How to spend Sunday to make the next week a success

But if Monday comes anyway, whether you like it or not, then marking time can still be avoided. To do this, you need to develop some healthy Sunday habits that, without interfering with your rest, will prepare you for the work week and help make it more interesting and productive. Use the following tips.

1. Take an hour to organize your time

You may not have planned to spend your Sunday hanging out in Google Calendar instead of enjoying the outdoors or your favorite sports show. But believe me, it's worth it.

Taking an hour or less on Sunday to figure out what you’ll do next week and plan what you’ll do next will help you get your thoughts in order and relieve anxiety.

Christine M. Allen PhD in Psychology, coach

Review your calendar, take notes and send them to colleagues if necessary, make a to-do list by priority, and determine what you will do on Monday morning.

And if you want to have such a good rest on Sunday so that on Monday you will be vigorous and full of energy, try to make all the tedious preparations in the morning, and not put them off until the last moment.

You know perfectly well what this is about. Do your laundry, prepare meals for the week, take out of the closet the clothes you wear to work so you don't wade through the jungle of hangers in the morning looking for something decent. Deal with all this in advance, so that later you can enjoy your vacation in peace.

2. Eat healthy foods

Have belly holidays on Fridays and Saturdays. A royal dinner on Sunday will only add stress to your body on Monday.

Eating fatty, heavy foods and alcohol on Sunday will lead you to sink into a deep, well-fed coma on Monday. As a result, you will be lethargic all morning.

Debra Nessel Nutritionist at Torrance Memorial Medical Center

Try to have delicious and balanced meals for breakfast, lunch and dinner on Sunday. To provide you with the energy you need, food should be low-fat, high in protein and complex carbohydrates. And fruits and vegetables rich in fiber will help digestion and make you feel fuller longer.

Remember to avoid drinking alcoholic beverages. Alcohol contributes to dehydration of the body, which leads to lethargy and decreased concentration. It is better to drink plenty of water.

3. Make the most of your day

There is nothing criminal about lying on the couch watching Game of Thrones on Sunday evenings. But if on Monday you want to be more productive, then it is better to devote Sunday to something more active, bringing inner satisfaction. For example, you can go camping or visit a shelter for stray dogs.

On the weekend, we all have some household chores, but sometimes it's important to find time for soulful activities that enrich you as a person or allow you to connect with those you love.

Christine Allen

Schedule a yoga class with friends or some volunteer activity on Sunday. This will allow you to spend the day to benefit yourself and those around you, and recharge your internal battery. On Monday you will feel inspired and pleased with yourself.

4. Focus on the positives

Rude people on the road, irritable colleagues, bad coffee - at the beginning of the work week, all this can turn into a vicious circle of minor troubles. The fear of Monday can easily become familiar to you. You will wonder what kind of trouble awaits you this time.

Instead, focus on the positive things that might happen to you when you return to the office. Maybe you will have the opportunity to attract new customers with your ideas, or, at worst, you can exchange fresh gossip with colleagues.

If the problem is that you have been dissatisfied with your work in general lately, take some time to think about it on Sunday. Think about what could help you enjoy your work more. Try to remember the times when you couldn't wait to get back to the office. Think back to all the hard work you went through to get a promotion. For many people, this was the best time of their career.

Ask yourself, what has changed since you had a sense of satisfaction with your job? What can you change to bring this feeling back? Maybe your fear of Monday is a signal to you to step out of your comfort zone and take on other responsibilities. Or it's time for you to start looking for something new.

Richard Citrin

Until you find a new job, focus on the positives associated with your current place: the salary, the opportunity to travel from time to time, or hanging out with your favorite colleagues who always know how to make you laugh.

5. Take and develop

Take the Monopoly out of the closet, invite your friends over for a few poker games, or invite the kids to play dodgeball.

Games, hobbies, and other activities that require you to be smart develop creative thinking, teach you to focus on a specific task, tidy up your thoughts, and improve your self-esteem.

Maura Thomas business coach, founder of the productivity and self-organization portal RegainYourTime.com

Organizational behavior research has shown that sports, computer games, and other mood-enhancing entertainment can also promote creativity.

If you want to feel refreshed, rested and inspired on Monday morning, then all of these qualities will come in handy.

It doesn't matter how much time you devote to games. The point is, you don't have to work on the weekends. Just use this time to make different parts of your brain work, but treat it as fun.

Maura Thomas

6. Train yourself to sleep well

The best way to keep out of the bustle of the Monday is to get a good night's sleep the night before. Healthy sleep will help to overcome stress, add optimism and confidence in your abilities, make you energetic and attentive. The start of the work week will not take you by surprise. Instead of hiding under the covers, you will rush into battle!

To get a good night's sleep, you need to eat healthy, light food on Sunday. The last meal should be about 2.5 hours before bedtime. This promotes proper digestion.

Michael Breus PhD, Sleep Medicine Specialist

Breus also recommends devoting at least 20 minutes a day to cardio workouts. Well, forget about drinking alcohol before bed.