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CA News 2024


A simple way to beat the Sunday fears

It happens every weekend: the clock strikes 3pm on Sunday afternoon and the world collectively groans, both mourning the end of a weekend and dreading the work week ahead. The so-called “Sunday Night Blues” – also known as the “Sunday Scaries” – are not only ubiquitous, they are powerful: A 2023 LinkedIn survey of 2,000 American workers found that about 75 percent of American workers suffer from the Sunday Scaries (some even report experiencing them on more days than just Sunday). Fortunately, it is possible to shake the funk.

“Start by reminding yourself how much time you have left,” Laura Vanderkam, author of I know how she does it: how successful women make the most of their time, told Mental Floss in 2015. She studied 1,001 days of hour-by-hour time logs from women making at least $100,000 a year and analyzed how they spend the 168 hours of each week. One finding: they don’t get weak on Sundays.

“If it’s 3 p.m., you have 15 hours before you have to wake up Monday morning and face the work week, and another seven hours before you go to bed,” Vanderkam said. “So why don’t we decide to take advantage of that time?”

Planning or scheduling something in advance radically increases the chances that you’ll follow through with an activity (and not lose those hours to a stupor of TV and naps). Vanderkam began organizing quiet gatherings on Sunday afternoons and found that most of her friends were available and also enjoyed the distraction from their Monday anxiety. But if you’re not feeling social, make it a manicure or a long run – whatever you enjoy and that restores you.

What if you normally do laundry and grocery shopping on Sundays? Well, you probably have even more dread for Sunday afternoon. Vanderkam suggested spreading your tasks throughout the work week instead of counting on a Sunday marathon of scrubbing and sorting. A shopping trip on Tuesday evening, when the store is empty, takes less time and frees up part of your precious weekend. And that’s something to laugh about.

It’s also good practice to avoid checking your work email on your days off: interviews conducted as part of a 2023 study by Britain’s University of Exeter and Channel 4 found that a major cause of Sunday Scaries was receiving work-related emails around the world. weekend. “Our research has shown that blurring the boundaries between home and work can worsen the experience of Sunday Night Blues,” said Ilke Inceoglu, professor of organizational behavior and HR management at the University of Exeter Business School, in a press release. “The erosion of boundaries is an issue we have all experienced since lockdown and it is something that is impacting our well-being.”

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A version of this story appeared in 2015; it has been updated for 2024.