It’s Friday, and you’re practically sprinting toward the weekend, craving that much-needed break. But before you know it, Sunday arrives, and instead of savoring those last hours of freedom, the dread sets in. The thought of Monday’s to-do list starts creeping in, casting a shadow over your day. Sound familiar? Welcome to the “Sunday Scaries.”

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What Are the Sunday Scaries?

The Sunday Scaries are that creeping sense of dread that sneaks in as the weekend winds down. It’s the anxiety of facing a week full of looming deadlines, an inbox that’s about to overflow, and the pressure to perform. And if you’re a female founder, these anxieties can hit especially hard. The weight of running a business, proving yourself in a competitive space, and juggling endless responsibilities adds extra layers to that end-of-weekend dread.

A LinkedIn study found that 66% of Americans experience Sunday night anxiety, and it’s no wonder — female entrepreneurs often feel this pressure even more acutely. The fear of falling short, not being enough, or imposter syndrome whispering that you don’t belong here — it’s all part of the Sunday Scaries for founders like you.

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You Might Have It and Not Even Know

Here’s the tricky part: Sunday Scaries aren’t always loud. Sometimes, it’s a subtle feeling of unease you can’t quite shake. Maybe you’re irritable, restless, or just feeling down without knowing why. As a female founder, your anxiety isn’t just about Monday; it’s about the constant demands of your business. The responsibilities you carry don’t take the weekend off.

Psychologist Susan Albers, PsyD, highlights common signs of Sunday Scaries, such as a racing heartbeat, trouble sleeping, or an upset stomach. Sound familiar? You’re not alone. While it’s not a clinical diagnosis, Sunday Scaries are a completely normal reaction to the stress and responsibilities you juggle as a founder.

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Common Causes of Sunday Anxieties

Several factors can trigger Sunday anxieties, including:

• Anticipating a packed schedule with numerous deadlines and meetings
• Imposter syndrome creeping in, making you doubt your ability to manage your business
• Feeling unprepared for the week ahead
• Worrying about unresolved issues from last week
• The pressure to constantly deliver results and meet expectations — whether self-imposed or from external sources

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12 Ways to Deal with Sunday Anxiety

1. Get Real with Yourself

Let’s be honest — what’s really going on behind that Sunday dread? Is it the workload, or is there something deeper, like the pressure to be perfect or the fear of failing? Every founder has moments of doubt. Acknowledge it. Once you identify what’s triggering your anxiety, you’re in control and can steer your mindset in a more positive direction.

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2. Own Your Monday Before It Owns You

Why let Monday sneak up on you when you can tackle it head-on? Start planning for Monday as early as Tuesday. Yes, that’s right — by the time Friday arrives, have a clear, manageable to-do list for Monday. Imagine waking up on Sunday knowing you’ve got Monday covered — no last-minute panic, no stress. You’re the boss, so act like it and set yourself up for a calm, productive start to the week.

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3. Set Firm Boundaries with Work

Just because you can work on weekends doesn’t mean you should. Set firm boundaries — no emails, no Slack, no work-related thoughts after Friday evening. Reclaim your weekend as time for you. The work will be there on Monday, and you’ll be more productive after a real break.

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4. Create a Sunday Ritual

Flip the script on Sundays. Create a ritual that’s all about you — whether it’s soaking in a bath, taking a stroll in nature, or diving into a hobby. Make Sunday your sanctuary. This time is essential for reflecting on your wins and grounding yourself before the week begins. Think of it as a weekly reset, designed to recharge your mind and body.

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5. Prioritize Self-Care

Dedicate Sunday to self-care. Whether it’s a yoga session, meditation, or indulging in a skincare routine, make sure you’re nourishing yourself. But remember, self-care isn’t just about pampering — it’s about achieving a sustainable work-life balance that supports your well-being.

Remember, truly prioritizing work-life balance means reframing how you think about success. According to the Anatomy of Work Index, 40% of workers believe burnout is an inevitable part of success. While this belief is widespread, it’s essential to challenge it. The inability to set and stick to boundaries erodes your well-being, impacting both your personal life and your business. To start, communicate your needs clearly with your team or even yourself. Implement strategies to achieve a healthier balance, such as:

• Reducing after-hours work activities: Limit the amount of work you do outside of your designated work hours.
• Reschedule non-urgent tasks: If a meeting or task isn’t critical, move it to a less hectic time.

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6. Reflect on the Week’s Wins

Instead of focusing on Monday’s challenges, celebrate your wins from last week, no matter how big or small. Acknowledge the progress you’ve made — journal about it if that helps. This practice shifts your mindset from anxiety to achievement and sets a positive tone for the week ahead.

Note that, reflection isn’t just about looking back — it’s about learning and planning for the future. As you revisit your entries, ask yourself: What went wrong? Were my initial observations correct, or is there more to uncover? Try to view these situations as a neutral observer. Then, identify how you can apply these lessons moving forward. Whether it’s learning from mistakes or adjusting your expectations, reflection helps you improve continuously.

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7. Get Organized

Spend some time decluttering your environment, whether it’s your workspace or your home. A tidy space can do wonders for your mental clarity. A study published in the Journal of Environmental Psychology found that clutter can lower feelings of well-being, happiness, and security. Disorganization, whether physical or mental, negatively impacts your self-perception and the life you lead. Tidy spaces, on the other hand, are linked to better physical health and mental clarity.

So, start small — tackle one drawer, one corner of your desk. Use productivity tools like Trello or Notion to declutter your mind, too, and get your to-dos in order.

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8. Exercise

Get your body moving. Even a light walk or stretch can help relieve anxiety and boost your mood. Exercise produces endorphins, the brain’s feel-good chemicals, which help reduce stress. Make exercise a regular part of your Sunday routine, not for the intensity but for the consistency. You’ll feel the benefits mentally and physically.

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9. Set a Sleep Routine

Set a consistent bedtime on Sunday to signal to your body that it’s time to wind down. Make your bedroom a sleep sanctuary — keep it free of work distractions, maintain a comfortable temperature, and maybe even add some calming essential oils. A good night’s sleep will help reset your mind and give you the energy to tackle Monday head-on.

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10. Practice Gratitude

When Sunday anxiety creeps in, shift your perspective by practicing gratitude. Focus on the positives in your life — what went well last week? What are you thankful for? Gratitude rewires your brain to focus on appreciation instead of worry, putting Sunday anxiety in check and bringing in a sense of calm.

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11. Talk About It

Sometimes, sharing your worries with a friend, partner, or mentor can lighten the load. Don’t keep your anxieties bottled up. Talking about what’s on your mind can help you feel supported and remind you that you don’t have to carry everything on your own. Often, just verbalizing your stress makes it more manageable.

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12. Visualize Success

Instead of dreading the week ahead, take a moment to visualize a successful, productive week. Imagine yourself overcoming obstacles with confidence and ease. As a founder, this visualization practice helps replace anxiety with optimism, programming your brain to approach the week with a positive, solution-oriented mindset.

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Why It Matters for Female Founders

As a female founder, stress is no stranger to you. But Sunday anxiety can rob you of the rest you need to be your best self. Taking control of your Sundays isn’t just about combating anxiety — it’s about reclaiming your time and setting yourself up for success. You deserve to enjoy your downtime as much as you deserve to succeed in your business.

So, the next time Sunday evening rolls around, don’t let those Scaries get the best of you. Try out some of these strategies and take back your Sunday like the boss you are. You’ve got this!

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