Ready to kick those Sunday scaries to the curb and start your week on a high note? Enter Sunday Reset journal prompts, your new ritual for shaking off last week’s chaos and embracing a fresh mindset. Between late-night study marathons, weekend plans that may or may not have included Netflix, and mini “What am I doing with my life?” crises, it’s no wonder that by Sunday, you’re more “meh” than motivated. But what if Sundays became your secret weapon for a fresh start?
Made popular by content creator Rhegan Coursey, the Sunday Reset is exactly what it sounds like: getting productive to start your week off right through chores, cleaning self-care, and journaling. Think of it as your mental refresh button (no judgment if you’re still in PJs at noon — I still am right now as I’m writing this). Journaling isn’t just a chance to scribble out a to-do list; it’s a time to dive deeper, tuning in with how you’re really feeling, get some clarity on what’s swirling around inside, and what you need to feel grounded.Â
In just a few minutes each Sunday, you’ll get to pause, reflect, and make sense of all the highs, lows, and “what was that even about?” moments from the past week. With these seven Sunday reset prompts, you’ll have a mini self-care ritual designed to keep you centered, empowered, and ready to take on the week.
- What little joys can you add to next week to keep it feeling cozy?
-
Before embracing the week ahead, try planning small moments of joy like a sweet treat run, hanging out with the besties, or setting aside time for maybe a fun date. Think about scheduling a movie night with friends or curling up with a good book in your comfiest hoodie. Writing down these little comforts can make even the busiest week feel calm and comforting.
- Describe your ideal cozy day.
-
Imagine your perfect day and write down every comforting detail: the warm blanket, the mug of tea or coffee in hand, and the soft glow of fairy lights in your space. Describe how you’d spend the hours, lighting a candle while you study, baking your favorite treat, or taking a long, hot shower. Let yourself dream up an ideal day just for you, and let the calm you feel from picturing it stay with you all day.
- What’s one worry or stress from last week that you can let go of?
-
Had a hard day at work, or is class work becoming super overwhelming? Maybe you’ve been juggling too many responsibilities, stressing over that big project, or overthinking a conversation that didn’t go as planned. Whatever it is, take a deep breath and ask yourself: Does this worry truly deserve more of your energy? It’s OK to release what you can’t control and focus on what’s truly important to you right now. Write down one thing you’re choosing to let go of this week, then imagine the relief of leaving it behind — whether it’s that assignment you may or may not have turned in late or just some drama in the friend group that might not necessarily involve you.
- What are your top three priorities for next week? How can you make time for them without feeling overwhelmed?
-
What are the top three things that would make you feel proud to accomplish by next week? Setting goals can give you a sense of purpose and control over your time, especially when things get hectic. Take a moment to visualize what a successful week looks like for you, whether it’s studying for that big exam, connecting with friends, or prioritizing self-care.
- Pick a word or theme for this upcoming week.
-
Consider what you want this week to bring — maybe it’s balance, growth, calm, confidence, or connection. Why did you choose it, and how can you keep it in mind daily? Think about how this word or theme reflects what you need or want to focus on, and let it be your guide through the week. Reflect on how embodying this word can help you stay centered, whether it’s managing stress, deepening friendships, building confidence, or focusing on health.
- What’s one thing you learned this week, one thing you struggled with, and one way you relaxed?
-
Balance is key when making your next week better. Start by jotting down one lesson or new insight from the past week. It could be something big, like a breakthrough in a class, or something simple, like learning to set a boundary with a friend. Then, think about one thing that challenged you — something that felt overwhelming, difficult, or frustrating. And even if it was just a few moments of quiet in your day, acknowledge how you made time to relax. Writing this out helps you recognize the patterns and areas where you need more patience or support.
- Write down your perfect Monday morning.
-
Imagine waking up to a brand new week filled with possibilities and opportunities. As you lay in bed for just a few more moments, you feel a sense of excitement bubbling within you. What do you do, eat, and wear to start the week strong? Jot down everything you think would set a positive tone for the days ahead. Whether you’re setting a consistent bedtime, aiming for 7-9 hours of quality sleep, incorporating a light workout session, or even just trying to stay hydrated throughout the day, write a routine that feels good for you.
As you embark on your very own Sunday Reset ritual, remember that these moments of reflection and planning are your personal time to recharge. Embrace the power of intention and allow yourself to dream big as each prompt is a stepping stone toward a more balanced and fulfilling week.