Have you ever spent all week looking forward to the weekend, only to find yourself more drained and disorganized by Monday morning than you were when you clocked out on Friday? If so, you’re far from alone—and you could probably benefit from a Sunday reset routine. 

Pushing the reset button on life each week doesn’t just give you time and space to prioritize what you value most; it can also inform your mindset and attitude for the following six days. Here’s why creating a Sunday reset routine may just be your next favorite self-care secret.  

What Is a Sunday Reset Routine?

While everyone’s definition of a “Sunday reset routine” may differ slightly, it generally involves carving out time for yourself to unwind and recover from the week you just had while getting prepared and organized for the week ahead. 

“Sunday reset routines are intentional goals you set and keep each Sunday in order to create the best possible starting point for the week ahead,” says licensed neuropsychotherapist Britt Frank, author of The Science of Stuck and Align Your Mind. 

As licensed psychotherapist Tessa Gordon sees it, a Sunday reset routine typically consists of activities that help you feel grounded, organized, and ready for the week ahead. “For some, that might mean tidying the house, meal prepping, or planning schedules,” she says. “For others, it’s more about self-care practices that bring a sense of calm before the week begins.”

Do Sunday Reset Routines Have to Be On Sundays?

Sundays are a great time to reset since Fridays and Saturdays are typically filled with social events, errands, or other obligations, but the day of the week isn’t necessarily important, says licensed psychotherapist and sports psychology consultant Jenn Mann, PsyD. “Sunday tends to be ideal, but it really doesn’t matter what day of the week it is as long as you are consistent and know that you have that downtime to rejuvenate,” she says. 

Gordon agrees that there’s nothing “magical” about Sunday itself, especially if you’re busy that day with work, travel, or other commitments. “The important part isn’t when you do it, but that you carve out intentional space to reset in a way that works for you,” she says. “It’s about creating a rhythm that helps you feel settled and refreshed, however and whenever that works for you.”

Just like the “when” part of your Sunday reset routine isn’t crucial, neither is what you call it. For example, Frank says that while she loves the practice, she doesn’t like to call it a “Sunday reset.” Rather, she prefers to call them “Sunday prep routines.” Why? “‘Reset’ has an edge to shame about it that implies you messed up,” she says. “Even if that is true, ‘Sunday prep routines’ keep you focused on the here and now and not spinning in what went wrong last week.” 

No matter what you call it or when you do it, having a day dedicated to goal-setting, rest, chores, or whatever you need will help you prepare for the days ahead. “This is the time to put gasoline into the emotional tank so that you can run all week long,” Mann says.

Benefits of a Sunday Reset Routine

While the advantages of a Sunday reset routine can look a little different for everyone depending on their unique goals and priorities, Gordon says some of the most common benefits she associates with the practice are:

“Brains like patterns and routines,” Frank says. “Having a weekly routine allows your nervous system to enter a state of regulation.” By establishing a regular Sunday reset routine, you can effectively help minimize the amount of unexpected stressors you’ll have to address throughout the week and better prepare for the days ahead.

What to Include In a Sunday Reset Routine

Before you get swept up in needing to add each of the following activities to your to-do list, remember that a Sunday reset routine is meant to fit your life. There’s no need to add more things to your plate if they don’t serve your goals. Rather than looking at these items as absolute musts, consider them inspirational ideas for building your own weekly reset. 

1. Digitally Disconnect

Spending so much of our lives tied to screens can lead to increased feelings of overwhelm and difficulty truly relaxing, according to Gordon. To help quiet your mind and reduce mental fatigue, she recommends unplugging from digital devices as part of  your Sunday reset routine. “Put the phone down for a while and let your brain breathe without constant notifications,” she suggests.

Not sure what to do with yourself sans-device? The answer is simple: Pretty much anything other than refreshing your feed, sending texts, or composing emails. “Read, nap, or just be still without the screen time,” Frank says. “Rest is productive, and laying on the couch scrolling doesn’t count.”

2. Tidy up and Declutter Your Space

Frank considers a clear environment to be one of the best mental health hacks around. “Regardless of what you’re facing ahead of the week, I would almost always suggest prioritizing decluttering,” she says. “Every task ahead of you will be easier with a little bit less clutter. Even if you only have the bandwidth to pick one thing up off the floor or move one dish to the sink, that can give your brain a little dopamine boost to keep going.” 

