Tonight’s Homework Assignment: The Sunday Scaries
Sunday nights often bring a quiet anxiety that many teachers and leaders know too well. The “Sunday Scaries” aren’t about avoiding work — they’re about caring deeply. This post explores how to turn that anxious energy into reflection, intention, and calm before a new week begins.
It starts quietly…the sunlight fades, the inbox fills, and your mind begins to wander to Monday. The lesson plans, the meetings, the emails you meant to send. The weekend feels too short, and suddenly you are already back in the rhythm of the week. The “Sunday Scaries” are real, and they touch nearly everyone in education…teachers, counselors, and administrators alike.
For teachers, it might be the mental load of planning, grading, or worrying about a student who’s been struggling. For leaders, it might be the weight of the week ahead, knowing how much depends on our calm and clarity. At every level, we carry the invisible work of care…and sometimes, that care follows us home.
I used to think the Sunday Scaries were just part of loving your job too much. Over time, I realized they were something deeper. They were my mind’s way of preparing for impact, of bracing for the energy it takes to hold space for others. That anticipation is common in education because our work is human. We are not just planning lessons or meetings. We are preparing to show up for people.
Research on anticipatory stress confirms what many educators already feel. Even thinking about work demands can trigger the same physiological response as the stress itself. For teachers and school leaders, those demands are often emotional, not just logistical. We carry empathy, worry, and a deep desire to make a difference. That combination makes our work meaningful but also exhausting.
What has helped me, both as a leader and as a person, is learning to use Sunday evening not as the end of rest, but as the beginning of a reset. Instead of letting anxiety fill the space, I’ve built small rituals that ground me for the week ahead.
Plan the purpose, not just the tasks.
Before diving into lesson plans or meetings, take a moment to name one intention for the week. It might be patience, connection, or presence. Purpose brings calm where pressure builds.
Reflect instead of rehearse.
Instead of running through what could go wrong, spend a few minutes remembering what went well the week before. Gratitude quiets the nervous system and shifts focus from fear to strength.
Protect the last hour.
Turn off notifications. Walk the dog. Make a cup of tea. Whatever you choose, claim the final hour of your weekend as your own. It reminds you that life outside of work deserves your attention too.
Reach out, don’t retreat.
If Sunday nights feel heavy, talk about it. Share that reality with a trusted colleague, partner, or friend. The Sunday Scaries lose their power when we name them.
We teach best and lead best when we start from a place of peace. The Sunday Scaries are not a weakness. They are a reminder that what we do matters deeply. When we learn to listen to that feeling and respond with intention, we give ourselves and each other permission to begin the week with balance, not burnout.
So tonight’s homework assignment is simple.
Pause. Breathe. Reflect on what went well and what you are grateful for. Let your thoughts settle and your focus return to what truly matters. You are grounded, capable, and ready for a new week filled with possibilities!
If you need a way to reset before Monday, try this 10-Minute Grounding Body Scan Meditation. It’s one I often use on Sunday nights to quiet my thoughts and begin the week with calm and clarity.