July 31, 2025

Master the Sunday Reset: 5 Simple Habits to Start Your Week Right

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Key Takeaways

A Sunday Reset Checklist balances self-care and productivity to reduce stress and prepare you for the week ahead, emphasizing relaxation and light organizational tasks rather than intensive chores.
Key elements include restful activities like sleeping in, a social media break, a slow coffee ritual, tidying up with focused short tasks, and light meal prep to ease weekday burdens, with cannabis strains suggested to enhance focus and relaxation.

In theory, Sunday is supposed to be a day of rest and relaxation. In reality, this is far from how it feels. Hustle culture, jam-packed weekly schedules, and the daily grind have transformed this once peaceful day into one that’s overwhelmed with the Sunday Scaries. It's high time for a reset.

Instead of spending your entire day stressing about the week ahead, why not create a Sunday Reset Checklist that balances self-care with moments of productivity to prepare for the week ahead?

From a thoughtful morning coffee ritual to tackling a load of laundry, it is possible to come out of Sunday fully recharged while also easing into Monday, ready for the challenge. Here are just a few ideas of what an easy Sunday reset might look like, and how cannabis can help you do it with ease.

Why a Weekly Reset?

The weekly Sunday reset is an end-of-weekend (or start-of-week) routine that combines light prep with intentional rest to help you feel more organized, calm, and energized for the week ahead.

It's equal parts productivity and relaxation. It's about doing a few small tasks now (like tidying up, prepping meals, or setting your schedule) to ease the load on your future self. But it's also giving yourself space to fully unwind. The result of a reset? Monday won't hit quite so hard.

1. Start with Self-Care

woman journaling in the morning with coffee

First and foremost, Sundays are for sleeping in. This is one of the non-negotiables of a Sunday reset. Do not rush into it! Sure, we want to accomplish a lot, but we want to start off slowly, easily, and focused on self-care.

Take a mini social media break.

You aren't the only one who, upon waking up, immediately gravitates to a social media doom scroll. Instead, start Sunday on a different trajectory with a mini social media break. Whether it's for a few hours or the entire day, you may be shocked to find out just how much better you feel without the incessant social buzz.

Spend a moment on your spiritual well-being.

Whatever fuels your spiritual side (like morning prayer, meditation, or journaling), this is the perfect time to quiet your mind and connect with the powers that guide you.

Prepare the Perfect Coffee or Tea.

There's something sacred about a slow cup of coffee or tea on a Sunday morning. The key is to take your time preparing it. Make this into a ritual that's far removed from the panicked cup on weekday mornings as you dash out the door. Once your coffee or tea is ready, the final step is to take the time to savor it.

2. Time To Tidy Up

The goal here isn't a show-ready home zone. The idea is to get a few chores completed so you can head into Monday more organized and prepared than you were before. Put on some good music, light a scented candle to set the mood, and enjoy the dopamine hit of crossing a few things off your never-ending to-do list.

Energize with a sativa.

First order of business: give yourself a runway to productivity with a special treat. With a bit of extra pep in your step and some added focus, you accomplish a lot more and may even enjoy some of the more mundane household chores! Our favorite daytime strains for productivity include: Super Silver Haze, Jack Herer, and Sour Diesel.

Tackle one task for 20 minutes.

It's amazing what a few minutes of focused time can accomplish. Try setting a timer for 20 minutes to work on that chore you've been avoiding all week. Cleaning out the fridge, mopping the floors, or sorting through the mail that has accumulated—these tasks may feel daunting, but once you get started, you'll be surprised at how much you can get through.

Choose one room to tidy up.

Nobody said you have to clean the house from top to bottom. Pick a high-traffic room that needs tidying and get to work. In just a few Sundays, you can transform your house, one room at a time. Your home will stop feeling overwhelming and start feeling like a sanctuary.

Do a load of laundry.

Nobody likes scrambling on a Monday morning to put together a clean, presentable outfit. Even if it's just a load of underwear and socks, throw in at least one load of laundry today so your Monday self-starts on the right foot.

3. Light Meal Prep

If your first thought about meal prep Sundays is a nightmare of macros and identical Tupperware containers filled with a boring mix of chicken, rice, and broccoli—stop right there. Remember, today is supposed to be a relaxing day. This is light meal prep that isn't hours long. This is just a few simple tasks.