Gordon agrees, reiterating that a weekly clean-up doesn’t have to entail an all-day organization fest. Simply putting things back where they belong will go a long way in helping you feel more put together. 

3. Shop for the Essentials

Whether you love a Trader Joe’s run (looking at you, Peloton instructor Callie Gullickson!) or you prefer to source your groceries online, having food ready and available can help you save time and energy as the week goes on. 

“You don’t have to stress about what’s for dinner or whether you’ll have time to run to the store after work,” Gordon says. “For me, Sunday grocery shopping often means the farmers’ market, which has become a ritual I love. I’ll stroll through, pick up fresh bread, veggies, and other goods, and usually end with a bouquet of flowers to bring home and spread around the house. It feels like such a grounding way to start my reset day.”

4. Plan an Active Rest Day

You already know you should be scheduling in active rest days to get the most out of your workouts, but are you actually following through? It can be tempting to keep coming back for high-intensity workouts every day if you really enjoy the burn, but active rest is essential for injury prevention, improved performance, mental well-being, and more.  

“This type of day is ideal for some variation of an active rest day,” Mann says, listing yoga, walking, and stretching as a few examples. “These kinds of classes are perfect for when you want to have your blood moving, but not exhaust yourself.” (There are guided classes for all these on the Peloton App, by the way.)

5. Take an ‘Everything Shower’ 

There’s arguably no better way to feel fresh and ready for a new week than the “everything shower,” the viral trend involving a detailed pampering session, which could include anything from an exfoliating scrub to a deep-conditioning hair mask and beyond. 

“It’s not just about the shower itself, but also about having the time afterwards to relax without worrying about squeezing into leggings or jeans after moisturizing, or stressing about how to fit my curly hair routine around client sessions and provider calls,” Gordon says. “Doing it on my reset day is essential to my peace of mind and helps me feel on top of my life.”

6. Reset Your Sleep

A consistent sleep schedule doesn’t just help reduce stress—it can set the tone for your whole week. Sleep experts agree that establishing a regular wake time and bedtime helps regulate your circadian rhythm, aka your internal clock. And because light and darkness have the biggest influences on your circadian rhythm, going for a morning walk could be a great way to kick off your Sunday reset, followed later that night by a soothing bedtime routine.

“Getting sunlight first thing in the morning and getting to bed at a good time is an important way to reset and start your week as well,” Mann says. “Making a bedtime plan if you’re someone who struggles to get enough sleep is a really important part of that Sunday reset.”

7. Journal (and Be Honest)

Recording your workout goals and progress in a fitness journal is one of the best ways to stay on track with your workouts, but doing the same for other areas of your life can be an ideal Sunday reset activity.

“Writing down your thoughts can help process emotions and set intentions for the week ahead,” Gordon says. “Jotting down reflections from the week and glancing at what’s coming up (so nothing sneaks up on you) can leave you feeling more prepared.”

Frank says the key is to be relentlessly honest about what you’re facing. “Toxic positivity isn’t helpful,” she says. “If you have a challenging week ahead, name it. Five minutes of journaling or listing priorities is sometimes all you have, but sometimes that’s all it takes.” Any time you can spend writing honestly about what’s ahead can “help alleviate at least some of the scaries and put you back in the choice seat of your life,” she adds. 

8. Set an Intention for the Week Ahead

As Peloton instructor Kirsten Ferguson puts it, “an intention is a commitment to yourself that is aligned with action.” While you can think of a goal as a concrete outcome you’re striving to achieve, an intention is really how you want to show up in the present moment (which can actually help you achieve your goals). For example, if your intention for the week is to live in a way that cares for your body’s needs, that mindset may help you achieve a set goal of drinking enough water through the week. 

To set your intention, reflect on your priorities and values and write the results down so you can come back to your intention throughout the week. (You might also be inspired by one of Peloton’s intention setting walks as well.)

How to Build a Sunday Reset Routine

If the thought of creating a whole new routine sounds overwhelming, consider it an opportunity to focus on the activities you already know serve you best. 

