56: [How-To] Turning Sunday Scaries Into Sunday Resets

Welcome to the Fill Your Cups Podcast! We've been going through the Sunday Scaries BAD. We don't know if it's because its summer or what but we knew we needed to get out of this funk and remind ourselves how to get over the Sunday Scaries! 

If you find yourself in the same boat as us, hopefully this will be a helpful episode to you and can help you get back on track! 

As always, share this with someone you love! CHEERS!

Transcript

0:07

Welcome to the Fill-Your Cubs podcast. We're your host, Morgan and Bailey. Hello, welcome to another episode of the Phil Preps podcast. We are really excited. We are doing a how to episode. Today, and this is something that we just really need Yes. In our lives because Sunday scaries are for real. Mm-hmm. And we are talking about how to kind of transition Sunday scaries into Sunday resets. Yes. And make them just a better thing for us mentally and. Emotionally. And so that's what we're talking about today. Mm-hmm. But before we get into that, what is filling your cup today? Bailey? I've got some ice cold water. Lovely. What is filling your cup? I have a ginger ale Zevia. Nice. Love it. That's tasty. Well, there's another thing that's filling my cup and it's also part of our shout out, but I just had my shower just a couple days ago and it reminded us. And me of just how much support that we have and how much love that we are filled with and how, like, how awesome it has been to really have this fill cups become such a journey for us and like really give it our all. And so we just wanted to shout you guys out for supporting us. Listening, everything like that. So yeah, shout out to all of our listeners and we really love you guys and couldn't do it without you. Yeah. It's been really fun this month because we kicked off the month with our one year like birthday party of the podcast. It was such a great turnout. It was such a good turnout. So many people came out with episode ideas and shout outs and it was just really adorable. We did hand out some mag magnets at that, and we do have. Some leftovers. So if you want one of those, like if you weren't able to come and you want one, they're, they've got our cover on them and then they've got QR codes for where people can scan to listen on Apple, Spotify, and YouTube. So that way whenever you're having your dinner parties and you're like, oh my God, I heard song, Phil, you grab podcast when people are like, wow, where can I find that? Send'em to your fridge. Exactly that. Look at this QR code right here. Exactly. Yeah. So if you want one of those, if you didn't get one. Just DM us, let us know and we'll get one to you soon. Yes, yes. It's been such a good month. I love that. Shout out. Shout out to you guys. Pretty much exciting. We're into year two and we are so excited and that kind of kicks off our episode. So you had said that we're talking about turning Sunday scaries into Sunday resets, basically. Yes. And yeah, we have been going through Sunday scaries, like legit. My Sunday scaries have been a little bit of saturday scaries. Mm. And I'm like, oh God. Like it's really starting early. Mm-hmm. And I don't know if it's just because of where I'm at in my life or if it's because summer is coming around the corner, like it's getting nicer outside and I don't want the weekend stand. I don't know where like which one it's more correlated towards. But I just know that I'm getting the Sunday scaries really badly. Yeah. And I know that the fix for that is feeling productive. I'm feeling like I'm prepared for the week. Mm-hmm. So I thought it would be a really good episode to just kind of remind everybody how to do a Sunday reset, why it's beneficial. Mm-hmm. And like kind of how to implement those. Yeah. I love that idea. And Jared, I've been kind of talking about this too,'cause he's. I'm kind of experiencing it as well. And he just started a new job. Like he's pretty fine in his job and everything, uhhuh. But he said he does feel like a lot of it is just over the summer you feel like you should be on summer break.'cause as a kid growing up must be. Yeah. Like you, I don't know. And in our neighborhood we see all these kids out. They're red bags, they're whatever, you know. And for us, we're like, well, we got work tomorrow. So yeah. I also wonder if it's like it is light so much longer. Yeah. So then the second it turns dark, you're like, oh my God, it's happening. Like I have to go to work tomorrow. Mm-hmm. And