Maybe you’re a parent whose days are all-out until bedtime. Or you want to have easy food on hand for lunch, instead of heading for fast food. Whatever your weekday challenge, here are a few game-changer meal prep ideas that will lighten the load mid-week:

Wash and prep your produce.

For many, the main barrier to eating more fruit and veg is the preparation time. Which is why washing and then pre-cutting your produce in one fell swoop can not only reduce how long it takes to make a meal, but it also subconsciously makes it seem that much easier to reach for a handful of washed berries rather than a handful of candies.

Batch cook a few easy ingredients.

Try cooking a big pot of rice or another nutritious grain, roasting a whole bunch of carrots, or steaming a couple heads of broccoli. Even if this is as close to meal prep as you get, it certainly helps lessen the load later in the week.

Marinate a protein.

Whether it's tofu, chicken breasts, or ribs, protein gets a boost when it's given the proper time to marinate. It only takes moments to throw a few ingredients into a bag and toss with your protein of choice. By the time dinner comes around later in the week, your chicken or tofu will be ten times better than if you'd left it plain.

Plan for leftovers.

If you’re cooking dinner on Sunday (when you have a bit more time to spare for the dinner schedule), why not double or triple the recipe to ensure you have plenty of leftovers for the weekdays to come? Your future self will thank you.

4. Do One Thing That Feels Good in Your Body

According to the World Health Organization, roughly one-third of people don't get the recommended daily physical activity we need to stay healthy and prevent the risk of chronic disease. Often, it's because we’re stuck behind a desk or can't fit in lengthy gym sessions.

So, this Sunday, spend at least a little time moving your body. It doesn't have to be a 10-mile run or a sweaty strength-training session pushing PRs. Think about "slow, gentle, and easy" as your movement mantra. And if you need a little encouragement, there is nothing like microdosing THC for a little extra pre-workout motivation.

Try to hit 10,000 steps.

Study after study has found that walking approximately 10,000 steps a day can help lower the risk of serious diseases, including cardiovascular disease and dementia. Plus, walking is also great for mental health.

Flow through 30 minutes of Yin yoga.

Yin yoga, which is the slow, stretchy kind, is an excellent way to reset your body. This slow form of yoga is beneficial for people who work on their feet all day, as well as for those stuck behind a desk. There are thousands of free Yin flows available on YouTube, and no special equipment is required.

Go for a swim.

Why not splash around in a nearby pool, ocean, or lake this Sunday? You'll get a few minutes of total-body conditioning, along with a dose of pure liquid bliss. No need to swim laps, because there are benefits to swimming that come from any amount of time spent playing in the waves.

5. Wind Down and Rest (Like You Mean It)

Rest is important. If there is any day of the week to practice an extended and thoughtful bedtime routine, it's Sunday. We'd argue that a significant part of your Sunday reset checklist should actually be dedicated to healthy sleep rituals and, importantly, an early bedtime.

Spend quiet time with your nearest and dearest.

One-on-one time fosters deeper connection and emotional well-being. So, get off the internet in the hours before bed, and dive into real life. Spend the last hours of the day hanging out with the people who matter most.

Enjoy an indica-infused wind down.

If you find it hard to turn off before bedtime, why not lean on an old friend? Indicas are sleepier strains, known for a long list of calming and relaxing effects.

Start bedtime an hour before lights out.

It's very simple: Put the screens away. As Harvard Health has reported, "Blue light has a dark side." It can disrupt your circadian rhythm, impacting the natural release of melatonin that occurs when the sun goes down. On Sundays, get ready for bed by going screen-free at least one hour before you plan to fall asleep.

Your Sunday Routine Balances Rest with Readiness

Whatever happens today, just keep in mind that your Sunday reset doesn't have to be a grind.

What you'll find as you build out your Sunday checklist is that it can actually feel good to fold that laundry, plan for leftovers, or get to bed by ten. Provided you are also getting the self-care you need at the same time. And with a little help from a daytime sativa or a nighttime indica, even the dreaded Sunday Scaries tend to melt away.

So Until Next Sunday, Mind Your Mind.