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From the moment I rise on Sunday, an unsettling feeling begins to creep in, signaling the end of the weekend. It’s not that I dislike my job, but the thought of Monday looms large. Sundays have a unique way of amplifying feelings of anxiety, making it hard to enjoy the day. Saturdays are filled with activities like grocery shopping, birthday celebrations, and soccer games, but Sundays often feel like a frantic race to fit in everything left undone over the week. And, of course, that looming workweek starts all over again the next day.
Even as remote work becomes the norm for many, the mere thought of logging in can be daunting. You’re not alone in this struggle. Research from LinkedIn reveals that a staggering 80% of professionals experience the Sunday Scaries, with 90% of Millennials and Gen Z feeling this way. This makes sense, considering these groups make up a significant portion of the workforce today.
So, do the Sunday Scaries hold any truth? While they might seem trivial, the emotions can range from mild annoyance to sheer panic. What causes these feelings, and how can we transition into the workweek with less stress?
Understanding the Range of Sunday Scaries
Much like other forms of anxiety, the dread of the upcoming workweek can vary widely. The state of your Friday or the chaos of your weekend can heavily influence how you feel heading into Monday. This can feel overwhelming, especially when life seems to be a whirlwind most of the week. So, aside from staying in bed and skipping work, how can we navigate the Sunday Scaries more effectively? (And by the way, no judgment here—I’ve definitely done that before, but it’s not a sustainable solution.)
I’m not suggesting that self-care is the ultimate cure for all issues, but regular self-care practices can help manage these feelings. It’s important to engage in self-awareness. Ask yourself why you’re feeling that deep sense of dread on Sunday evenings. Is this a recurring issue, or is something specific making it worse? Or is it indicative of a larger problem?
Feeling the Sunday Scaries might be a sign of deeper discontent. Are you still enjoying your job? Not every day will be perfect, but if this anxiety consistently interferes with your peace of mind at the start of each week, it might be time to evaluate your job or your work environment.
Ultimately, there are many factors outside of your control as an employee. The most significant changes typically need to come from employers. They might claim to have done everything they can—like offering flexible work-from-home options or providing a coffee bar—but no amount of free coffee can replace the benefits of a shorter workweek.
Finding Ways to Transition Into the Workweek
Countries around the world have explored shorter workweeks—except for the US. Surprisingly (or not), studies show that productivity and employee satisfaction rise with reduced hours. Happy employees are more productive and are likely to stay longer in their positions.
If the Sunday Scaries stem from more than just weekly dread, merely tweaking work hours won’t suffice. However, offering more flexible schedules could help employees ease into Mondays with less anxiety. A study in Iceland found that reducing work hours by just four to five hours a week led to improved organization and delegation of tasks, resulting in a more efficient work environment.
We all experience moments of distraction while working, whether due to external factors or simply needing a mental break. Imagine if your subconscious knew you had an extra hour each day or could leave work early on Fridays. That could be the motivation to stay focused and accomplish tasks more effectively.
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Summary
The ‘Sunday Scaries’ are a common experience, particularly among younger professionals. This anxiety can stem from various factors, including job satisfaction and the structure of the workweek. While self-care and awareness are important, employers also need to consider how they can create a more supportive work environment to alleviate this weekly dread.