Since June is all about living with intention, I want to start by focusing on the importance of daily habits, and how they can help you bring awareness and intention to your daily life.
If you’ve ever tried to start a new habit or routine then you know how difficult it can be to stick to it, especially if you try to do too much. This is why I love my Sunday night routine so much. For starters, it’s super easy to stick to because I only have to do it one night a week. And two, it has such a huge payoff because it sets me up to have a much better Monday morning and a more productive week overall!
So if you don’t currently have a daily routine and you’re not quite sure where to start then I highly recommend checking out my Sunday night routine below for some ideas to help get you started!
Clean My Room
I’ll be completely honest. Throughout the week, my room usually ends up going to complete shit. I drive an hour to and from work, and, at the end of a long day, the last thing I want to do is spend time cleaning.
So making tidying up part of my Sunday routine has become the perfect solution to make sure I don’t become a complete slob, but I also don’t have to spend too much time stressing about it during the week. This frees up so much time to work on more important tasks during the week which really increases my productivity!
Taking a few minutes to clear away the clutter and freshen up the space on Sunday really helps to set the tone for the rest of the week. You probably won’t feel like cleaning as your weekend comes to a close. But trust me, it’s so worth the effort to know you’re starting the week off with a tidy space!
plan + prioritize my tasks and finances
Before I get too tired, I make sure to take the time to look ahead at what’s on my agenda for the week. I make a list of everything that needs to get done (or at least what I’d like to) then put it in order of priority. Putting my tasks in order of priority makes sure I get to the most important tasks first and the less important stuff can be rolled over to next week. If anything is date specific, like a coaching session or appointment, then I make sure that it’s scheduled in my Google calendar.
I also use this time to look at my finances to see what bills are coming up over the next week. I’ve learned that the only way I can actually stay on top of my finances is by taking them one week at a time. I use Asana to schedule all of my bills so I always have a bird’s-eye view of what money I have coming in and out at any given time.
If you would like a behind-the-scenes look at how I use Asana to plan/prioritize my tasks and manage my finances, let me know in the comments below and I’ll put together a video tutorial just for you!
take a bubble bath with Epsom salt
During the week, I’m usually rushing to take a quick shower before I leave for work. It’s not exactly what I’d call relaxing. So on Sunday, I make sure to carve out some time for self-care in the form of a bubble bath with Epsom salt.
If you’ve never used Epsom salt (or even heard of it), it’s basically just a mineral compound (magnesium sulfate) that can be dissolved into warm water. It helps draw out toxins, relax muscles and soothe stiff joints. It comes in all kind of scents to make your bath smell great!
I usually pick up a bag of Dr. Teal’s Lavender Soothe and Sleep when I do my grocery shopping and sprinkle a little into my bath each Sunday night. I dim the lights, light some candles, and put on a relaxing playlist and just soak for a while. It’s the perfect moment of calm before starting a new week!
Meditation is the greatest gift you can give your mind. While I try to make meditation a part of my daily habits, it’s a non-negotiable part of my Sunday night routine. I’ve realized that when I don’t take the time to meditate on Sunday night, the week ahead is way more chaotic and unproductive than it should be.
The reason why meditation is so important, for me at least, is because I am constantly consuming more and more information throughout the week. I’m not very good at taking the time to quiet my mind and just observe what’s going on inside of me. While I’m a very intuitive person by nature, I often miss the signs and signals that are being sent to guide me because I haven’t taken the time to pause and listen.
So if you’re completely new to meditation, know that the goal isn’t to empty your brain of thoughts. That’s actually impossible. The goal is to sit and observe your thoughts and let any feelings or attachments to the thoughts just float by. If you have a hard time emotionally distancing yourself from your thoughts then I highly recommend starting with a guided visualization or body-scan meditation. I personally use the app Calm, but many people also really like Headspace. They both have tons of guided meditations to help you get started and find what works for you.
journal + gratitude practice
Journaling and gratitude practice is actually something I strive to do every morning and night. But my Sunday evening session is the most important because that’s when I set my goals and intentions for the week ahead.
I usually start by reflecting on what went really well the week before and three things I’m grateful for. I take the time to really pause and feel the joy for all of the experiences I had throughout the week. I also like to spend a few minutes thinking about what didn’t go well or what I should’ve done but didn’t quite have time to get to.
What really makes this exercise helpful is looking at why I feel like things didn’t go well or why I didn’t get the tasks done that I said I would. I know that I tend to avoid things when I’m scared of a particular outcome or I’m not exactly sure how to do it. So I use this time to uncover any fears or limiting beliefs I might have about a situation and prepare for better outcomes during the new week.
Once I’ve reflected on the previous week, I set one primary goal for the new week and two smaller goals. I always try to make my goals related to my personal growth because when I’m taking care of myself and what I need then the other areas of my life tend to run pretty smoothly.
Having one main intention for the week also helps keep me focused. If I get distracted or find myself mindlessly scrolling social media, I ask myself, “Is this supporting my intention for this week?”
If you’re new to journaling then I recommend keeping it simple. You can start by writing about what you really enjoyed from the previous week and then pick one thing that you really want to accomplish during the week ahead. To help keep you focused, you can read your goal every morning when you wake up to remind yourself of your intention.
visualize the week ahead
Visualization is one of the tools I’ve carried with me from my days as a college athlete. The reason why visualization is so effective is because our brain’s don’t actually know the difference between real experiences and what we are just imagining.
On Sunday night, I like to visualize how I would like the week to go as I’m falling asleep. I imagine myself waking up on Monday morning ready to start the day then see myself as I work through accomplishing my goals. If I’m being completely honest, most of my visualizations are just of me waking up when my alarm actually goes off and not hitting snooze seventeen and a half times. But when I practice visualization, I find it much easier to stick to my goal because I’ve already seen it play out in mind.
If you’ve never tried visualizing before, try starting by visualizing yourself completing a project or task that you really want to get done. I used to do this in college when I was struggling to write a 10 page paper. I would see myself writing the paper with ease then see the finished paper sitting on my desk. Once I had visualized the paper already written, it was always so much easier to get the work done!
There you have it! My Sunday night routine to help me prep for a more productive week! I usually try to give myself at least three hours so I don’t feel rushed to get through everything. The goal is to get yourself in a positive mindset for the new week, not to get yourself stressed or overwhelmed. Some weeks I’m more busy and I can’t get to everything, and that’s OK! You can try starting by adding just one thing to your Sunday routine then building it up from there!
what's your sunday routine look like?
Let me know in the comments below!
let's keep in touch!
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