or How a Sunday Routine Sets You Up For Success
I have a dream Sunday. What I call a Super Sunday, a day filled with joy, family and prep so that I can start the week rested, excited and all set for success.
For me it looks like this:
I wake up around 7ish (I do have 2 young kids!) and have a leisurely morning of coffee followed by breakfast.
Around 9ish we are getting ready to head outdoors to hit the trails with a family hike. We have a nice lunch together and a little siesta time (watch TV, or read a book).
Then I move into Action Mode. I do some meal prep, put away laundry and look at my schedule for the week. 2-3 hours of all of us getting the house and ourselves ready for the week.
We have a nice family dinner, a relaxing evening and an early bedtime to make sure we are each getting the amount of sleep we need.
Not every Sunday looks like this though. And I can tell. Those weeks when I don’t have my Super Sunday, I’m a little bit more stressed and a little less rested. Which means it takes me longer to do things and I often feel like I’m a chicken with my head cut off!
But those weeks after a Super Sunday, I’m in a groove. I get into my flow and life and work and all the in between feels easy. I’m much happier, more creative and more likely to hit my goals.
I’m sure if you create a Super Sunday routine that it will make your next week go smoothly and you will see amazing results. You never know it could even change your life.
But your Sunday may not look like my Sunday, so here are some ideas that you can combine to create your own Super Sunday.
We all need to eat right? Eating a healthy diet filled with whole foods is actually a key part of being successful. But it isn’t easy to make happen, so here are some ideas of what you can incorporate into your Sunday to make it a breeze.
1. Make a Meal Plan
What are you going to eat for breakfast, lunch and dinner? Plan only for the work week and double up! Eat the same breakfast every day, and make enough at dinner for lunch the next day. That makes it less overwhelming.
2. Go Grocery Shopping
Get this done on Sundays (or Saturdays) when you aren’t tired or stressed. That ensures you shop for your meal plan.
3. Meal Prep
You don’t have to premake meals, although you can if that works for you. I mostly prep my vegetables and some components of meals and snacks to make throwing everything together much easier.
4. Eat with Friends or Family
During hectic weeks we may eat more meals alone or in a rushed state. Try and eat your meals on Sunday with family or friends and rejoice in your time spent together.
When the spaces we live in are a mess, we tend to feel like we are a mess. Taking some time, 15 minutes is better than nothing, to organize our lives will leave us feeling more relaxed.
1. Clean Up
Do a quick clean around your space. Putting things away, maybe dusting and vacuuming, just getting that outer order so that your inner calm comes out.
Organize something, like a closet or a drawer. It will make you feel AMAZING that you accomplished this and that feeling will roll right into the rest of your week!
3. Do Laundry
Make that morning rush easier by doing your laundry AND putting it away (always the hardest part, right!?). Maybe even pick out your outfits for the week. That leaves you more time in the morning to relax or sleep in!
A plan makes sure that what needs to get done gets done while also ensuring that we are going after our goals.
1. Check In
Revisit your goals. Look at your vision board (or post-it note) to remind yourself of why you are going after this goal. Look at where you are in accomplishing it so you can pat yourself on the back and see what needs to get done next.
2. Create a To Do List
Start off with what you need to do next week to get closer to achieving your goal by setting some mini-goals and creating a To Do List. Also take a look at what else you need to do and add those to the list.
3. Check Your In-Box
Whenever we look at our emails we immediately enter “urgency mode” and we only focus on the tasks and things to do associated with our emails. Prevent starting the week off in urgency mode by checking your emails on Sunday, that way you can begin your week focusing on what moves you closer to achieving those goals.
4. Plan your Week
You know what you need to do, but WHEN are you actually going to do those things? Look at your week ahead and slot your mini-goals and other items on your to do list into openings.
Relaxing is just as important (if not more so) then everything else and Sunday is the PERFECT day to get some good relaxation and self-care in.
1. Read a Book
Not a business one, but one that you WANT to read. A good juicy fiction, a thrilling crime novel or an intriguing Non-Fiction book. Carve out 30 minutes and enjoy losing yourself with a book. For me, I read 30 minutes every morning with my coffee and then 30 minutes every night before I go to bed.
2. Enjoy Nature
Movement is amazing in how it can propel us forward, but especially movement outdoors in nature. Nature is restorative, there is science to back that up. So doing something outside is a great Super Sunday activity.
Enjoy the day relaxing the way YOU want to relax, whether it is a nice long bubble bath, bingeing Netflix or shopping with friends. Enjoy the day off.
4. Go to Bed Early
As adults, we need 7-9 hours of sleep a night. I’ve written before about how important a good sleep routine is for your success and there is no better way to start your week and to end your Super Sunday by going to bed 7.5-9.5 hours before you need to wake up on Monday.
Here is a sneak peak into my recent #supersunday:
The first couple of months that I started my business, I was doing what a lot of people do when they start something new. I was following lots of experts, reading their articles, using their free resources and trying to take their generalized advice and make it work for my specific circumstances.
I felt like I was putting together a puzzle but all the pieces didn’t really fit. Which left me constantly questioning my work, tweaking it and all around just feeling lost and confused.
It wasn’t until I finally sucked it up and realized that I needed to INVEST in myself and my business that I felt confident and saw the growth I wanted. I picked a coach that made sense for my business model and have never looked back. I got the clarity I needed and was able to grow my business much faster than I had anticipated and have had more success like being featured in numerous articles, writing for my peers and even interviewed on Blog Talk Radio.
As someone who is super frugal and who wants to do it themselves, it was really hard to suck it up and make the investment.
I know I’m not alone in that, so I wanted to provide some great reasons why you should consider hiring a Coach (business, career or life).
