Try a Sunday reset – 5 habits for a healthier week

If you’ve ever started Monday feeling rushed or completely off track when it comes to healthy habits, you’re definitely not alone.

One thing that can help is taking a little time on Sunday to prepare and make the week ahead of you feel a little easier.

It might sound simple (and boring, perhaps?), but preparation is key when it comes to starting the week off right. It can help you feel organised, energised, and ready to go.

So how do you feel about giving a Sunday reset a go? It doesn’t have to be complicated or time-consuming, but giving yourself even half an hour to sit and think about the week ahead can make a massive difference.

Here are 5 habits you could build into your reset routine that could set you up well.

1. Decide if you’re going to work out, and when

Look at your diary. When do you have time to move your body this week? Is it in the morning before work? Could you squeeze something in on your lunch break, or in the evening?

One study found that 91% of people who planned their workouts and wrote down when and where they intended to do them ended up following through.

Add them to your calendar in your phone, write them down, or – if you’re on The Body Coach app – use our in-app planner to log which workouts you intend to do.

2. Plan your meals ahead of time

Take five and sit down to think about what you’re going to eat during the week. This can make a huge difference. (Plus, it can help avoid those last-minute takeaways or unhealthy dinners).

Batch-cooking on a Sunday is a great way to get ahead, but if that feels like too much, it could simply be about writing a rough meal plan, doing a food shop, or prepping a few basics like some overnight oats for the next day.

If you’re up for batch-cooking, take a look at my FREE Batch-Cooking Recipes E-Book.

3. Get prepped for a better nights’ sleep

Sleep is a brilliant way to reset, catch-up, and feel energised for the week ahead – but we know it’s not always easy to simply go to bed earlier, or get a solid eight hours.

One tip for a better nights’ sleep from Kathryn Pinkham, an insomnia expert, is to write things down on your mind before you go to sleep. It can help alleviate worries and stop a racing mind when you’re trying to relax.

During the afternoon, or before you head up to bed, set aside some time to write what’s on your mind and what actions you might take. “This technique helps your brain let go of the thoughts because it knows you’ve acknowledged them and are listening,” she says. “It’s like giving yourself permission to stop worrying about it for now.”

4. Do something just for you

A Sunday reset doesn’t just have to be about being productive, it can also be about making yourself feel good before you head into a new week.

What small thing could you do today that could make you feel calmer or more relaxed? Reading a book? Listening to music? Going for a walk? Maybe even having a long bath? Take some time for yourself.

5. Choose less screen time before bed

We all do it. It’s easy to spend Sunday evening scrolling on your phone, but it can leave you feeling wired and make it harder to switch off before the week begins.

How about trying to set a boundary on Sunday night to put your phone down 30 minutes before bed, or give yourself a phone break from 6-8pm like Joe?

Or, suggests Daisy Greenwell, co-founder and director of Smartphone Free Childhood, “Give yourself check times – times to check it throughout the day rather than every 10 minutes.”

Giving your mind a break from screens can help you sleep better and start Monday feeling more refreshed.

This article was written by The Body Coach content team.