1 00:00:03,440 --> 00:00:07,560 Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio. 2 00:00:09,039 --> 00:00:15,120 Speaker 1: Good Morning. This is Laura. Welcome to the Before Breakfast podcast. 3 00:00:16,440 --> 00:00:20,440 Speaker 1: Today's tip is to avoid the Sunday scaries by giving 4 00:00:20,440 --> 00:00:23,680 Speaker 1: yourself something special to look forward to at the end 5 00:00:23,720 --> 00:00:29,440 Speaker 1: of the weekend. This one simple practice can change your 6 00:00:29,600 --> 00:00:36,120 Speaker 1: entire day. If you hate your job, Sunday's can feel awful. 7 00:00:37,280 --> 00:00:39,760 Speaker 1: But even if you love your job, or more likely 8 00:00:39,880 --> 00:00:43,239 Speaker 1: or somewhere in the middle, you might have experienced the 9 00:00:43,360 --> 00:00:48,919 Speaker 1: Sunday scaries, that sense of tension and anxiety that can 10 00:00:49,000 --> 00:00:53,120 Speaker 1: descend on Sunday afternoons as you think about the upcoming week. 11 00:00:54,720 --> 00:00:57,880 Speaker 1: Sometimes the Sunday scaries are made worse because we feel 12 00:00:57,920 --> 00:01:00,240 Speaker 1: we didn't check off all the must do is from 13 00:01:00,280 --> 00:01:03,440 Speaker 1: our weekend task list, or because we feel we did 14 00:01:03,480 --> 00:01:08,000 Speaker 1: nothing but work over the weekend and are exhausted rather 15 00:01:08,040 --> 00:01:13,000 Speaker 1: than refreshed heading into the new week. There are lots 16 00:01:13,000 --> 00:01:16,800 Speaker 1: of ways you could ward off the Sunday scar ese Holistically, 17 00:01:18,120 --> 00:01:20,560 Speaker 1: if you get in the habit of planning the upcoming 18 00:01:20,560 --> 00:01:24,200 Speaker 1: work week on Fridays, then you won't be stressed out 19 00:01:24,240 --> 00:01:26,959 Speaker 1: on Sunday night wondering what you are going to do 20 00:01:27,160 --> 00:01:32,639 Speaker 1: when If you create manageable weekend task lists, you won't 21 00:01:32,680 --> 00:01:37,080 Speaker 1: feel behind, and if you plan specific adventures you'll have 22 00:01:37,200 --> 00:01:41,600 Speaker 1: each weekend, you won't hit Sunday night feeling like the 23 00:01:41,640 --> 00:01:48,040 Speaker 1: weekend never happened. But even if you haven't developed these habits, 24 00:01:48,880 --> 00:01:52,800 Speaker 1: here's one you can do anyway. Plan in a fun 25 00:01:52,840 --> 00:01:56,680 Speaker 1: activity on Sunday evening so you can spend your Sunday 26 00:01:56,720 --> 00:02:03,400 Speaker 1: afternoon anticipating that rather the dreading Monday. Your Sunday fund 27 00:02:03,600 --> 00:02:06,720 Speaker 1: doesn't have to be elaborate. It just has to be 28 00:02:06,760 --> 00:02:10,840 Speaker 1: an activity that you will truly look forward to and 29 00:02:10,960 --> 00:02:15,919 Speaker 1: enjoy doing. For instance, if you are a social person, 30 00:02:16,120 --> 00:02:20,880 Speaker 1: you could gather some friends for a simple supper. Ideally, 31 00:02:20,919 --> 00:02:23,720 Speaker 1: this could be a regular gathering, so no one needs 32 00:02:23,760 --> 00:02:27,640 Speaker 1: to plan it. You simply have an open invitation to 33 00:02:27,720 --> 00:02:31,440 Speaker 1: a handful of friends to meet for separate six with 34 00:02:31,600 --> 00:02:35,120 Speaker 1: you supplying something flexible as a main dish and everyone 35 00:02:35,200 --> 00:02:40,520 Speaker 1: else contributing aside a stew or some other one dish meal. 36 00:02:40,639 --> 00:02:45,320 Speaker 1: Conserve this main dish function nicely. New York Times food 37 00:02:45,320 --> 00:02:49,600 Speaker 1: writer Sam Sifton has a cookbook called See You on Sunday, 38 00:02:49,639 --> 00:02:52,960 Speaker 1: which is all about Sunday suppers with lots of great 39 00:02:53,000 --> 00:02:57,560 Speaker 1: recipes and reflections on the value of easy get togethers 40 00:02:57,600 --> 00:03:02,760 Speaker 1: with those we love. Who people from six to seven thirty, 41 00:03:03,000 --> 00:03:07,000 Speaker 1: then send them home and bask in the glow. You 42 00:03:07,000 --> 00:03:10,880 Speaker 1: won't even think about the Sunday scaries until eight pm 43 00:03:10,960 --> 00:03:15,120 Speaker 1: or so, and by then the day is mostly over. 44 00:03:17,000 --> 00:03:20,720 Speaker 1: If in home entertaining isn't your thing, then set up 45 00:03:20,720 --> 00:03:25,560 