Reason 1: CLARIFY YOUR GOALS
There are a lot of voices out there telling us what we SHOULD want so it is really hard to cut through the noise to tap into our own motivations and figure out what we REALLY want. A coach helps you get crystal clear on how you measure success and happiness and what that means for your future.
Reason 2: GET THERE FASTER
You know what you want, now you have to make it happen. Having a coach to lean on, to cheer you on and to push you will help you get there faster.
Reason 3: PREPARE FOR THE WORST
Achieving a goal isn’t as easy as we'd like to believe. It is a tough journey filled with lots of ups and downs. A coach has seen it all, they have supported many on their journeys plus have usually been on a journey of their own. That means that they know the lows you are about to face and can help prepare you for them. On top of all that, they are there to support you during those tough times.
Reason 4: THE TOOLBOX
Coaches have a toolbox, full of strategies, perspectives, tips and tricks, making it easier to navigate your journey.
Reason 5: SUPPORT SYSTEM
A major key to success is having a strong support system, one that is there for you but one that is also there to keep you accountable. Regular meetings with a coach keeps you on track.
Reason 6: SETS YOU UP FOR SUCCESS
We all have bad habits, ones that prevent you from making your dreams a reality. A coach will help you figure out what those are and provide support and tips on replacing those habits with ones that support your path to success not destroy it.
Reason 7: SAVES YOU TIME
When you give up an hour a week to a coach you’ll actually gain time. Allowing you more work/life balance or time to achieve those goals. Coaches help you figure out time management and how to say “No” to yourself and others.
Reason 8: UNLOCK YOUR INNER WISDOM
When we clear away voices that aren’t ours, develop helpful habits and free up time, an amazing thing happens. We unlock our own inner wisdom that will help guide us in our careers and lives.
Reason 9: BE THE BEST YOU
We hold ourselves back in so many ways. A coach helps you live the life YOU want and help you face FEAR and to push you out of your comfort zone so that you can achieve those careers and lives that you are looking for.
I know that my clients have been helped in these ways as I have been through my own work with my coach.
Finding a coach that you connect with, trust and whose opinion you value is vital. To see if I am that person for you, schedule a free Discover Your Career strategy call.
The weather is perfect. Sun’s out, there's a light breeze with not a single cloud in sight. A perfect day to spend outside, maybe at the beach or on a patio. Definitely not indoors in our cubicles. But alas, that is exactly where we find ourselves. And it sucks.
It is really hard to motivate ourselves when the only thing we want to do is shut up shop and head outdoors to enjoy the summer weather. Especially when winter seems to last FOREVER, am I right? We don’t come in excited, the daily drudgery of our work has us feeling low and our creative juices have dried up.
But, if we ARE going to be stuck inside, we may as well do something with this time instead of wasting the hours away until quitting. Let’s ignite that spark and make a difference using one (or more) of these ways to make that happen.
1. Create a BIG Goal
Now is not the time to be too realistic, now is the time to go big since going home isn’t an option.
What would you LOVE to do in your job – what would make you excited, leave you feeling super proud and make a difference all at the same time?
Let’s break that goal down to some smaller steps so that you can actually make it happen. A great place to start is to create a rough plan of the who, what, how and why of the goal.
Who you need to talk to and engage.
What needs to get done.
How you are going to do it.
Why this needs to be done.
2. Learn Something New
Some workplaces get slow in the summer, making the days seem even longer. If there is no big goal on your mind, maybe use that time to learn a skill that will benefit you. You don’t have to enroll in any big course or anything. Check out conferences or webinars. If there is no money for it, check out some free options such as Lynda (free through your library) or EdX. You could also ask about the potential of job shadowing others within your company.
3. Do Something Fun
Schedule a fun event during work hours – like a fun lunch out, drinks after work (on that patio!) or a picnic in the park. Enjoy the weather when you can by getting out during lunch or walking outside to grab a cup of coffee.
4. Ask for Constructive Criticism
It isn’t always fun hearing constructive criticism but one thing is for certain – it usually motivates us to improve and do better! Schedule a meeting with your manager and ask for their feedback and direction. Tell them your frustrations, your goals and ask for their advice on how you can do and be better. Then make plans to tackle the problem head on.
5. Schedule What You Loathe
Every job has aspects to it that we absolutely hate. And during the summer that hatred seems to grow like crazy. Get it over with. Schedule it in, ideally first thing in the morning. Get it done so that you can stop dreading it and enjoy the rest of your day.
6. Celebrate Yourself
Reward yourself for sticking it out, for accomplishing things and for showing up. It can be as simple as bragging to a friend or coworker, enjoying an ice cream cone during lunch or updating your summer work wardrobe with some of the latest fashion trends.
7. Find a Mentor or Mentee
A sure way to boost your morale AND your career is by finding someone who can help you or finding someone that you can help. Set up regular meetings with someone to discuss your career, getting or giving actionable advice, and figuring out the right next step.
8. Leave on Time
We all have to work late sometimes, that’s life. But we can try and make it a priority during the summer to leave right at 5pm so that we can enjoy those last few hours of sunlight. And fill up your evenings and weekends with your favourite summer activities, that way you don’t feel like you are missing out on all the fun while at work. If work is quite busy, consider going in early!
9. Take some time to Reflect
Is summer to blame for your lack of motivation? Be honest with yourself. If not, then maybe it is time for something new – a new career, a new job, a new industry.
Consider working with a Career Coach to gain some clarity on your future. Schedule a call to see if come September, you should be starting to get serious about your next move.
Sara Curto, Career Management Specialist. Working with you towards Career and Job Search Success.
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