The Journey: #24 So Long, Scaries

It used to hit me like clockwork.

Sunday. 3:00 PM.

That slow build of dread. The “Sunday Scaries” creeping in like a fog.

But one Sunday, it wasn’t just dread.

It was a full-blown anxiety attack.

I was at my nephew’s birthday party, mid-celebration, when my boss texted me:

 “Can you send me the deck for tomorrow’s customer meeting?”

Panic.

I had completely forgotten to finish it on Friday. Competing priorities got the best of me, and now here I was…

No deck.

My boss waiting.

And me, racing home from a family party to clean up the mess I made.

That drive home?

I made myself a promise: This will never happen again.

I needed a system, not just a to-do list.

I didn’t want to feel out of control anymore. I didn’t want to spend my Sundays spiraling.

I wanted peace. I wanted preparation. I wanted to lead my week, not react to it.

So I built my own structure.

My “Sunday Scaries” Exit Strategy:

It starts on Friday.

I block 90 minutes Friday afternoon. Non-negotiable. This is my future-self care.

Here’s what I do:

Calendar review. I scan the week ahead, flag meetings that need prep, and move anything that doesn’t make sense.

Inbox zero. I don’t leave anything important lingering. Weekend me deserves the peace.

Weekly priorities. I write out my top goals so I don’t start Monday guessing what matters.

Sunday is sacred prep time.

Not doom-scrolling. Not inbox panic.

Just me, my notebook, and 60–90 minutes of clear, proactive planning.

Here’s what it includes:

Reflecting on my bigger goals, OKRs, strategic initiatives, whatever matters most

Planning work outside of meetings (real needle-movers)

Scanning inbox once to draft responses and tee up the week

Adjusting calendar blocks so my time reflects my priorities

This isn’t hustle culture.

This is calm culture.

And when I give myself the gift of structure, the fear fades away.

I don’t fear Mondays anymore.

And I don’t dread Sundays either.

If the Sunday Scaries are still showing up for you, don’t just push through.

Design something better. You’re the boss of your time.

Structure isn’t restrictive.

It’s how you protect your peace and set yourself up to win.