Speaker 1: a recurring get together at a casual restaurant. Whoever comes comes, 46 00:03:26,200 --> 00:03:28,919 Speaker 1: but you will be there and you're good. Friends will 47 00:03:28,919 --> 00:03:32,000 Speaker 1: start wanting to come to stretch out their weekends too. 48 00:03:33,760 --> 00:03:37,080 Speaker 1: If you prefer something more one on one, maybe you 49 00:03:37,080 --> 00:03:39,720 Speaker 1: could set up a regular friend get together for late 50 00:03:39,720 --> 00:03:43,520 Speaker 1: Sunday afternoon. Do a forty five minute run with a 51 00:03:43,560 --> 00:03:47,000 Speaker 1: friend at a recurring time, maybe back to back with 52 00:03:47,080 --> 00:03:50,280 Speaker 1: your spouse getting together with one of their friends so 53 00:03:50,360 --> 00:03:53,640 Speaker 1: you can cover for each other. Or maybe it's a 54 00:03:53,720 --> 00:03:57,560 Speaker 1: family tradition. Perhaps you always take the kids out for 55 00:03:57,800 --> 00:04:01,360 Speaker 1: frozen yogurt after Sunday dinner, or you go see Grandma 56 00:04:01,400 --> 00:04:06,000 Speaker 1: for dessert. If you live somewhere with reasonable year round weather, 57 00:04:06,840 --> 00:04:09,520 Speaker 1: you could always take a family walk somewhere fun on 58 00:04:09,600 --> 00:04:13,880 Speaker 1: Sunday evenings. Or maybe you've got a favorite children's museum 59 00:04:13,920 --> 00:04:17,479 Speaker 1: that stays open until six pm on Sundays, so you 60 00:04:17,520 --> 00:04:20,960 Speaker 1: can go from five to six and shut that place down. 61 00:04:22,480 --> 00:04:25,320 Speaker 1: If you've had a weekend full of family activities, maybe 62 00:04:25,320 --> 00:04:27,880 Speaker 1: your Sunday treat could be carving out time for just 63 00:04:28,120 --> 00:04:31,880 Speaker 1: you and your partner to be together after you put 64 00:04:31,880 --> 00:04:34,400 Speaker 1: the kids down, or whenever, if they're old enough to 65 00:04:34,480 --> 00:04:38,599 Speaker 1: entertain themselves, you light a fire in the fireplace and 66 00:04:38,680 --> 00:04:41,960 Speaker 1: have a cup of tea. The goal is to have 67 00:04:42,200 --> 00:04:45,679 Speaker 1: something you can count on so you can look forward 68 00:04:45,720 --> 00:04:49,960 Speaker 1: to it and that feels a little different and special. 69 00:04:51,680 --> 00:04:55,120 Speaker 1: By building in something special on Sunday afternoon or evening, 70 00:04:55,880 --> 00:04:59,839 Speaker 1: you create a focal point and savor one more special 71 00:05:00,000 --> 00:05:06,800 Speaker 1: weekend experience instead of worrying about Monday morning before it's 72 00:05:06,839 --> 00:05:12,240 Speaker 1: even there. So today, decide what you'd like to look 73 00:05:12,279 --> 00:05:16,320 Speaker 1: forward to this coming Sunday afternoon or evening to ward 74 00:05:16,360 --> 00:05:20,320 Speaker 1: off the Sunday scar Ese and finish your weekend with 75 00:05:20,440 --> 00:05:24,360 Speaker 1: something memorable. I would love to hear what you choose. 76 00:05:25,560 --> 00:05:32,080 Speaker 1: You can reach me at Laura at Laura Vanderkam dot com. 77 00:05:32,120 --> 00:05:38,080 Speaker 1: In the meantime, this is Laura. Thanks for listening, and 78 00:05:38,120 --> 00:05:47,960 Speaker 1: here's to making the most of our time. Hey, everybody. 79 00:05:48,120 --> 00:05:50,240 Speaker 1: I'd love to hear from you. You can send me 80 00:05:50,240 --> 00:05:53,919 Speaker 1: your tips, your questions, or anything else. Just connect with 81 00:05:53,920 --> 00:05:58,320 Speaker 1: me on Twitter, Facebook and Instagram at Before Breakfast Pod 82 00:05:59,000 --> 00:06:03,360 Speaker 1: that's B the number four, then Breakfast p o D. 83 00:06:04,200 --> 00:06:07,080 Speaker 1: You can also shoot me an email at Before Breakfast 84 00:06:07,120 --> 00:06:11,040 Speaker 1: podcast at iHeartMedia dot com that Before Breakfast is spelled 85 00:06:11,040 --> 00:06:13,680 Speaker 1: out with all the letters. Thanks so much, I look 86 00:06:13,720 --> 00:06:22,080 Speaker 1: forward to staying in touch. Before Breakfast is a production 87 00:06:22,080 --> 00:06:25,520 Speaker 1: of I heart Radio. For more podcasts from I heart Radio, 88 00:06:26,000 --> 00:06:29,560 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 89 00:06:29,600 --> 00:06:30,920 Speaker 1: you listen to your favorite shows.