The Sunday Scaries Protocol

Sunday Scaries Guide: Calm Sunday Night Anxiety Before the Work Week

$1.99 · 10-page A5 PDF · instant download

This printable guide is a plan for Sunday night anxiety, the dread that starts on Sunday afternoon and builds until bedtime. It explains why your brain rehearses Monday early and gives you a short weekend routine that closes those loops.

It takes under an hour across the whole weekend, and most of it is done on Saturday.

What is inside

• Why it happens, explained in plain language, with a diagram
• Step-by-step tools: the worry window, a nature dose, coherent breathing, a 10-minute evening anchor and phone away for the last hour
• A weekend timeline from a Saturday brain dump to a Sunday walk and a quiet 9 p.m. wind-down
• A 4-week Sunday scaries tracker
• A page on limits and when to get more help

Who it is for

• Anyone who loses Sunday evening to thinking about Monday
• People in demanding jobs or a new role
• Anyone who wants their weekend back

Sleep and Worry bundle

Buy The 3 a.m. Wake-Up Reset, The Sunday Scaries Protocol, The Worry Window together on Etsy and save 30%.

Educational resource, not medical advice, diagnosis or treatment.