8 Strategies to Outsmart the Sunday Blues

If Sundays make you sad, you are not alone. According to a survey, seventy-six percent of Americans dread the end of the weekend.

Sunday evenings can be especially bleak in the winter. It gets dark early, it’s freezing outside, and energy is at an all time low. Even people who like their jobs can get down on Sundays. “Blah” is the word a young patient of mine uses to describe his Sunday blues. It says it all.

Sunday nights have always been a little tough for me (they bring back gloomy memories of sitting on a Greyhound bus heading back to boarding school). With a little experience and a lot of research, I have learned they don’t have to be this way.

Here are 8 strategies to make your Sundays a little less bleak:

1. Bundle Up

No matter what the weather, spend at least thirty minutes outside.

2. Do Something, Anything

You may be tempted to stay in bed and wallow in the Sunday blues but engaging in an activity will be far more rewarding.

3. Shake it Up

If you have a Sunday routine, switch it up. Try a new brunch place, make a plan with a new friend or visit a new part of town.

4. Give Your Time Away

Do something for someone else.

5. Skip the All-You-Can-Eat Buffet

Don’t use Sunday as an excuse to pig out.

6. Plan Ahead

Lay out your clothes for Monday. Pack your gym bag.

7. Get Organized

Instead of avoiding anything work-related, take 20 minutes to plan your workweek. What is the first task you will tackle Monday morning?

8. Have a Work Buddy

Catching up with a friend at work gives you something to look forward to.


As the proverb goes:

 A Sunday well spent brings a week of content.

I wish you all the best,

Dr. Samantha Boardman