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Sunday Reset Checklist: Best Way to Start Your Week

By Ethan Boldt

October 14, 2024

The Sunday reset. It’s an old concept that’s being reawakened on social media. Why? Because it works, and it’s actually fun.

Essentially, a Sunday reset is carefully planning out that day to get plenty done but also have some down time, including some “me” time. Just telling yourself you want to have a productive day isn’t enough. Planning is vital.

How often for a Sunday reset? About once a month works well for many, though some prefer every other week or even every week.

The benefits are real. Not only does a successful Sunday reset tick many items off your list, it’ll set you up for a productive week and help you both de-stress and generate a positive mindset.

The reality is that if you don’t knock out some of these chores, they can haunt you during the week and cause extra stress and bother. Sunday is a great day for many to tackle these to-do items because most of us have lighter schedules on this day and often not much on the calendar. (That being said, some folks prefer a Saturday reset, which can work just as well.)

Before we give you a Sunday reset checklist, here are some common features:

• It’s usually a combination of healthy, fun to-do’s and chores, all with an eye to the coming week.

• For most of us, our week is spent serving others. Sunday can be a day to catch up with your own personal to-do’s, give yourself a breather and put you in the right headspace for the coming week.

• It will give you the time to focus on taking care of some items on your list that your week simply doesn’t have time for and which may be nagging at you.

• If you have others in your household, involve them in the process by assigning out some of the chores. Emphasize how productive and fun this can be.

• Ultimately, a successful Sunday reset will get you (and potentially others) extra ready for the week, both mentally and in reality.

Without further ado, here’s the ultimate Sunday reset checklist. Consider following in the order suggested for peak success:

1. Don’t sleep away the day

In order to still capture that Sunday relaxing vibe, get up later than your normal weekday but don’t snooze away until late morning. After all, you want to be productive today. Have a big glass of water to start your day hydrated and refreshed.

2. Have a balanced breakfast

A high-sugar fest — like pancakes and tons of syrup — might be one Sunday ritual that either needs to be transformed or shelved. You want a breakfast that can fuel you for the day.

The best breakfast for energy is a balanced macronutrient one. In fact, it’s a feature in many of the best morning routines.

It’s common to accidentally skip one of the three macronutrients — carbohydrates, fat and protein — and potentially overdo one of them. Instead, a balanced blend of "macros" means feeling full for longer, prolonged energy for the day, support for your muscles, fewer blood sugar spikes, etc.

Many smoothies tend to be high in carbs, moderate in protein and absent of fats, for example. Many cereals and baked breakfasts are practically all carb and fat, with little protein.

Instead, try to get at least 20 to 30 percent of your meal with each macronutrient. For example, have a protein shake with fruit, a protein powder (such as Ancient Nutrition’s Multi Collagen Protein or Whey Protein) and a healthy fat (like almond butter, hemp seeds or Greek yogurt). Or go with eggs, turkey bacon and a slice of wheat berry bread (like Ezekiel).

3. Get in your morning supplements

Morning is the best time to take your supplements (unless indicated otherwise on the label’s direction for use) for a few reasons: so you don’t forget, so you’re getting the right nutrients and because — in some cases like with probiotics — it’s best to take first thing in the day before having any food.

So first have that probiotic with some water soon after you get out of bed. Taking it before eating helps ensure survival better compared to taking them after a meal, when the pH of your stomach becomes more acidic. Soil-based organisms, or SBOs, are super resilient and can survive an acidic environment, though.

Ancient Nutrition offers several different types of probiotics which include SBOs. Be sure to read and follow label directions for use.

Second, you're going to want a multivitamin to help cover your nutritional bases. Look at Ancient Nutrition's variety of multivitamins, including Once Daily's.

Third, consider a collagen supplement. As we age, our bodies’ collagen production naturally slows, so we can tend to develop fine lines, wrinkles and sagging skin. Collagen is a structural protein that contributes to our skin, hair and nail health by helping to form and promote healthy tissues.

