Sunday Scaries - Turn your weekend from sad to sunny
Have you ever been there on a Sunday afternoon when that feeling of dread over returning to work the next day starts to descend and ruins the last bit of your weekend?
The Sunday Scaries have been talked about for a while, but the idea has been back in the spotlight recently with the release of two sets of survey results showing employees are increasingly seeking to banish the dreaded Sunday afternoon panic.
A survey from recruitment consultant Robert Walters found that 45% of respondents believed work-life balance was the most important factor when considering a new job, compared to just 26% who placed importance on a competitive salary. Nearly two-thirds of respondents saw flexible working arrangements as the best non-monetary perk a new role could offer and 28% favoured a four-day working week.
That's similar to findings from the 2024 Randstad Employer Brand Research survey in which 44% of respondents from New Zealand named a lack of work-life balance as the number one reason they would leave their current employer.
So, what does that mean?
It's increasingly clear that five days in the office 9-5 is no longer going to cut it with many employees, even if the salary is good. Many people in the workforce, especially those in younger generations are now prioritising their mental and physical well-being in balance with employment. That might include wanting to:
spend more time with their family
be able to do personal or household admin during the working week rather than having to do it all during evenings or weekends
spend less time commuting
have time for volunteering, personal development or career-related development
have time to disconnect and prioritise mental health
Why might you get the Sunday Scaries?
Work overload - If you’ve got a lot on at work, or it’s feeling hard at work you might be worried about how you are going to get everything done in the coming week which can lead to anxiety. Sometimes it can be a sign that you need to rethink your role or where you are working.
A specific task or project - Even if you don’t get the Sunday Scaries regularly, you might get them every so often if you have a particularly hard or unlikeable task to do in the coming week.
Feeling like you haven’t spent the weekend well - Sometimes Sunday Scaries come because you feel like you haven’t got everything done that you planned for the weekend, or you have wasted your time and now it’s back to work.
How to conquer the Sunday Scaries
So how do you put the Sunday Scaries to bed and enjoy those last hours of your weekend? Here are some tips to try.
Try and plan the week ahead before you finish work on a Friday. That way you know what you need to do and can go into the week with a clearer head.
Talk to your boss about the possibility of flexible working to help you get other things done or have extra time to rest. This can help make weekends feel less packed with tasks.
Create a calming Sunday ritual for yourself. Spend Sunday afternoon doing something that you love. Take a walk, meet up with friends or take some time for a hobby. That helps you associate Sundays with something fun rather than just thinking about work.
Commit to not answering work emails or phone calls over a weekend. If needs be put on an out-of-office message so people know you won't be replying and turn off your notifications to reduce distractions.
Book yourself a Monday treat. Make going to work on Monday more fun by picking up your favourite coffee on the way or scheduling a lunch date with a friend. This gives you something to look forward to.
If you are getting the Sunday Scaries more often or to a greater extent, then that could be a sign that you need to make further changes. Perhaps it’s time to make some more changes at home, talk to your employer about your work or even look for a new role. Don’t rush any decisions but consider your options and think about speaking to a professional to help you.
