5 Tips to Avoid the Sunday Scaries (For Teachers)
The Sunday Scaries get the best of us. They keep you up at night thinking about why you didn’t staple those packets, laminate that book, or copy the worksheets for the next week. The Sunday Scaries make me absolutely not want to get up on Monday morning...mostly because I laid awake half the night worrying about unsolvable problems. I finally found a few tricks that help me focus on myself, calm down, and get some sleep on Sunday nights.
Don’t leave on Friday until you have at least ONE thing ready for the next week.
Clean your desk, organize your table groups, pick up papers or disorganization that didn’t get picked up during the week, file your papers, copy your work for the next week or set out the task boxes you will need next week. I often try to do many of these things on my plan period so I don’t have to stay late (or no more than 15 minutes later). Whether it’s one thing or all the things, take some time on Friday so you don’t have to come in extra early on Monday Morning.
On Sunday, prep some meals for the week (breakfast or lunch)
I love to cook. However, I hate worrying about my lunch or breakfast in the morning. If I don’t have breakfast prepared already, I stop at a local donut shop every morning to get a breakfast sandwich. Let’s be real, the $6 I spend there 3-4 days a week would be much better spent on a nice steak dinner and some wine at the end of the week. I learned that I had to take a few hours on Sunday to prep my breakfasts and lunch. Taking 2 hours on Sunday allowed me an extra 15 minutes to sleep or snuggle with my dog each day.
Sunday night, lay out your clothes for the first few days of the week.
This one is hard for me. I NEVER know what I might want to wear. I am incredibly blessed to work in a building where administration doesn’t stress over everyone being dressed up everyday, especially in the program that I work in right now. Thankfully, I often get to wear jeans and a t-shirt or yoga pants and a hoodie. I still try to make sure all my yoga pants are washed on Sunday’s and that I have a few options for tops (hoodies or t-shirts). If you have to dress more professionally or like to, set out a few outfit options. When you wake up, you have several things ready so you can choose from those instead of a whole closet or run around looking for the shirt you can’t find.
If you take a tumbler of water or tea, prepare it Sunday night.
When I started doing this, it was life changing! Most of us have our water bottle or tumbler that we carry all day, every day. Mine preference is my turquoise glitter on the bottom with leopard print on the top custom cup. I have designated it water only and make sure I fill it up each night with lemons, mint, and strawberries, and water. Then I stick it in the fridge and add ice in the morning before I walk out the door.
Spend some time on Sunday practicing self-care and not thinking about the next week. Focus on yourself, your family, etc.
This is much easier said than done but it is absolutely NECESSARY. Taking time to recharge on Sunday is crucial. Do something that is NOT related to teaching, lesson planning, prepping materials, etc.
If you’re doing all the things—prepping, organizing, and still lying awake on Sunday night wondering how long you can keep this up—you’re not alone. The Sunday Scaries hit hardest when you're constantly pouring from an empty cup.
If you've ever thought, There has to be more than this, you're right. From Educator To Advocate was created for teachers just like you—those who care deeply, work endlessly, and are ready to use their skills in a new way that doesn’t drain them. If the thought of a calmer Sunday night and a more aligned career sounds like a dream, it might just be time to explore a different path.
