Body + Mind is reader-supported. We may earn an affiliate commission when you buy through some of the links on our site.
Sunday is the favorite day of the week for many. It’s a time when your family gathers together for dinner and perhaps a relaxing game-day afternoon. It gives you time to indulge your passions and manage details like meal planning that you can’t complete during the workweek.
This magical time is valuable — you don’t want to feel like you wasted your free time when 8 p.m. rolls around. Here are eight tips for designing the ultimate Sunday routine that will leave you refreshed and ready for Monday morning.
What is a sleep deficit? Like the term implies, it’s the difference between the amount of rest your body needs and how much you get. Most adults require anywhere between seven and nine hours per night, depending on their unique metabolism. However, roughly a third of Americans get by on less than six hours nightly, putting their health and others at risk.
For example, studies suggest that driving while exhausted makes you as likely to cause an accident as getting behind the wheel drunk. Lack of Zzz’s can also pad on unwanted pounds, putting you at an increased risk of Type 2 diabetes and heart disease.
You can somewhat catch up on sleep deprivation by forgetting to set your alarm on Saturday night. While doing so won’t necessarily address the metabolic dysregulation that leads to weight gain, it could help address the brain fog exhaustion causes. Better yet, aim to get at least seven hours nightly by following sound sleep hygiene practices.
Sunday is your day to do you. If you’re an exerciser, you might nurture your body by reserving this day for your long training run or hitting the gym extra hard.
Many people also take Sunday as a rest day from physical activity. However, you don’t have to spend the entire day lounging on the couch. Why not cross-train your flexibility with a bit of yoga? From energetic Ashtanga to gentle yin, there’s a style of practice to suit everybody.
Sunday also provides ample time for a leisurely brunch. Why not design the ultimate menu the day before and share this meal with your family?
For example, this easy make-ahead breakfast casserole goes from your fridge or freezer to your table in no time. Pair it with some fresh fruit and muffins, and you have a spread fit for a fine restaurant right at home.
During the workweek, you invest your mental energy in things that make your boss happy. On Sunday, indulge your interests.
What better day for falling down a Wiki hole and learning everything you can about the Knights Templar or a historical era that always fascinated you? You could also light up your neurons with one of this year’s best inspirational reads to motivate yourself to reach for your goals.
There’s nothing wrong with a bit of screen time, especially if you make it a family affair. If you’re a football-loving clan, indulge in a giant bowl of popcorn and honor tailgate time in your living room.
You can also use this day for binge-watching that new series that’s all the rage. You’ll finally have something to contribute to the Monday morning water cooler chatter.
If you loved to draw as a child, what prevents you from doing so as an adult? Who cares if your work never hangs in the Louvre. Self-expression is good for the soul.
If you aren’t naturally a painter or sculptor, indulge your creativity differently. Crafty sorts might spend the day building a birdhouse with their children or painting their window boxes to match their seasonal blooms.
Volunteering can change the world for someone else. However, it can benefit your health, too. How?
Performing acts of kindness prompts your body to release neurotransmitters like dopamine and oxytocin that elevate your mood and create a sense of well-being. If you have a case of the blues, why not spend an hour volunteering to phone or text bank for a cause you care about or help out with walking dogs or socializing kitties for a local shelter? You’ll feel much better and contribute meaningfully to your community.
The most successful and productive people plan their week before it begins. Take a tip and whip out your planner on Sunday evening.
When laying out your week, include time estimates for each task. Ensure you give yourself some unscheduled downtime to meditate, play and dream — it will help you work more efficiently when you are on the clock.
End your weekend with one of the best days of the week. Design the ultimate Sunday routine with these tips.
