"Every Single Thing I do During My Sunday Reset Routine To Set Me Up For The Week Ahead"

Plus, how it's transformed my mental health.

One of my favourite silly little pastimes is watching people’s ‘Sunday reset’ videos on TikTok. There’s something incredibly satisfying about seeing creators crank out the tasks many of us dread getting on top of – the mountains of laundry, the backbreaking vacuuming, the general tidying and meal prepping for the week ahead.

For a lot of my twenties, I didn’t have a Sunday reset routine (not that we would have called it that back then anyway, this was pre-TikTok times). Instead, I would procrastinate like my life depended on it. I’d do chores in chaotic fits and spurts across the workweek, and I’d often be hungover or tired on Sunday and avoid doing anything remotely productive.

The work week that followed was always chaotic. My laundry hamper was bursting at the seams – let’s just say sometimes I’d have to resort to wearing bikini bottoms – and I’d often leave the house in a disorganised flurry. My work bag would inevitably be missing some key items like my reading glasses or headphones, I wouldn’t have packed a healthy lunch and my anxiety would be through the roof.

As I grew older and my responsibilities mounted, the ramifications of not re-centreing and preparing myself each Sunday for the week ahead were getting harder to ignore. I was wasting money I didn’t have on buying lunches at work. I’d get home and have to tackle the laundry (my most despised chore) and general tidying while exhausted from a day’s work.

Afterwards, I’d often order takeaways instead of cooking because I already felt like so much of my free time post-work had been gobbled up by chores. I felt permanently exhausted and frazzled, and my chest was constantly tight with anxiety.

The power of a Sunday reset routine

But in the last few years, I’ve adopted a Sunday reset routine that’s had a noticeable impact on my mental health. I’ve struggled with anxiety and at times depression since I was a teenager, and if there’s one thing that’s always made me feel better, it’s cleaning and organising. By cordoning off a dedicated period each Sunday to tasks that will make the following week run much smoother, my anxiety across the week has lessened dramatically.

Having work lunches and easy weeknight meals prepped and ready to go means I’m making healthier choices food-wise, which makes my brain less likely to spiral or fall into a depressive slump. Waking up and coming home to a space that’s dust-free, tidy and sparkling clean helps minimise the mental mess in my mind, and allows me to properly unwind from the stresses of the day. And I’m not alone in this – research shows that our brains prefer order and that clutter and mess can have an adverse impact on our cognitive resources.

How I streamlined my Sundays

So what does my Sunday routine entail? Firstly, I put a load of washing on. That way, I know the laundry is happening in the background while I’m doing other pressing tasks. Usually, I’ll give my space a general tidy, remake my bed and vacuum and wipe down any surfaces. Once that’s done, I write out a to-do list for the week. Are there any pressing tasks I need to get done by certain days, or meetings or social occasions I need to remember? I put reminders in my phone about each of them, so nothing slips through the cracks.

Then, the washing will be ready to hang up – it’s been a game-changer getting my most hated chore done in one fell swoop each Sunday. Post laundry, I’ll cook a healthy dinner that’s easy to portion out for lunches, like lasagne or soup, and I’ll freeze the excess.

Then, after eating, we enter the final stage of my routine: pamper time. I light a candle or some incense, have a shower or bath and do a face mask/gua sha/something elaborate skincare-wise. Once I’m squeaky clean, sitting in a bedroom that’s also squeaky clean, I pop on a soothing NTS playlist (one like this) and journal or read. I can feel in real time the way this routine minimises my anxiety, but it’s future me who benefits the most.

Why it’s worth your time

When I crawl home from a long day in the office and open my door to a well-made bed, a ready-to-go healthy dinner and clean underwear for the next morning, the relief I feel is palpable. Getting that much-needed downtime at the end of the day helps me sleep better too, another factor that can impact mental health. So if you’ve been craving some order in your life (and your brain), the next time you see a Sunday reset video on social media, use it as motivation. Future you will thank you.

For more from Cait, follow her @caitemmaburke

This article is intended for informational purposes only and is not a substitute for individualised health advice. If you are concerned about your health and wellbeing, please speak to your GP, who will advise on the correct treatment plan. You can also call Lifeline 24/7 for mental health support on 13 11 14.