“Instead of thinking about what you should be doing, I invite you to pause and reflect on what’s already worked for you in the past,” Gordon says. “Think about when you’ve felt most grounded, calm, or ready to take on what’s ahead.”

To determine which activities make the most sense for your Sunday reset routine, Gordon suggests reflecting on these questions:

Still scrambling to piece together a Sunday reset routine that’s unique to you? Here are a few more tips for creating your perfect Sunday reset. 

Start with Just Three Things

Even if you have lofty goals and the ambition to take on as much as possible, there’s no need to start your Sunday reset routine as a comprehensive, all-day endeavor. “You don’t need to try all of the activities at once,” Gordon says. “Sometimes, it’s more powerful to start small.”

Mann suggests starting by selecting just three activities that you know will help you feel more productive in the coming week. “Ask yourself what helps you move into the week in a more focused way, what helps you take good care of yourself, and what goals you can set for the week,” she says. Maybe for you, that’s meal prepping, meditating, and clearing space on your desk, for example. 

And remember: You’re not permanently tied to those three things. “As you try things out, notice what feels supportive and grounding and what feels like pressure and overwhelming,” Gordon says. (More on that later.)

Create a Plan, but Be Flexible

Even the best laid plans have to be adjusted sometimes—including your Sunday reset routine. 

“Having a plan is helpful as it gives structure, [but] it’s important not to be afraid to adjust it based on your energy levels and schedule changes,” Gordon says. “Life happens, and your reset routine should support you and not add more stress and pressure.”

After all, your Sunday reset isn’t about perfection. Rather, Gordon says, “it’s about creating small rituals that honor where you are, help you feel capable and cared for, and give you a gentle foundation for the week ahead.”

Balance Activities Between Categories

Even if your goals for the week are super specific, it’s helpful to think of your Sunday reset routine as a time to tend to a variety of needs. 

“Think of your reset as touching different parts of your life: mind, body, home, and food,” Gordon says. “Or, if you prefer, categories like organizing, self-care, movement, nature, and reflection. Try to pick one or two activities across different areas—for example, tidying your space (home), a walk outside (body/nature), and journaling (mind/reflection). Doing so creates a more balanced, holistic reset.”

Steer Clear of All-or-Nothing Thinking

Even if your Sunday reset routine doesn’t go as planned, try not to get discouraged—any effort is worth it. “No matter what happens, something is better than nothing,” Frank says. If you don’t have time or energy for your full Sunday reset routine, try doing what Frank calls a “micro-yes.” “A micro-yes is taking a step so small you feel ridiculous doing it,” she explains. For example, “a micro-yes for decluttering might literally be moving a dish from the counter into the sink and that’s it.”

It might not feel like much, but micro-yesses “compound over time and allow you to gain momentum,” she adds. “Actively building momentum is always preferable to waiting for motivation.”

Ensure It’s a Routine You Genuinely Want

Social media has a way of making us feel like everyone else knows exactly what they’re doing and what they’re working toward. Not only is that not true, but it can trick us into creating routines and habits that don’t actually serve us. 

“While not every task or activity has to make you jump for joy (you don’t have to be thrilled to do laundry), your reset routine should feel like something you are doing for yourself, not like a chore,” Gordon says. “Focus on how you will feel afterwards, such as calm, clarity, or ease, so it doesn’t slip into being just another chore.”

Don’t be afraid to adjust your Sunday reset routine as the weeks progress, either. “Allow yourself room for trial and error,” Mann says. “Some things you read about or friends suggest may seem ideal, but then when you actually implement them, they don’t fit your lifestyle. Allow your reset to be molded and changed as you learn what works best for you.” 

The Takeaway 

A Sunday (or any day, really) reset routine can go a long way in helping you feel prepared, organized, and refreshed for the days ahead, but it’s not about perfection. Instead, try to think of a Sunday reset as a time to decompress from the week you just had and to make space to get intentional about what you want to achieve next. Whether your reset involves cleaning your space, meal prepping, journaling, or taking some much-deserved rest, creating a routine that’s authentic and sustainable for you can help transform end-of-week stress and “scaries” into an opportunity for a more grounded, energized, and balanced week ahead.