Sundays are for resetting and slowing down. It’s the one day we get to step back from a long, demanding week and ease into a quiet time. But too often, we treat Sundays like a catch-up day for laundry and chores, leaving too little time to rest.
That’s why you need a self-care Sunday routine; a chance to focus on yourself without the pressure of ticking off another to-do list.
We share 18 simple and thoughtful ideas to help you slow down and recharge, so you can walk into Monday feeling super energized.
Morning
Here’s how to start your Sunday.
1. Wake Up Without an Alarm
On weekdays, we are often woken up by harsh, sometimes multiple, alarms. On Sundays, if your schedule allows, give yourself the luxury of waking up naturally. Allow your body to complete its natural sleep cycle and wake when you’re truly rested.
If you are worried about oversleeping, consider going to bed a bit early on Saturday night.
An alarm-free morning might seem like a small change, but it’s an important reminder that you don’t always have to be on a timer. You can start your day on your terms.
2. Stretch and a Bit of Yoga
As part of my morning routine, I enjoy stretching gently and practicing a bit of Yoga. I don’t need a full 60-minute class to feel its benefits. A few mindful movements are all it takes to loosen up tight muscles.
I’ve noticed that doing this the first thing in the morning wakes up my muscles and uplifts my mood.
3. Morning Walk
If rolling out a yoga mat isn’t your thing, a morning stroll has similar benefits. If anything, a slow, intentional walk at the start of your day is one of the most underrated forms of self-care.
Leave your earphones at home and treat the walk as a mindful moment. Feel the breeze on your skin and listen to the birds. The fresh air and natural light will release feel-good endorphins, helping you start your day with clarity.
4. Mindful Podcast
I’m not a huge podcast fan, but I have to admit, a few well-chosen words can easily shift your mindset. Podcasts, unlike social media, are slow and less stimulating. And the good part is you can listen while doing other stuff, like taking your breakfast or stretching.
Take time to search for mindful podcasts that resonate with you.
5. Journaling
Morning pages journaling is an excellent way to begin your morning. And on Sundays, it helps make sense of the mental clutter that has built up during the week.
What should you write in your journal? Anything! It could be what you are grateful for, what’s been weighing you down, or what you are currently feeling. There is no wrong way.
6. Gardening
Lucky for you if you’ve got a green thumb and a full backyard, because spending time with plants is deeply calming.
Sundays are for you and your plants. Water them, prune the dead leaves, and repot those that have outgrown their spaces. Dig, plant, harvest, and once you are done, sit quietly among the greenery.
7. Read a Few Pages
Reading is one of the few ways we get to quietly step into the minds of great storytellers and observers of life.
Create a calming pause on self-care Sunday to read, even just a few pages. Don’t limit yourself to productivity or self-help books. Go for fiction, poetry, and essays– something you want to read, not something you should read.
Pair it with a cozy corner, a warm drink, and no rush to finish.
8. Detox Ritual
Your body does a lot for you throughout the week. It carries the stress and tension, as well as the effects of rushed meals and poor sleep. A Sunday detox ritual is an excellent way to reset your body’s natural balance.
Perform these detox rituals:
- Drink warm lemon water in the morning.
- Reduce screen time.
- Avoid processed foods.
- Have a bath with Epsom salt and a few drops of essential oil.
You are cleaning your space, physically and mentally, so you can enter the new week feeling refreshed.
Afternoon
When the day unfolds, keep yourself busy with these activities.
9. Cook a New Recipe
That YouTube cooking video that you’ve bookmarked for ages and vowed to try one day, well, today’s the day. Gather your ingredients and get ready to get your kitchen messy.
No worries if it doesn’t turn out okay. It’s less about getting food on the table and more about enjoying the activity itself.
10. Get Creative
Artists create. And on Sundays, tapping into your creativity shifts your mind into flow. But you don’t necessarily need to be an artist to create. Give yourself the freedom to do it.
Paint with no plan, write a poem, sketch in a notebook, or make something with your hands. It doesn’t matter if no one will see it. Play and express what’s in your mind.
11. Solo Date
Who says you need company to enjoy a good time? A solo date is a beautiful and fun weekend activity. Head to a cozy café, a quiet bookstore, a museum, or even your local park.
Dress comfortably, bring a journal or book, and be present. You don’t need to be doing anything grand. The point is to treat yourself with the same attention and care you’d give someone else.
12. Clean and Do Laundry
On Sundays, I like to throw on some mellow music and open the windows, then work slowly through house tasks. I’ll clean the dishes, do laundry, wipe down surfaces, and tidy up my house.
Having my space in order means I start my week less cluttered and can focus on the things that matter.
13. Mini Spa Session and Skincare
This is for the ladies. Take time on Sundays to pamper yourself like the queen you are. You’ve been working hard all week, and you deserve to feel good in your skin.
Start with a warm shower or bath, add a few drops of essential oil, and take your time. Exfoliate gently, shave if you feel like it, and wrap yourself in a plush towel afterward. You can then follow up with your favorite skincare routine\; double cleanse, serum, moisturizer, maybe even a face mask you’ve been saving “for later.”
14. Catch Up With Family or Friends
Sometimes self-care looks like quiet solitude. Other times, it’s spending time with loved ones.
Occasionally, I carve out time on Sundays to be with friends. Nothing beats a hot afternoon like laughing with friends.
And when I’m unable to go out, a quick call does the trick. Check in with a family member, sibling, or friend. Let them know you’ve been thinking about them and catch up with their lives. That short exchange is the exact kind of emotional reset you didn’t know you needed.
15. Go For a Swim
Once you meet up with family and friends, go for a dip in the pool or a swim in the ocean. Inside water, the noise fades and everything slows down. The water holds all the weight for you, like a gentle reminder that you don’t always have to carry it all.
Evening
When the sun sets, the pace naturally slows. These are the evening self-care activities for Sunday.
16. Watch a Movie
I’m a fan of The Office, so Sunday evenings are for catching up with Jim and Dwight’s mischief. Choose a movie you like; a cozy rom-com, a soothing documentary maybe, or even that feel-good film you’ve seen a hundred times.
A good movie can be a soft landing at the end of a long week.
17. Plan Your Week’s Outfit
Yes, as small as this might seem, it has a surprisingly big impact on your week. Take 15 to 20 minutes on Sunday evening to plan out your week’s outfits.
Lay out a few go-to outfits and make sure everything is clean and ready. That means one less thing to think about on busy mornings.
18. End the Day With Gratitude
One bedtime routine experts recommend is gratitude journaling. Take a notebook and list down three things you are thankful for. Perhaps it’s something simple, like an unexpected message or a significant achievement, such as landing a new job.
When you do this, you close the day with a soft note and set the stage for a productive new week.
Reset, Go!
You don’t need to do everything on this list to count it as a self-care Sunday. Find what fills your cup and make space for it. You can even juggle between activities. This week you can dive into cooking and skincare, and the next can be a slow walk and an early night.
All that matters is that you pause and listen to what your body is asking for. Wishing you success in the week ahead!
