🗣 Sunday Scaries & Espresso Martinis: #001

👋🏽 Hey, are you surprised to see me on a Sunday?!

This is a special (short + sweet) edition of Yo. You’re on Mute. Outside of the daily grind, we are all caught within the whirlwind of creating our own narratives. We want to thrive, show up, and feel good AF doing so. Today, we are taking a break to acknowledge that.

Disclaimer: I love a good Sunday checklist to hit that start of the week with as minimal turbulence as possible. Before we get into any of that, what about deciding how we want to feel for the week before diving into the tasks? From there, we can move with some intention without a hard rule of implied urgency.

Ultimately, the goal is to create a loud f*ck off to the ‘Sunday Scaries’ and remove some tension away from the day. I’m relaxing my shoulders already. So, let’s get into it.

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let’s remix the Sunday routine.

Do you all remember Mister Rogers’ Neighborhood? Stay with me here, OK.

Before Mister Rogers got around to serving us with a message through gentle storytelling, he had a routine. He walked in the door and made himself comfortable. He greeted the viewers while he put on his favorite cardigan and sneakers (reminds me of my life currently LOL).

Daily routines are important and help center us into our intention of how we actually want to feel. As an adult, I now understand many of the tactics our parents/grandparents used to stay sane in a busy world. Case in point: going to sit in a dark room with the door closed. Parents should be able to relate. #IYKYK

🙏🏽 Next, we are going to reframe our routines with some options that could help mitigate the Sunday Scaries. Take as many as you need.

7 ways to navigate your Sunday.

📚 Take 30 minutes to read: I love to read and include a small block during the week to read non-fiction (read: forever learner). For the weekends, add some fiction to the mix. If you’re not a physical book reader, try platforms like Audible.

🎶 + 🧽 Declutter + use music for mindfulness: Doesn’t a clean space feel good? Less clutter helps you visualize less chaos. When I was young, we cleaned and listened to music. Because y’all are my peeps, check out one of my fave 90s R&B playlist on Apple Music.

🥗 Eat a good meal and/or meal prep: Treat yourself to a good meal and take your time with it - you deserve. If your intention is to eat healthier, meal prep is where it’s at. This is a commitment though. Don’t end up like me, throwing out veggies and bags of salad you don’t do anything with. 😫

🏃🏽‍♀️ Get active: Take out 30 minutes to take a walk outside, run, yoga, or get in some strength training. Your body and mind will thank you.

🧠 Brain dump: This is super helpful when you need to quiet the loud thoughts. Put them on paper! Journaling can be cathartic overall IMO. Add some gratitude into that journaling.

😌 Create a wine down system: This can include wine or not, but limit your screen time (at least a couple of hours before bed). Our phones are now set up to help us with this (i.e. reminders, analytics on screen time, etc). Overstimulation isn’t how we relax.

🤎 Practice gratitude daily: This is a game changer and can minimize anxiety. As you wake up and go to sleep, take a mental note of 3 things you are grateful for. Bonus points if you write it down.

ok, so you need to open the laptop.

In all honesty, some of your Sunday may consist of organizing + prepping for Monday. Honestly, I can’t hate on that. Big salute to you for having a system (read: less turbulence).  

As you log onto that computer, take the following with you…

⏩ A Reflection: What are some moments when you have felt most confident in your work? Marinate on those.

⏩ An Affirmation: “I will not shrink myself to fit into places I’ve outgrown.”

⏩ A Productivity Hack: Get more done by NOT multitasking. Switching your headspace constantly is a brain drain. Create time blocks for focus. Get in a zone. Get sh*t done.

⏩ A Life Hack: Create some momentum by writing down wins (big and small). Regularly review. Rinse and repeat.

Did you enjoy this Sunday pause?

I hope so. Leveling up your day by enhancing a Sunday self-care routine, a Sunday Funday with friends, or even an hour to prep for that smooth start of the week - is essential. You can take what you need from this day. It’s your time and how you spend it is important.

👋🏽 See you back during biz hours.