Sundaytime Sadness: The New Weekend Mood Hits Singles the Most
Forget the Sunday Scaries. There’s a new weekend villain in town, and she’s somehow messier. You know that wave of loneliness, restlessness, and “ugh, I wish I didn’t feel so sad” energy that hits right before Monday? That’s a whole trend. Apparently, as soon as the weekend slows down, everyone’s brain seems to spiral and the ruminations (usually about the past and missed opportunities or thinking of “the one that got away”) start to creep in. The feeling gets worse during the holiday season, and especially for singles. Turns out, twinkly lights, matching pajamas, and every couple on the internet acting like they’re starring in a Netflix movie brings singles existential dread.
According to a new Dating.com survey, 65% single people report Sunday is the loneliest day of the week, with 2 out of 3 respondents feeling lonely, anxious, or straight-up drained. As a result, many single people even resort to extreme measures such as working on a Sunday just to stay busy (74%).
The same tired self-care routine can be useless for overcoming Sundaytime Sadness, but that doesn’t mean you can’t try to fight back. Here are three psychological tricks to help you feel better.
Create a Sunday ritual that isn’t about productivity or improvement
Watching happy couples and families online on a late-evening doomscrolling session is a thief of joy and a waste of time and energy for 34% of the survey respondents. Creating your own cosy ritual to replace doomscrolling can be an antidote.
Make sure it isn’t repackaged productivity: no meal preps, no laundry folding. Pick an unproductive thing you only do on Sundays. It can be a weird snack combo, a specific playlist, a hobby that you enjoy (even if it’s something you wouln’t share with your friends, like knitting). Thanks to this, your brain will start associating Sundays with quality time, not doom. In addition, think of the people in your life who you laugh with the most and try to see them or speak with them as much as possible. Laughter is medicine. It can lighten your mood.
Use the “micro-plan” trick
24% of the surveyed singles say not having plans or structure makes their Sundays harder to stomach. 3 in 4 even fake weekend plans so people don’t think they’re home alone.
Instead of forcing yourself to pack the day with plans, plan shorter things (like, 10-15 minute entertainment) to look forward to. A walk to take some photos. The trick is to make these plans low on commitment and high on mood boost impact.
Start a “fun-only” Sunday group chat
While couples spend all their spare time together, for singles, a community can make a difference. Create a Sunday-only chat with a friend or two. The only rule is to keep it drama-free. On Sundays, share one fun thing, one silly thing, or one “this is so minor, but it annoyed me” thing. This will give you a feeling of connection without doing any emotional labor, which is the perfect social energy level for end-of-weekend brain.
Sundays don’t have to feel like the beginning of a catastrophe. With little intention and structure, you can turn Sundaytime Sadness back into actual weekend energy, or at least something less unhinged.
Written by Jaime Bronstein, LCSW – is a relationship therapist and resident expert at Dating.com, the leading virtual intimacy platform.