Sunday Night Blues in the American Professional Experience: Preparing for the Work Week’s Marathon

Last week, published statistics around the ‘Sunday Blues’ workers feel as Monday morning’s return to work looms over their weekend. Timothy McGuirk shares a three-part blog about ways to overcome the challenges associated with this stress. Look out for part two and three on Monday 15 and 22 June, respectively.


Last week’s statistics might discourage you. A poll claims that 76% of US respondents reported having “really bad” Sunday night blues. An increase from two years ago, that number towers over a mere 45% reporting in the rest of the world. Is blue the new pink in American homes Sunday night? Why do we dread the inevitable return to work on Monday morning?

In my house, typical Sundays involve things like this: Wake up, share brunch with family and friends, head to church, relax, participate in an outdoor activity, go for a jog, eat dinner, watch a game on TV, etc. Exercise proves challenging during the week for me so I make a point to do extra physical activities. You too may have a Sunday routine. Do you follow the Sunday night television dramas or enjoy a family meal? We like our Sundays because they refresh us.

If you find yourself fearful of Mondays, consider a few personal amendments to quell your anxiety. Starting your week with confidence and poised to exceed your business goals makes a difference in the life of your organization. Preparing for the week helps your weekend to freely take shape.

Benjamin Franklin famously said, “Failing to preparing is preparing to fail.” How do you get ready for Mondays? Consider three things you can do to feel great in the office on Monday.

First, get to bed a reasonable hour. We all binge watch on Netflix, find ourselves caught in the middle of a great read or spending time with friends out on the town but that never minimizes the human body’s needs. Going out on Friday and Saturday makes sense because you can sleep as long as you like the following day. On Sunday nights, reserve time to quiet and relax yourself before the work rush of Monday Morning.

Second, eat and drink in moderation, especially with alcohol. Most people understand that no employer condones showing up to work with a hangover or drunk; but do you consider how your habits contribute to your strength? When you eat, do you choose a greasy, fat ridden option that leaves you sluggish later? Where can you find healthy options that bring sustained energy? Do you go to the bar and wear yourself out adding stress to your life? Fun plays a huge part of our lives but it should never compromise our ability to work well.

Third, leave for the weekend with a plan. Take 15 minutes to clear your desk, ask yourself what needs to get done and plan for Monday morning’s return. Much of our Sunday anxiety comes from feeling overwhelmed. Simplify your routine and plan for the looming executive meeting, product launch or extraordinary deterrent.


Timothy McGuirk serves as the Director of Marketing Communication at Marchon Partners. He studied public relations at Boston University’s College of Communication. Follow him on Twitter @mcguirkt and Intragram @timothymcguirk.

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