Sunday Self-Care Reset: Habits to Start Your Week Strong

How to Use Self-Care Sunday to Set Your Week Up for Success

Planning for a smoother, more intentional week

Why Planning is a Form of Self-Care

You might be wondering: How does planning count as self-care? Just like a quiet moment to yourself or a walk in the woods, planning is a proactive way to reduce stress and decision fatigue. Life is busy—between work, family, relationships, and finances, there’s always something competing for your attention. By creating a plan, you’re giving yourself the gift of clarity and control.

Plus, planning makes it easier for others to step in and help if needed. When there’s a schedule, you don’t have to juggle it all alone. Planning is also a natural next step after building habits like a morning ritual to start your day with intention and setting your environment up for success to eliminate distractions and encourage focus.

Step 1: Schedule Time for Self-Care and Planning

Set aside time for two things every Sunday (or your preferred day):

Self-care activities like a bath, meditation, a hike, or a restorative “face plant” on your bed.
Planning for the week ahead.

Pro tip: Block this time in your calendar, set an alarm, and communicate your plans to family or roommates. This ensures you’ll have the space and focus to prioritize yourself.

Step 2: Plan Your Non-Negotiables

Your week needs structure, especially for habits you’re building around health and wellness. Here’s how:

Schedule movement time—even a 10-minute walk after a meal or a stretch break between calls.
Slot in other essentials like meditation, journaling, or meal prep.
Write these into your calendar to avoid decision fatigue.

When decisions are already made, you can focus on executing the plan rather than debating what to do next.

Step 3: Meal Plan for Stress-Free Weeknights

Tired of the 5 p.m. kitchen scramble? You’re not alone. My partner and I used to argue over what to cook, but planning dinner in advance has been a game-changer.

Write down your dinner plan for the week and stick it somewhere visible.
Decide who will prep based on schedules—whoever finishes work first can start cooking.

For extra ease:

Prep breakfast and lunch on Sundays.
Make a large batch meal like soup or a crockpot dish to portion out.

These small steps save energy and keep you aligned with your wellness goals, whether it’s hitting protein targets or increasing fiber intake.

Step 4: Create Good Habits Through Preparation

No one has an effortlessly seamless life (despite Instagram highlights). Behind the scenes, it’s all about:

Planning: Just like at work or for a big event, you need a roadmap.
Prepping: The little steps add up, creating momentum for the week ahead.

Flying by the seat of your pants might work for a day or two, but it’s not sustainable. By investing in your routine, you’re reinforcing the habits that help you feel vibrant and in control.

Final Thoughts: Engineer the Habits That Support Your Goals

Good habits aren’t accidents; they’re created. Use Sunday to support new routines and reinforce positive changes. Small, intentional actions—like meal planning or scheduling a 10-minute walk—can help you become the person you want to be.

Your brain loves patterns, so make sure you’re building the right ones. Take charge, make small changes, and watch your habits shape a more productive and peaceful week.