The Sunday Scaries

The Sunday Scaries: When the Week Feels Heavy Before It Even Begins

For many people, Sunday isn’t restful — it’s loud with mental to-do lists, unfinished tasks, and the quiet pressure of everything that should get done next week.

The Sunday scaries often show up as anxiety, irritability, restlessness, or that sinking feeling in your chest as the weekend comes to an end. And for perfectionists, this feeling can be even heavier.

Perfectionism and the Weight of Expectations

Perfectionism often looks like high standards on the outside, but underneath it usually carries fear — fear of getting it wrong, letting someone down, or not being “enough.”

When you’re a perfectionist:

• Everything feels urgent and important

• Starting can feel overwhelming because the outcome has to be just right

• Rest feels earned, not allowed

• Small tasks feel just as heavy as big ones

Instead of motivating us, perfectionism often freezes us. The pressure to do it perfectly can make it hard to do anything at all.

When Done Is Better Than Perfect

Here’s a gentle reframe:

Done is often better than perfect.

There are seasons where your capacity is limited — emotionally, mentally, physically. And in those moments, doing something is an act of care, not failure.

Sending the email.

Starting the task imperfectly.

Doing 20% instead of 100%.

These are not shortcuts — they are realistic responses to being human.

Progress doesn’t require perfection. It requires movement.

Supporting Your Nervous System (Not Just Your To-Do List)

When the Sunday scaries show up, it’s often a sign that your nervous system is overloaded, not that you’re doing something wrong.

You might try:

• Choosing one small, doable task

• Letting “good enough” be enough for today

• Noticing where you’re placing unrealistic expectations on yourself

• Offering yourself the same compassion you’d give someone you love

You don’t need to conquer the week all at once.

Sometimes, the bravest thing you can do is start — imperfectly, gently, and without punishment.

A Final Thought

You are not behind.

You are not failing.

You are responding to a full life.

And sometimes, showing up halfway is still showing up.

You got this!