Ancient Nutrition offers many different collagen supplements, including a new line of collagen supplements called Multi Collagen Advanced. Packed with 10 types of collagen from 10 food-based sources, they also feature ingredients that help one maintain a healthy weight, get leaner, gain muscle, rapidly hydrate and detoxify.

4. Pay some bills

While you’re digesting your breakfast, bring your laptop and those bills down to your kitchen table and knock out those bills. If you’ve got a home office, try to avoid it on Sunday so you’re refreshed come Monday morning.

Maybe also answer those personal emails you've neglected. Getting caught up with your bills and your correspondence helps clear some valuable mind space.

5. Get in a morning workout

There’s nothing like a workout to release some endorphins and elevate your mood naturally. A morning workout can take your day to another level.

Go for a morning walk, bike ride or run outside. Maybe it’s a yoga workout at home or a quick trip to the gym. (See our how to tone your body workout.) One thing is for sure: You won’t regret it.

Working out in the morning can raise your metabolism early, so it’s revving all day and thereby increasing how many calories you burn throughout the day. It also can create a positive and health-focused mindset, which affects the rest of the day in the right ways, such as making better food choices.

6. Meal prep

If your week is extra busy, meal prepping can be a massive time saver. It’s also a smart way to manage a healthy weight, as you will allot portion sizes when you put away the meals in freezable containers.

Aim for two to three big meals so you’re not eating the same meal all week long. If you have the cooking equipment, consider making a big slow cooker meal, another one with an Instant Pot and another one in the oven or on the stovetop. Have fun with it. Consider making one of the meals a chili or hearty soup.

7. Get the laundry started

Sunday is a great day to do your laundry. If you’re in a household with others, maybe assign it to someone else or each do their own laundry.

Make sure your sheets, towels and bath mats are some of the items washed, as starting your week with clean sheets, towels and bath mats is a must. Not only does it feel more clean and refreshing, washing these items helps clear out the yeasts, molds, bacteria and germs that can be present with damp towels, for instance.

8. Clean house

Put some music in your ears or blast it across your abode and get cleaning. There’s no better way to start a week than having a clean pad.

Again, if you have other folks in the house, consider assigning duties to others. Maybe one person does the bathroom (lucky them!), one does all the dusting, another vacuums, etc.

Finish by taking out all of the trash.

9. Get outside

Even if you’re gone outside earlier in the day, get outside again in the middle of the day. If it’s a nice day, consider even having your lunch outdoors.

Do a little weeding, water some plants, take a walk, get some natural sunlight … all the things you may not have time for during the week.

10. Plan your week

Maybe when you’re still outside, sit down and map out your week. Plot out what needs to get down and when. Schedule it into your calendar so you won’t forget it. Don’t forget to schedule some fun for the week, too.

11. Get in a healthy early dinner with plenty of protein

Aim for a 5 or 6 p.m. dinner so you’ll be able to go to bed early. After your busy day, enjoy a simple meal with some grilled protein (such as flank steak, salmon, lamb chops or tofu), steamed veggies and a grain (such as rice or quinoa) or a baked potato.

Finish with a healthy dessert high in fiber (good to keep you regular tomorrow morning) and protein (keep you full well past your bedtime) like chocolate chia seed pudding or pumpkin chia seed pudding.

12. Practice some self-care

Unplug and just take some time to yourself. Go to a quiet part of the house and read a book. Settle in by yourself or with a loved one and watch a show. Have some herbal tea and meditate.

Just do something that helps you fully relax, so you can soon head to bed without those so-called Sunday scaries.

13. Hit the sack early

Going to bed too late can undo some of the good you’ve done today. So make sure you’re going to bed early enough to get in at least 8 to 9 hours of sleep. For most, that means lights off before 10 p.m.

If that’s earlier than you’re used to, make it easier on yourself by eliminating all blue light at least an hour before bed. Maybe bring that book to bed, if you’re someone who gets sleepy reading. First do your full skincare routine so your skin will be feeling fresh in the morning, too.

Feel proud about all that you accomplished today and drift off to sleep remembering some of the day’s fun moments.