Let’s be real—there’s something about Sunday that just feels like a reset button. It’s the perfect blend of reflection and preparation, where you get to pause, breathe, and set the tone for the week ahead.
Over the years, I’ve built a simple yet powerful Sunday planning routine that helps me walk into Monday feeling organized, clear-headed, and (dare I say it) excited. If you often find yourself scrambling through the week with no direction, this routine might just change the game for you too.
Step 1: Slow Down Before You Speed Up
Before I dive into lists and calendars, I take a moment to slow down. Whether it’s brewing a cup of tea, lighting a candle, or playing soft music in the background, I start by creating a calming space. This isn’t just a planning session—it’s me time.
This little ritual sets the mood and reminds me: I’m not just planning to be busy—I’m planning to be intentional.
Step 2: Reflect on the Week That Just Passed
I ask myself:
- What went well this past week?
- What could I have handled better?
- Did I follow through on my top priorities?
- How did I feel—mentally, emotionally, physically?
This reflection helps me learn from my wins and missteps instead of repeating the same patterns. Sometimes I jot it down in a journal. Sometimes it’s just a quiet mental recap. Either way, it grounds me.
Step 3: Brain Dump Everything
Next, I do a big ol’ brain dump. I write down every single thing swirling around in my head—errands, ideas, deadlines, reminders, all of it. No structure, no filters. Just get it out.
This clears mental clutter and makes space for focused thinking.
Step 4: Prioritize & Organize
Once everything’s on paper, I go through and highlight:
- Must-do tasks
- Appointments or events
- Ongoing projects
- Personal goals (like workouts, reading, meal prep)
I use a simple method: Top 3 Priorities per day. That’s it. I don’t overload my week with 15 tasks per day—I focus on what matters most.
Step 5: Map It Out on My Calendar
Now I block time for:
- Work tasks
- Self-care (yes, it gets a spot too!)
- Creative time or learning
- Breaks and buffers
I use Google Calendar for flexibility, but any planner works. Time-blocking helps me stay realistic. If my Monday looks like a superhero schedule, I know I need to scale back.
Step 6: Plan Meals & Prep (Even Just a Little)
I’m not a meal prep guru, but planning what I’ll eat during the week saves so much decision fatigue. I jot down 3–5 meal ideas and prep a few basics like:
- Chopped veggies
- Cooked rice or grains
- A batch of protein (like chicken or tofu)
Even small prep = fewer “What should I eat?” moments.
Step 7: Reset My Space
I tidy up my desk, do a quick clean of the kitchen, and reset my bedroom so it feels fresh. Nothing fancy—just enough to make my space feel calm, not chaotic.
A tidy space = a tidy mind.
Step 8: Set a Weekly Intention
Finally, I write one intention for the week. Something like:
- “This week, I choose focus over perfection.”
- “I will create before I consume.”
- “Progress over pressure.”
This little mindset anchor keeps me aligned when things get busy.
Final Thoughts: It’s About Ownership, Not Perfection
You don’t need to follow my exact steps to build a Sunday routine that works. The point is to take control of your week before it takes control of you.
Even just 30 minutes of intentional planning can shift your entire vibe—from reactive to proactive.
So light that candle, grab your favorite pen, and make Sunday planning your weekly act of self-leadership. Future you will thank you.
Would you like a printable Sunday planning checklist or a digital weekly template? I can create one for you just say the word love in the comment section below!
