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Your Go-To Sunday Routine for a Productive Week

Have you ever heard the saying ‘A Sunday well spent brings a week of content’? Not only is it catchy but it’s also 100% true. How many times have you started out the work week with a messy house, an empty fridge and exhausted from lack of sleep? And unfortunately, once the week gets busy, it can be hard to dig yourself out of the hole.

That’s why I insist on carving out some time on Sunday to set my week up for success. And this goes beyond just the household stuff. This also includes checking in with myself, goal setting, and moving my body! After all, Sunday accounts for 50% of the weekend and is meant to be enjoyed! Nobody ever said a Sunday well spent had to be boring.

Here is the go-to Sunday routine that I use to set myself up for a productive week:

Grocery Shopping & Meal Prep

If you need me on Sunday, you can find me at Trader Joe’s. Also, does anyone else still hand write their grocery list? There will be no forgotten ingredients on my watch!

As soon as your alarm goes off on Monday morning your brain will be off and running for the week. To the extent you can plan your meals over the weekend, this is one less decision you have to make during the week (decision fatigue is a real thing!). Also, by going shopping for your food on Sunday, this is one less errand to run between meetings or after soccer practice pick-up. Lately, ensuring your kitchen is stocked with fresh, healthy foods reduces the chances of ordering out. You’ll save time, save money and potentially save your waistline. Sounds like a win, win, win to me!

Go to Bed Early

Is there anything worse than waking up on Monday morning already feeling tired and behind on sleep? The chances of catching up on sleep is anything but likely once the demands of the week ahead start taking over your calendar. That’s why it’s so important to make your Sunday night sleep a restful one. While nobody wants the weekend to end, making sure you are in bed at a reasonable hour on Sunday night means you will wake up on Monday and take the week by the horns! Or at least you won’t be tired. I call that a win.

Move your body!

While your schedule might be crammed Monday to Friday, limiting the amount of time you have to exercise, the weekend hopefully offers you more time to get up and move. Personally, I love going on long walks around my neighborhood with my husband on Sunday mornings. Slow Sunday mornings give us a chance to get outside, spend time together, and get in a low impact workout that we otherwise might not have time for during the week. The weekend is also a great time for a group workout class or to workout with a friend. Take advantage of having more free time on your days off and mix up your workout routine!

Get Organized

Personally, I try not to look at my work calendar over the weekend. After working hard all week, our brains deserve a break. However, I do like to spend a few minutes on Sunday doing a high-level review of the week ahead. Are there any appointments on the calendar? What nights am I planning to cook? Do I need to go into the office or am I working from home? Is their anything on the family calendar I need to plan around? Figure out the demands of the week ahead so you can plan your time accordingly.

Sunday is a great opportunity to set goals/intentions for the week. Maybe you haven’t been getting your 64oz of water recently and plan to prioritize hydration this week. Maybe you have a 10k coming up and have been slacking off on running. Plan a few days that you will go for a run over your lunchbreak.

When we know what we need to accomplish ahead of time, and spend the effort to get organized, were a whole lot more likely to execute on the things we need to do.

Make time for you!

When Monday morning rolls around, life gets busy! Suddenly your day is clogged with meetings and carpool. The likelihood of carving out an hour to take a bath or watch your favorite show has dwindled. That’s why I encourage you to take advantage of the slower pace the weekend hopefully offers you.  Find time to do the things that bring you happiness. It’s not selfish. You are important. Your mental health is important. Make time for you.

Parting Words

I hope you feel inspired to make the most of your Sunday. And don’t forget your new slogan: A Sunday well spent brings a week of content. Subscribe to the newsletter below to stay up to date on the latest JUICED content!




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