Sundays are made for slowing down.
For many of us, the week is filled with responsibilities: clients, emails, errands, caregiving, and the endless list of things that never seem to end. By Sunday, our minds are tired even if our bodies are still in motion.
That’s exactly why Self-Care Sunday matters. It’s not about indulgence or checking off one more “wellness” task. It’s about reconnection. A chance to tune in, breathe, and give your nervous system a little bit of a reset before the week ahead.
As a therapist, I often remind my clients that self-care doesn’t have to be elaborate or expensive. It’s about small, intentional acts that refill your cup and remind you that you matter too.
Here are some of my favorite therapist-approved Self-Care Sunday ideas to help you create calm, connection, and renewal. No guilt required!
1. Start Slow
Let Sunday morning unfold gently. No alarms, no rushing, no pressure to “be productive.”
Pour your coffee or tea and take it outside, even if it’s just your patio or balcony. Feel the air, notice the quiet, listen to the birds, and let yourself be. Most Sundays, I start the day by letting the dogs out and sitting on my patio with coffee. No phone, just quiet. It’s the simplest way I remind my nervous system that I’m safe and home.
Therapist Tip: Slowing your pace signals safety to your body. It tells your nervous system, “You’re not in danger anymore.” That’s the foundation of true self-care.
2. Do a Mini Digital Detox
One of the simplest ways to reset is to step away from screens. Even for an hour, put your phone on “Do Not Disturb.”
Scroll-free time helps your mind rest and gives space for creativity and reflection to return.
Try this:
- Read a book or magazine instead of scrolling.
- Go for a walk without earbuds.
- Play music while you cook instead of watching a show.
Therapist Tip: Even short digital breaks can reduce anxiety and improve mood. You don’t have to go off-grid. Just create moments of quiet from constant stimulation.
3. Move Gently
You don’t need an intense workout to support your body, just movement that feels good.
Stretch, do gentle yoga, dance in your kitchen, or if you’re near water, paddle board or swim for 30 minutes. Movement helps clear mental clutter and releases built-up tension from the week. Some Sundays, I paddle board for half an hour, not for exercise, but because being on the water helps me breathe deeper and think clearer. If the weather is bad, I aim to just do some gentle stretching or yoga, or a short walk.
Therapist Tip: Focus on how movement feels, not how it looks. If it brings ease or joy, it’s self-care.
4. Nurture Your Body
Sometimes the kindest thing you can do is take care of the basics.
- Drink water throughout the day.
- Make a nourishing meal: something colorful, fresh, and satisfying.
- Take a long shower or bath with your favorite scent.
Therapist Tip: Self-care isn’t about perfection. It’s about presence. Choose one simple act that makes your body feel cared for.
5. Reflect or Journal
Self-Care Sunday can be the perfect time to check in with yourself before the week begins.
Grab your journal and reflect on:
- What went well this week?
- What felt heavy?
- What do I need more (or less) of in the coming week?
I usually journal at night, but on Sundays, I’ll sometimes jot a few notes about the week: what I’m proud of, what I need to let go of. If journaling isn’t your thing, use voice notes or talk it out on a walk. Reflection helps you reconnect with what matters instead of running on autopilot.
Therapist Tip: Don’t focus on writing beautifully, just try to focus on being honest. The goal is release, not perfection.
6. Create a Sunday Ritual
Rituals help anchor us. They can be as simple as lighting a candle while you read, meal prepping while music plays, or taking a sunset walk.
The key is intention, doing something that signals to your body and mind: this is time for me.
My Ritual: Every Sunday evening, I tidy my space, plan my meals, and take my dogs outside for a quiet moment under the sky. It grounds me before the new week begins.
Therapist Tip: Consistent rituals create calm through predictability. They become little safety signals your brain learns to trust.
7. Connect or Rest from Connection
Sometimes self-care means reaching out. Other times, it means turning inward.
Ask yourself: Do I need solitude or support today?
If you need connection, call a friend, write a letter, or plan a simple dinner with someone you love.
If you need quiet, that’s valid too. Let yourself recharge.
Therapist Tip: Boundaries are a form of self-care. Honor what you truly need, not what you “should” do.
8. Prepare Gently for the Week Ahead
End your Sunday by easing into the week, without overwhelm.
Try:
- Writing a short to-do list for Monday (only the essentials).
- Laying out clothes or prepping breakfast.
- Visualizing your week with calm intention.
This helps reduce Sunday anxiety and replaces the “Sunday Scaries” with a sense of readiness for the week ahead.
Therapist Tip: Transition rituals help your brain shift from rest to readiness smoothly, without the extra stress.
Bonus Ideas for Your Self-Care Sunday
Pick one or two, not all. The point is to feel rested, not scheduled.
- Take a nap.
- Go paddle boarding or spend time near water.
- Listen to a calming playlist.
- Paint, doodle, or do something creative.
- Try a guided meditation or breathwork video. You can find lots of them for free on YouTube.
- Watch a comforting show or movie guilt-free.
Final Thoughts
For years, I treated Sundays like catch-up days: chores, work, anything but rest. It wasn’t until after my mom passed that I realized I was running on empty. Creating a true Self-Care Sunday routine became one of the first ways I learned to slow down again and reconnect with myself.
Self-care isn’t something you earn after doing enough, it’s something you deserve just for being human.
Sundays can be your reminder to come home to yourself. To rest, restore, and reconnect with what makes you feel alive.
I still have busy weeks, tough days, and moments where I forget to pause, but every Sunday reminds me that healing doesn’t happen in one big reset. It happens in these quiet, intentional moments of care.
Whether it’s ten minutes of stillness, an afternoon paddle on the water, or a quiet cup of coffee on your patio, just make it your ritual.
Your body, mind, and heart will thank you for it.
If you’re ready to take your own gentle first step, I’d love to invite you to subscribe to my newsletter. You will receive a free download of my 5-Day Self-Care Reset Plan. It’s a simple way to start making space for yourself again, in just five minutes a day.
Feel free to visit my Etsy shop for resources to help you on your journey. I also have a free private self-care interactive Facebook group for women that you can join here.
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