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As the Christmas break winds down, many people find themselves in a transitional phase: still technically off work, but mentally beginning to gear up for the workweek ahead. After a period marked by late nights, family gatherings, and a slower rhythm, shifting back to a regular schedule often triggers feelings of reluctance, unease, and low energy—even among those who generally enjoy their jobs. Experts in psychology and workplace dynamics emphasize that this is a widespread phenomenon, where the key issue is less about motivation and more about adjusting one’s mindset. Central to this adjustment is how individuals frame their Sunday.
Executive coach Beth Hope describes the so-called “Sunday blues” as a common experience rooted in anticipatory stress. The brain, anticipating Monday’s demands, prematurely triggers stress responses. To combat this, Hope advises building a “gentle bridge” between weekend relaxation and work mode, preventing a jarring transition. Practical methods include planning Monday’s priority tasks on Friday afternoon, which provides a clear point of departure for the week rather than an overwhelming flood of duties. Additionally, keeping Sunday evenings calm with reduced screen time can help the brain unwind, and avoiding early Sunday evening work check-ins or mental task planning prevents premature stress activation.
Hope also encourages making Sunday’s final hours more intentional. Engaging in fully absorbing activities such as exercise, social time, or creative pursuits can aid in mentally switching off from work thoughts. She notes that small habitual rituals—like a short walk, a warm shower, or organizing clothing and work materials for Monday—are beneficial, particularly when one’s mind feels scattered. For those struggling with lingering anxiety at bedtime, Hope suggests a “thought download”: writing down worries and tasks to externalize mental clutter. “Once it’s written down, the brain no longer feels the need to rehearse it, which can reduce anxiety and improve sleep,” she explains.
For people whose stress about Sunday extends into the workweek, wellness coach Denise Byrne highlights that the challenge is often about feeling overloaded rather than a lack of motivation. She points out that reduced motivation and concentration after a long break are normal and should not be seen as personal failure. Instead, January should be treated as a period of transition and intentional reset. Byrne outlines three key strategies for this reset: first, conducting a time audit early in the week to track how time is spent and identify unproductive patterns; second, recognizing energy drains by noting when and why concentration dips, so these can be managed strategically, such as scheduling demanding tasks during peak energy periods; and third, building structure through time-blocking and task batching to reduce overwhelm and decision fatigue. By creating an organized system, individuals can better focus on what truly matters and keep feelings of stress at bay during the busy start to the year.
Lesley Cooper, CEO of a consultancy, shares that returning to work after time off naturally brings reluctance. To ease this, she adopts intentional rituals like maintaining a consistent sleep schedule and focusing on good nutrition and hydration, helping her feel responsible and grounded. Upon returning, Cooper sets manageable, purposeful tasks that help her achieve early wins rather than feeling overwhelmed. She also makes a point of scheduling time to reconnect with colleagues on a personal level before plunging into work, a practice she encourages among her team. “I try to keep expectations lower in the first few days back to avoid that sinking feeling of ‘here we go again… too much to do and not enough time to do it,’” she admits, highlighting the importance of easing back into work with realistic goals and human connection
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