7 Genius Ways to Beat those Sunday Blues

Guest post by Chris from Life Upswing

The first thing to mention here is that you are not alone. The Sunday Blues is a phenomenon that many people experience. Out of the 7 day week – most people will have 2 days away from work and time to themselves. However, for many of us, the later part of Sunday is filled with dread and fear. Nervous anticipation builds as we ready ourselves for yet another working week to begin.

Does it have to be like this though? I actually work Saturdays so for me Sunday comes and goes so fast – I literally don’t have time to get down. I also think working for myself and enjoying what I do has a lot to do with it. Don’t get me wrong, I’ve been there. Sunday evenings whilst at high school were the absolute worst. And for many, this weekly anxiety continues into adulthood.

I still experience the Sunday Blues from time to time. It seems to be when any ongoing concerns, worries or upsets are at there most prevalent. But does it have to be this way? Or are there some little tips and tricks we can use to avoid this weekly ritual?

Here are 7 ways to Upswing your life and beat those Sunday blues:

1. Save That Show

At any given moment in time, most of us are cycling through 4 or 5 TV shows. On-demand allows us to watch what we want – and more importantly when we want. As an example, I’m currently working my way through ‘Modern Family’ (Amazon Prime), ‘Altered Carbon’ (Netflix) and ‘Stacey Dooley Investigates’ (BBC iPlayer). Now my number one tip for beating those Sunday Blues is to save at least one episode from your current favourite TV show – so you can watch it on Sunday evening.

You will be amazed at how much you start looking forward to the end of the weekend – just to get your latest fix. If you can deprive yourself of watching an episode during the week, then this Sunday evening TV ritual becomes even sweeter. You could then watch a couple of episodes and have a mini-marathon to get you through to bedtime.

2. Eat That Treat

So if your anything like me then watching what you eat is just part of life. Living a healthy lifestyle is obviously great and the benefits it affords us is undeniable. However, you must give in to temptation every so often – you just have to for the sake of your own sanity. So why not save your weekly treat for the last day of the week? Whether it’s an Indian takeaway, pizza, or tub of Ben & Jerry’s ice cream – it’s something to look forward to. You definitely won’t be thinking about work on Monday when you’re knee-deep in cookie dough.

3. Get Up Early

Who doesn’t like an extra one or two hours in bed on a Sunday morning? You’ve worked hard all week, you deserve it. But changing up your sleeping habits even for just one day could cause detrimental health problems. A study from the Journal of Clinical Endocrinology and Metabolism (JCEM) found a link between sleeping more at the weekends and an increased risk of diabetes and heart disease. This is why having a consistent sleep routine is so important.

The health concerns are food for thought but there is another intrinsic benefit to getting up early on Sunday – you simply have more time. Even if you just use this time to relax or watch TV you will have a fuller and more enriched day – leading to feelings of achievement and satisfaction. 

The benefits of an early start to the day of rest are actually two-fold. Not only do you have more time to do the things you enjoy – but you actually maintain good sleeping habits for the week ahead. Consequently, you will be emotionally more engaged, have higher levels of energy and an overall improved sense of wellbeing. This is a sure-fire way to keep the Sunday blues at bay.

4. Three Easy Tasks

Those seemingly small and easy jobs that need doing are easy to put off. But when you let them accumulate it eventually becomes like an impossible task. So a great thing to do is simply jot down all the household and personal chores you need to complete. Not the big ones – if your car needs it’s MOT then make sure you get it done.

Instead, all the small ones you can’t be bothered to do after a hard day’s work. Changing the light bulb in the living room lamp, ordering that new iPhone charging cable off Amazon or putting the suitcase back in the loft are great examples. You’ve been back from your holiday for nearly a month now – wouldn’t it be nice to have that luggage out of sight? Taking half an hour out of your Sunday to get a couple of these tiny chores done is a great way to beat those Sunday blues. Your chores list will have some ticks on it – and that always feels good.

5. Phone A Friend

I have a few very close friends that mean the world to me. Some are from my school days and others – my slightly more hedonistic University days. Both sets of friends have one thing in common – I don’t see them or talk to them anywhere near as much as I should.

It’s easy to say life gets in the way – and for many of us its an understandable excuse. But I can tell you one thing – I always feel absolutely great after connecting with one of my mates. So one thing you could do on a gloomy Sunday afternoon – give a mate a quick call, or better yet, meet them for a drink if time permits. By Sunday evening you will feel great and be asking yourself why you hadn’t done it sooner. Just don’t get too pissed!

6. Book It Today

If you’re anything like me then you’ll love having something to look forward to. Whether its something big like a holiday or something small like a local comedy night or pub quiz. A great way to set yourself up for the week ahead is to search the web and find something for the diary. You could go to groupon or lastminute and find a good deal on a spa day or a relaxing weekend trip.

List is a great place to find stand-up comedy events and if you find something you like why not book it for a Sunday? If you need cheering up to avoid the blues then leave it to the professionals. I love stand-up comedy and always have a great time when I go – it’s just getting around to booking it.

Finally, there are loads of free events taking place up and down the country all of the time. Just do a google search for your local area and I’m sure there will something that takes your fancy. You could also try something new – who knows maybe you’ve got a hidden passion for pottery or a secret skill in poetry.

7. Walk The Walk

This brings us to my final way to beat those Sunday blues. It’s easy, it’s free and you could earn some money doing it. I wrote an article recently about how much you can earn with the Sweatcoin app – you should check it out. Basically Sweatcoin rewards your steps with a digital currency – and this can be exchanged for offers, prizes and stone-cold cash (in the form of a PayPal payment).

Walking has so many benefits for your health and wellbeing – it alone could eliminate any depressing feelings that bubble up from time to time – especially on Sunday’s. A great tip for podcast and audiobook fans is to save an episode from your favourite show and combine it with an afternoon walk. Make sure your Sweatcoin app is up and running and get that step count soaring.


Well, there you have it – 7 genius ways to beat those Sunday blues. You could try just one of them or a combination – either way I’m sure you’ll be feeling more positive in no time. Just remember, every small thing you do will accumulate to Upswing your life in a massive way. The journey starts with a single step – but the outcome will last a lifetime.


  1. Hi there. I am going around the neighborhood introducing myself. My name is Marc. My blog contains excerpts from my book The Driveway Rules. It contains memoirs about growing up with undiagnosed autism. I hope you stop by.

    Liked by 1 person

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