets!) with a good book. 

Looking for the best appliances to help with your Sunday reset? Head to our washing machine reviews, vacuum cleaner reviews or steam irons reviews to find the right model for you. 

What is an example of a Sunday reset?

'I do yoga, then vacuum every Sunday'

Hannah Fox, principal researcher and writer:

'I like to do a yoga class every Sunday morning. This is partly because I usually play hockey on a Saturday so it helps to stretch out any aching muscles. But I also find it really helpful for keeping me calm and zen. My yoga teacher encourages the class to set our intentions for the week ahead, which I find makes me feel more positive and reduces the chances of the "Sunday scaries"! I also like to vacuum on Sundays as I find it quite a mindful activity and it helps to provide a nice clean home for the week ahead.'

'I have a mini pamper'

Sabrina Sahota, senior researcher and writer:

'I like to use my Sundays to have a mini pamper. I'll use a conditioning hair mask, which I often find my hair needs after a week of heat styling. While the hair mask is on, I'll use a sheet mask to hydrate my skin. If I have any time after that, I'll give my nails a file and polish with a neutral colour. These are relatively inexpensive things to do but I find they help me feel relaxed for the week ahead.'