Start Strong Without the Sunday Scaries

Suzanne RogersBlog, Self-Care

Start strong without the Sunday Scaries!

For many educators, the excitement of a new school year is accompanied by a familiar but unwelcome visitor: the Sunday scaries. This term refers to the anxiety and dread that bubble up on Sunday evenings as the reality of Monday morning—and all its responsibilities—looms large. While students may worry about homework and social situations, teachers often experience a heavier emotional load fueled by lesson planning, classroom management, administrative duties, grading, and the high expectations they place on themselves.

If this sounds familiar, you’re not alone. But here’s the good news: you can enter the new school year without letting the Sunday scaries take over. Below are five practical, research-informed strategies to help you reclaim your Sunday evenings and start each week with clarity and confidence.

1. Create a Sunday Night Routine That Supports You

Instead of filling your Sunday evenings with work, design a simple ritual that allows you to wind down. Start strong to avoid the Sunday scaries by lighting a candle, prepping your meals, and laying out your clothes for Monday. Most importantly, give yourself a hard stop, set a specific time when all school-related work must come to an end. You’ll be amazed how freeing it feels to honor your boundaries.

2. Use Microplanning to Stay Ahead

Rather than saving all your planning for Sunday night, incorporate microplanning throughout the week. Devote 15–20 minutes daily to planning lessons or grading, so your Sundays aren’t overwhelmed by the Sunday scaries. By Friday afternoon, try outlining the goals for the following week. This slight shift can help alleviate the pressure that often builds up over the weekend.

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3. Focus on What You Can Control

It’s easy to get overwhelmed thinking about all the unknowns a new school week may bring. Instead, focus on what is within your power: your tone, your classroom environment, and the ways you interact with students. Journaling or using a reflection app on Sunday can help shift your mindset from a reactive to a proactive one. In 2021, Suzanne Daily reminded us that “We will be remembered for the way we love.” Her blog is still valuable today. Click here to read it.

4. Build in Joyful Anticipation

Plan something on Mondays that you look forward to—a music playlist during your commute, a class activity that brings you joy, or a treat at your favorite coffee shop. Anchoring Monday in positive anticipation, not dread, can make all the difference.

5. Connect with Other Teachers

You’re not in this alone. Consider joining a professional learning network, such as the Teach Better Team on Instagram or Facebook, or finding an online Sunday night teacher support group. Shared experiences can help alleviate the load and crowdsource ideas for reducing stress and achieving balance. Share a positive and uplifting text to a teacher buddy each Sunday night.

Writing positive thoughts to other will help you Start strong without the Sunday scaries. Try these to start!

  • “You’ve got this! A new week means another chance to inspire, lead, and lift up the amazing students who are lucky to have you!”
  • “Remember: Every Monday is a fresh page—and you’re the author of a powerful story for your students this week!”
  • “Let’s step into the week with purpose and positivity. You make a bigger difference than you know!”
  • “You don’t just teach content—you build confidence, spark joy, and plant seeds that will grow for years. Let’s go!”
  • “Here’s to a week full of lightbulb moments, laughter in the classroom, and students who surprise you in the best ways!”
  • “Your classroom is more than four walls—it’s a launchpad for dreams. Let’s make this week count!”
  • “Think of one student who needs you most this week. You might be the reason they believe in themselves.”
  • “Let’s face this week with grace and grit. You’re not alone—your school family believes in you!”
  • “The world needs what only YOU can give. Your students will thrive because of your heart, your care, and your courage.”
  • “Take a deep breath—then walk in with that same spark that makes your classroom magical. You’ve already won the week by showing up.”

 

The Bottom Line

The Sunday scaries aren’t a reflection of your ability or passion—they’re a sign that you care deeply. But caring doesn’t have to come at the cost of your well-being. As a new school year begins, give yourself permission to set boundaries, find joy in the small moments, and take back your Sundays.

Let this be the year you step into Monday mornings feeling strong, not scared.

Additional Resources to Help You Beat the Sunday Scaries:

 

About Suzanne Rogers

Suzanne M. Rogers is an accomplished, passionate, technology-inspired educator, experienced conference presenter, and yoga enthusiast. She is the Assistant Director of Public Relations at LISA Academy Public Charter Schools. In addition to her 20 years of work in education, Suzanne also serves on the Arkansas Museum of Fine Arts Educator Advisory Board, the UCA Executive Advisory Board, the UCA MAT Program Advisory Board, and the SAU ERZ Advisory.

Suzanne’s passion for education and her community is evident in her involvement in these organizations, where she works tirelessly to support students and educators. As an #ArmyMom and former #AFbrat, Suzanne brings a unique perspective to her work, understanding firsthand the sacrifices made by military families. Suzanne exemplifies dedication, expertise, and commitment to excellence.