Happy Sunday.
Sundays haven’t always felt peaceful for me. In my early 20s, I experienced the “Sunday Scaries” like clockwork. It became a repetitive cycle—finishing work on Friday, going out with people who didn’t truly care about me, and then spending the rest of the weekend (and the week that followed) feeling drained and disconnected.
I rarely felt prepared, excited, or genuinely happy. My mind was constantly elsewhere—thinking about how others perceived me, comparing my life to theirs, and chasing things I believed would finally make me feel fulfilled.
Looking back, around the age of 23, I didn’t understand how meaningful those moments would become. The seasons of feeling lost, overwhelmed, and disconnected from myself. But without them, I wouldn’t be who I am today. I wouldn’t have the awareness, the honesty, or the strength to face those thoughts and say them out loud.
If any of this resonates with you, it may be a sign that you’re exactly where you need to be—even if it doesn’t feel like it right now. Sometimes being in that space is what opens the door to something different.
Because at some point, you’re faced with a choice: to continue repeating the same patterns, or to begin making a change—one that brings you closer to the life you actually want to live.
Over the past three years, I’ve built a routine that has helped me stay grounded, focused on my goals, and aligned with the bigger picture of the life I want to create. It’s what I think of as stepping into your own “main character” energy—something that’s available to all of us, but only when you choose it for yourself.
My Sunday Mornings
In the past, a typical Sunday morning for me looked like meeting friends for brunch—trying to shake off a hangover with mimosas and conversation that didn’t always leave me feeling my best. And while there’s nothing wrong with slow mornings and catching up with people you care about, I realized that spending every Sunday this way wasn’t aligned with how I truly wanted to feel.
Waking up with a sense of regret or anxiety about the night before can be exhausting—especially when it becomes a pattern. At times, it can even feel like it’s impossible to break.
My Sunday routine now honestly feels like a spiritual experience. It’s something I never thought I’d be able to say—and something I don’t take for granted. I treat Sundays as a time to slow down, reflect on my goals, acknowledge the progress I’ve made, and get clear on what I want to focus on in the week ahead.
I’ve found that one of the most important steps in creating change is taking the time to understand what you truly want—and why you want it. From that place, you can move through life with more intention, trusting that you’re heading in the direction that feels right for you.
On Sunday mornings, I always start my day with movement. Whether it’s a reformer Pilates class, a ride at CycleBar, or teaching or taking a class at Hilliard Studio Method, it truly sets the tone for the rest of my day—and the week ahead. It helps me feel grounded in who I am, while also reminding me to prioritize myself.
Choosing to move my body in a way that makes me feel strong, confident, and energized allows me to show up more fully in every area of my life. It shifts my mindset, brings a more positive energy into my interactions, and serves as a reminder that your strength starts from within.
Here are a few of my most helpful tips for creating peaceful Sunday mornings:
- Set an intention at the start of your day.
Decide that it’s going to be a good day—even if the night before felt chaotic or you’re waking up with some anxiety. - Choose something that makes you feel good.
Do an activity that brings in positive energy, shifts your mindset, and reminds you that you have the power to create change in your life. - Keep a journal by your bedside.
Build discipline in a small, meaningful way by taking a few moments to write down your thoughts or feelings first thing in the morning.
You deserve mornings that feel peaceful, intentional, and fully your own—and it starts with the small choices you make.
Changing your mindset and embracing main character energy
Another tool that has helped me eliminate my “Sunday Scaries” is planning ahead—creating the time and space to prioritize what truly matters to me. When I was younger, I rarely planned my week or had anything I was genuinely looking forward to on my own. I was living more like a side character, waiting for something to change instead of actively creating the change I wanted to see.
Shifting your mindset into becoming the main character of your own life is where real change begins. It’s about making choices that are aligned with who you want to be—not based on convenience or habit, but with intention and purpose.
Planning your week is a powerful tool when it comes to stepping into your “main character” energy—because it puts you back in control of your life. It allows you to look at your week through the lens of who you want to become, rather than who you’ve been in the past. By making decisions ahead of time, you can move with more intention and reduce the anxiety that often comes from the unknown.
For example, it’s really important to me that I make time to move my body consistently. So on Sundays, I schedule my workouts in advance, knowing that even during busy weeks, I’ve already created space for myself. Working two jobs can feel hectic, but planning ahead allows me to show up fully in both, while still prioritizing the time and energy I need to feel strong, confident, and grounded.
Helpful tips for planning your week and showing up as the main character of your life:
- Use a planner you can physically write in.
Instead of relying only on your phone, take the time to write things down. This small action creates a deeper sense of intention and makes you more likely to follow through on what you’ve planned. - Choose what’s aligned.
Be intentional about the activities and events you commit to—make sure they reflect the goals and vision you have for your life. - Reflect on your patterns.
Take a moment to look back on past routines or habits. Notice where you may be choosing things that aren’t aligned with who you truly are or what you want for yourself—and give yourself the opportunity to choose differently.
When you start living your life with intention, even in the smallest ways, everything begins to feel different. You feel more grounded, more aligned, and more connected to yourself. And over time, those small choices add up—creating a life that feels less overwhelming and more like something you truly love.
Learning when to say “no”
It can be tempting to say yes to plans on a Sunday—especially when the weather is nice, you’ve had a long week, or you simply feel like you should. But something I’ve learned is that saying “no,” even when you really want to say yes, can be one of the most powerful ways to create change in your life.
Think about the moments when you choose differently—like wanting to eat out, but deciding to cook at home instead. More often than not, you end up feeling better, more grounded, and even a little proud of yourself for making a choice that aligns with how you want to feel.
Learning to say no is such an important practice, especially if you’re someone who is highly empathetic or tends to people-please. And if saying no feels uncomfortable or even difficult, that’s usually a sign that there’s something worth paying attention to—an opportunity to start choosing yourself in a new way.
In the past, I found it difficult to say no because I was afraid there wouldn’t be another opportunity—that if I didn’t say yes, I might miss out. But over time, I realized that wasn’t true. That feeling of lack—the idea that saying no means losing something—is often just an illusion.
In reality, you have the power to create your own experiences. And the more you begin to say no to what isn’t aligned, the more you step into your own sense of control and self-trust. You start to value your time and energy differently—and others begin to respect that, too.
Over time, the people or situations that don’t align with you naturally fall away. And that’s not something to fear—it’s often a sign that you’re becoming more aligned with yourself, and more intentional about the life you’re creating.
And in those small moments of choosing yourself, you begin to create a life that feels more like your own.
Sunday reflections
Looking back on my early 20s, I feel incredibly grateful that I no longer wake up feeling anxious or afraid to look at my phone on a Sunday morning. I don’t question how I’m going to spend my time or what my days will look like. Instead, I’ve created tools and routines that allow me to move through my life with intention, staying focused on the bigger picture.
I hope this post finds someone who truly needs it—whether you’re reading this on a Sunday, searching for a shift, or simply looking for small ways to bring more structure and peace into your week.
I’d love to hear from you—what do your Sundays look like? If this resonated with you or reflects your own experiences, feel free to leave a comment below ✨
A peaceful life isn’t found—it’s created, one intentional choice at a time.
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