then that just sucks. That could be part of it. Yeah. I definitely have been experiencing it or experiencing it, and I have noticed that I am. Like staying up later or like having more, like drinking more on Sundays than I normally would or things like that. Just because I'm like really procrastinating tomorrow. Yes. And so I need this. Yes, me too. I just have this random thought. I wanna know if you are a stay at home parent and you're listening to this, I wanna know if you guys get Sunday scaries. Okay. So, oh my God, you want me answer this? Not, this isn't a stay at home person, but I was talking on, I got on the Discord last night. The Jared use this for gaming. Yeah. And he was just like, I don't know where he was, but he left his headset and I got on Discord'cause I was like gonna see who was on, Hey guys. And some of our friends were on and one, and one of them is a teacher and so he's off, he's not doing something school. Oh nice. Yeah. And so I was talking about the Sunday scaries and he was like, Sunday scaries, I don't know what that is. And I was like, you shut up. Leave me alone. But he like stayed up all night, like video gaming. And so he has kids and they're on summer break too, Uhhuh, but that he just. He's like, yeah, I just, I don't have work tomorrow so I can stay up late gaming or whatever. Like he, I would so do that. Yeah. I so would, except mine would not be gaming. I'd be TV watching, binge bingeing, binge watching. Yeah. I'd be watching Old Seasons of Love Island, like why wait for new episodes come out kind of thing. But no, I really wanna know if you are a stay at home parent and maybe not just during the summer, because that's different'cause kids are outta school kind of thing. Mm-hmm. But I wanna know, during the year, if you guys get Sunday scary. Yeah. Like I'm really, actually really curious about that. Like during the actual school year? Yeah, during the school year. Yeah. What's that look like? I don't know. But anyway, with all or enough of that being said, let's get into today's episode. Heck yeah. So reframing Sundays, I feel like this is how it affects our life the most, is that we just wanna reframe how we think of a Sunday. So instead of seeing it as like the end of a freedom, which I always do, I'm like, oh my God, it's the last day. How am I gonna make this good? I have to go back to work tomorrow, kind of thing. Mm-hmm. So instead of seeing it as the end of a freedom, treat it as a day of gentle prep and intentional rest instead, and kind of make it like a slow Sunday reset. A mindset shift like that can reduce the anticipatory anxiety that come with Mondays. Mm-hmm. Yeah. Mm-hmm. I feel like I, I was in a good habit of this kind of style of Sundays for a while. Yeah. But then we've started having like random plans on Sunday. Yes. You know, like when we have a shower, when we have. Like our birthday thing. Mm-hmm. Or what, you know, whatever. We, when we have plans on Sundays, it almost makes my Sunday scaries worse because I then want to like chill and have me time. Yes. When I'm done with the plans, uhhuh and I don't wanna like, like I don't wanna do chores or go to the grocery store, things like that. And so it just, and it's like, it kind of kills you twice. Because you're already going through the mental anxieties of it on Sunday, but then you also are then way less prepared for the week, and that that can cause anxiety too. Yes, absolutely. I completely agree with all that. I usually try not to plan too many things on a Sunday, but that's just because I'm like, I'm kind of a homebody. Yeah. And I'm like, I don't wanna do anything on a Sunday. Like I need to get all this stuff done. It kind of stresses me out. But I don't think that you have to not do anything on a Sunday. Yeah, no, me neither. Me neither. I just am noticing that I'm worse about it when I do have plans on. Yeah, and I actually don't have that many plans on Sundays typically either. It just seems like the months of May and June Uhhuh weirdly. Have had like showers or like,'cause you know, mother's Day's on a Sunday, father's Day's on a Sunday. Yeah. Things like that have just been Oh yeah. Have just been popping up on Sundays. Yes. And yeah. And so was the day that we went to the pool and like hung out there for quite a while and then Mason got there. Was that a Sunday? Was it? I think it was because I, I think that that was my worst Sunday scare I've had in a long time. And I was like, why can't this be Memorial Day