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Self-Care Sunday Routine

Recharge for the week ahead with this intentional Sunday self-care ritual. Rest, reflect, and reset in just a few hours.

By TodoAid Team•February 3, 2026

#self-care#sunday#wellness#mindfulness#routine#mental-health

Sunday sets the tone for your entire week. Instead of dreading Monday, use Sunday as a day to refuel your body, mind, and spirit.

This isn't about being productive. It's about being intentional. Choose the activities that resonate with you and create your perfect Sunday ritual.

Morning: Slow Start

Wake Up Gently

Sleep in (no alarm if possible)

Stay off your phone for the first hour

Stretch in bed before getting up

Open the curtains and let natural light in

Take 5 deep breaths before your feet hit the floor

Nourishing Breakfast

Make a special breakfast (not rushed weekday food)

Try something new: pancakes, avocado toast, smoothie bowl

Eat slowly without screens

Enjoy a quality cup of coffee or tea

Sit at a table, not on the couch

Pro Tip: Sunday breakfast is about the experience, not efficiency. Take your time.

Mid-Morning: Body Care

Movement That Feels Good

Do gentle yoga or stretching (15-30 minutes)

Take a walk in nature

Go for a light swim or bike ride

Dance to your favorite music

Or simply rest if your body needs it

Choose movement that feels like self-care, not punishment.

Pamper Your Body

Take a long shower or bath

Use that nice soap/bath bomb you've been saving

Do a face mask or skincare treatment

Moisturize your entire body

Trim nails, groom eyebrows, self-care basics

Put on comfortable, clean clothes

Mistake: Staying in pajamas all day (it affects your mood)

Instead: Change into fresh comfortable clothes - you'll feel better

Afternoon: Mind & Soul

Digital Minimalism

Keep phone on Do Not Disturb

No work emails or Slack

Limit social media to one 15-minute check (or skip entirely)

Be present in the physical world

Nourish Your Mind

Read a book for pleasure (not self-improvement)

Listen to a podcast while doing something mindless

Journal about the past week and gratitude

Meditate for 10-20 minutes

Do a creative hobby (painting, music, crafts, puzzles)

Connect With Loved Ones

Call a family member or friend

Have a meaningful conversation (not just small talk)

Spend quality time with partner, kids, or pets

Write a letter or thoughtful message to someone

Warning: Self-care isn't selfish. You can't pour from an empty cup.

Late Afternoon: Light Preparation

Gentle Week Prep (Optional)

Review your calendar for the week ahead

Plan meals for the week

Do one load of laundry

Tidy your living space (20 minutes max)

Prep anything that will make Monday easier

This is about reducing friction, not deep cleaning or intense planning.

Set Your Intentions

Write down 3 things you want to accomplish this week

Choose one word to guide your week (calm, focus, courage)

Visualize yourself having a successful week

Prepare your bag/clothes for Monday

Evening: Wind Down

Comforting Dinner

Cook a simple, nourishing meal

Order takeout from your favorite place (no guilt)

Eat dinner at the table, not in front of screens

Have a glass of wine or mocktail if that's your thing

Evening Ritual

Watch a movie or show you love (comfort viewing)

Take an evening walk as the sun sets

Do a relaxing activity: puzzle, coloring, knitting

Read in bed

Go to sleep at a reasonable hour

Pro Tip: Create a "Sunday night playlist" that signals relaxation time to your brain.

The Anti-Scaries: Beating Sunday Anxiety

If you dread Mondays, try these:

Reframe: Monday is a fresh start, not a punishment

Prepare: Lay out clothes, pack lunch, plan commute

Reward: Schedule something enjoyable for Monday evening

Perspective: Your job is one part of your life, not your whole identity

Gratitude: List 3 things you're looking forward to this week

Create Your Perfect Sunday

Not every activity will resonate with you. Check the ones you'll include in YOUR Sunday routine:

Morning

Sleep in

Slow breakfast

No phone for first hour

Midday

Gentle movement

Self-care/pampering

Time outdoors

Afternoon

Reading

Creative hobby

Connect with loved ones

Evening

Meal prep

Light week planning

Early bedtime

Self-Care Menu

When you're not sure what to do, pick from this menu:

5-Minute Self-Care:

Make a cup of tea

Step outside for fresh air

Stretch your neck and shoulders

Put on a song you love

30-Minute Self-Care:

Take a bath

Read a chapter

Call a friend

Go for a walk

1-Hour Self-Care:

Watch an episode of comfort TV

Cook a nice meal

Do a yoga class

Work on a hobby

Remember

Self-care Sunday isn't about:

Being productive

Optimizing every minute

Doing what Instagram says

Expensive spa treatments

Self-care Sunday IS about:

Listening to what you need

Resting without guilt

Doing things that genuinely recharge you

Starting the week from a full cup

Your Sunday Commitment

You deserve one day a week that's truly yours. Not for obligations. Not for productivity. Just for being human.

Happy Sunday. You've earned this.

📱

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