Have you ever been hit by the dreaded 'Sunday Scaries'? That sinking feeling of anxiety and dread that settles in as the weekend comes to an end and the workweek looms large? If this feeling persists beyond Sunday, leaving you dreading the entire workweek, you’re not alone. Many people experience this kind of unease, and it can stem from several factors:
Work is consuming you: The boundaries between work and personal life have become blurred, leaving you feeling perpetually 'on-call'.
The work environment is toxic. You might be working in a difficult culture dominated by problematic leaders, ineffective behaviours and practices, and unhealthy dynamics.
You're feeling bored and unfulfilled: Your work might not challenge or engage you, making you feel like your talents are being wasted.
You're feel uninspired: Work feels meaningless, draining your energy and passion.
How to turn your work week from dread to delight?
Transforming your work week into something you look forward to involves addressing these underlying issues with practical and creative strategies. Here’s how you can tackle each of these challenges:
If work is consuming you:
Set clear boundaries: Establish specific work hours and communicate them clearly. Use tools like calendar blocking to mark your availability and set expectations with colleagues. For instance, you might add a note to your email signature like, “My working hours are from 9 AM to 5 PM. I will respond to messages during these times.”
Create a reset ritual: Develop a ritual to signal the end of your workday. This could be as simple as a five-minute mindfulness exercise, a walk, or a change of clothes. These small actions can help create a mental separation between work and personal time.
Prioritise self care: Go beyond typical activities and incorporate practices that nurture your emotional and mental well-being. Try journaling about your day, practising gratitude, or engaging in creative hobbies that allow you to express yourself.
Reconnect with old passions: Revisit activities you once enjoyed but may have set aside. Whether it’s painting, gardening, or playing an instrument, engaging in these activities can help recharge your spirit and offer a refreshing break from work.
If your work environment is toxic:
Address issues directly: Use “feedforward” instead of feedback. Frame your suggestions positively and focus on future improvements. For example, “I noticed the recent project didn’t go as smoothly. What do you think about implementing [specific change] in the next one?”
Evaluate your fit: Assess whether the current job aligns with your long-term career goals and values. If it doesn’t, consider exploring new opportunities that better match your professional aspirations and personal values.
Seek support: Find allies within the organisation who share your concerns or values. Together, you might advocate for positive changes or provide mutual support in navigating the toxic environment. If you feel alone, perhaps confide in a trusted friend or a professional.
If you're feeling bored and unfulfilled:
Find ways to use your strengths: Identify your core strengths using tools like strengths assessments or reflective exercises. Then, seek out ways to incorporate these strengths into your daily work. For instance, if you’re great at problem-solving, volunteer for projects that require innovative thinking.
Have an open conversation: Schedule a one-on-one with your manager to discuss your current job satisfaction and express your interest in new challenges or projects. Propose specific ideas for how you could contribute in ways that align with your strengths and interests.
Explore career development opportunities: Reflect on your career path and determine if additional skills or experiences might help you advance. Consider enrolling in workshops, courses, or pursuing certifications that align with your career goals.
If you're completely uninspired:
Align work with your values: Identify your core values and assess whether your current role aligns with them. For example, if environmental sustainability is important to you, explore ways your work can contribute to this cause or seek roles in organisations that prioritise sustainability.
Communicate your needs: Have a candid discussion with your manager about what aspects of your job could be adjusted to better align with your values and passions. Propose solutions or projects that might infuse more meaning into your work.
Look for a new job that aligns with your values: Research companies that align with your personal values. Look for organisations with missions and cultures that resonate with you, and consider how their values reflect in their day-to-day operations.
Addressing the 'Sunday Scaries' involves more than just managing the negative emotions that come with it (e.g. dread, disappointment, sadness); rather, it’s about proactively designing (or redesigning) your work-life. Start by making small adjustments and gradually build towards a more fulfilling and positive professional experience.