Lazy Sundays are out, self-care Sundays are in. A restorative Sunday ritual is like a warm-up stretch—it prepares your body and mind for the marathon of the week ahead. So if you’ve been struggling with sluggish Mondays that make you feel like you're playing five straight days of catch-up, it’s probably time to start reevaluating the 24 hours prior.

And you can start by envisioning your Sunday like the routines athletes and fitness enthusiasts commonly rely on to put them in the right headspace before training and competitions. Whether you’re looking to energise for the week ahead or decompress from an activity-fuelled Saturday, a consistent Sunday ritual will improve its effects, make it easier to stick to, and provide more benefits in the long run.

Unsure how to wrap up your weekend the right way? Read on for our self-care Sunday tips to rejuvenate your mind, body, and spirit.

Different from goals, intentions focus on purpose and feeling. They’re not what you want to accomplish but how you want to approach your week. Think of it this way: a goal is “work out 3 times a week,” while intentions would be to feel more well-rested or incorporate more mindful movement.

Make a list of your intentions and check in with them every day so you can stay aligned with your aspirations.

Self-care has become a pop culture buzzword, with your social media feed full of influencers showcasing their self-care lifestyles. But really, self-care and wellness look different for everyone—it’s all about what fills your cup.

What makes you feel relaxed, restored, pampered, and fulfilled? That’s the type of self-care you should focus on. Maybe that means taking a bath and putting on a face mask, practicing some mindfulness meditation, or maybe it’s connecting with a friend on a video call. A Sunday reset is all about what makes you feel most like your true self, so you can show up with kindness and intention during the week ahead.

A weekly meal plan is a lifesaver at the end of a long day. Instead of scouring the fridge after work, you’ll have a nutritious and delicious meal already made, or at least all the ingredients ready to go.

On Sundays, map out your meals for every day of the week and go grocery shopping based on this plan. Not only will you be prepared, but you’ll also avoid food waste by buying exactly what you need.

Then get a jump start on meal prepping. Sunday is the perfect opportunity to: 

• Wash, peel, and chop fruits and veggies

• Marinate meat and fish

• Make large batches for leftovers 

With tupperware stacked neatly in the fridge and a specific meal plan to follow, you’ll be able to happily and healthily nourish your body throughout the week.

A chaotic space leads to a chaotic mind, so Sunday is a chance to reset your home and start fresh. Even if you don’t have time for a full deep clean, set aside half an hour for the basics:

• Vacuum the floors

• Wipe the counters

• Do the dishes

• Clean out the fridge

• Change your sheets and towels

• Finish a load of laundry

• Take out the trash and recycling

A Sunday clean is also a great time for other household chores, like watering your plants and sorting through the mail.

A renewing part of any self-care Sunday routine is getting some fresh air and connecting with the natural world. Spending time in nature has both cognitive and physical health benefits, as it helps with stress management, mood and mental health, and attention span. Studies also show that green spaces reduce your risk of various medical issues.

You don’t have to crush a day-long hike in order to check this off your list (but if a hike is calling, go for it). All it takes to get some fresh air is to step outside—even in urban spaces. Sundays could be for a relaxing stroll through the neighbourhood, reading at a nearby lake, or playing a pickup game with friends.

An outdoor Sunday workout can also be a refreshing change of pace from the gym grind. Enjoy some open-air yoga, level up on the tennis court, or embrace the teeth-chattering benefits of a cold plunge. No matter what type of activity you choose, outdoor exercise will invigorate both your mental and physical health.

Your sleep schedule applies on Sunday, too, even if you take a midday catnap. Take it slow on your Sunday morning, but don’t sleep in so much that you throw off your circadian rhythm. Wind down early, following all the steps of your Sunday evening routine that set you up for a productive Monday.

Not sure what to include in your nighttime routine? Here are some tips:

• Mindfulness meditation

• Reading

• Journalling

• Red lighting

• White noise

• Muscle relaxation exercise

• Digital detox (that’s right, phones away)

Just because it’s the weekend doesn’t mean your healthy habits and personal growth should fall by the wayside.

There’s nothing like incorporating a good sweat into your Sunday rituals to make you feel your best. And you’ll look and feel your best while reaching your fitness goals with P.E Nation as your go-to source for dynamic, sustainable activewear.

Stock up on gym bag essentials with our wide range of women’s leggings, workout tops, sports bras, bike shorts, and more. From matching sets to high-impact sports bras, we’ve got you covered in comfort and style. Elevate your Sunday routine today.

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Sources:  

American Psychological Association. Nurtured by nature.