weekend? Because like you have off on Monday. Yeah. And I remember being like, oh my God. Because we, I was just at the pool since like 11 and was there until, I mean, like four or something. Yeah. I don't even remember what we Oh.'cause then we came here and recorded. Yes. And then we had dinner, and then we had volleyball for Mason. Yes. That was day. It was the best day. Day. Yeah. And oh my gosh. Yes. Well. First things first that I wanna say is I think it's helpful to make a plan for the day. Yeah. So I find that if I can go into my little notes app or even write it down on paper, a little whiteboard wherever, and just make a list of the things that I do wanna get done for the day. And you have been killing it at this lately. It cracks me up your list.'cause my lists are like four things and your list is like 12 things. Like, oh my gosh, that's so much. But also. That's how you need to feel prepared for your Sunday. Yeah. I break them up though to make myself feel better. Like instead of putting just vacuum, I put vacuum living room. Wait, I can that too. Vacuum chairs, vacuum bedroom. You know, because in my head I'm like, this is three different things. Uhhuh. So that way you can check'em off all exactly. Individually. Yeah. Or if it's like sweep in Swiffer, I'll like sweep in Swiffer kitchen. Sweep in Swiffer hallway. Yeah. You know what I should be doing is. Sweep Kitchen, sweep hallway, Swiffer kitchen, but no. Anyway, it's way more productive. Yeah. But I definitely like using the notes app. And one other tip that I have, like if you live with other people, if you live with a partner or roommate or kids, is I share it with Jared Uhhuh. Like I don't actually share it, but I, I will usually make the list of the things that I wanna get done. For the day, and then I screenshot it and I send it to him in a text and I'm like, this is what I'm trying to get done. Mm-hmm. And, and that way, like, I don't know, I guess they, they know that your intention is to be focused on these chores or whatever activities. Yeah. Get it done. Yeah, exactly. Yeah. So I do like that tip a lot. I definitely use the notes app. I could see like writing it down, being, I write it down really uhhuh. I think I like the. Actual motion of crossing it off the list. See, I love the hat. I love the feeling of the checklist. Wait, it kinda like vibrates a little like Yes. Yeah. And I love it. And then it moves to the bottom and I'm like, yeah. Oh, that is nice. No, I like seeing the cross. And we put it on this little whiteboard that we have on our fridge. Mm-hmm. And that way it's like an central location. And honestly, sometimes I'll take the whiteboard with me. Mm-hmm. Room to room, which I, you can absolutely do that with your phone. So I don't know. But I take with me room to room and I'm like, okay, dust fan, check, scratch it right off. But some things that you can add to that list that, you know, if you're like, I don't really know where to start, or. You don't really know what to add to your list. Some things that are always on my list is doing a meal plan mm-hmm. For the week. So figuring out what you're gonna be eating throughout the week and figuring out what needs to be on your grocery list. Mm-hmm. I know that I, we always try to do our grocery shopping on a Sunday. It doesn't always work out because sometimes we do have like really busy things going on. That. Yeah. That happened to us this week. Right. We didn't, we couldn't grocery shop Sunday. So Jared actually went today super nice. Right. That's how I know. That's what we do too. And I think Mason went during the day, but if he didn't, we'll be able to go after work. Mm-hmm. Yeah. After this. But that's something that we always try to do. And then another thing, I know that this is all like food related, but if I have time and I can meal prep on a Sunday. Yeah. I'm like, no one can tell me anything. Yeah. Like I'm unstoppable. I don't always get to do that. Yeah. Because, you know, life gets in the way. But if I know that I cannot do that, but I do have time to grocery shop, I will usually try to get myself something to eat for the breakfast and then lunch. Mm-hmm. For Monday morning. Mm-hmm. So that way I'm still feeling prepared for Monday. I'm still like, okay, I don't have to go spend out or spend money out at a fast food restaurant or anything like that. So yeah, that's some tips that I usually try to do and stuff that I always have on my Sunday list and get done as I can. Yeah. I kind of half-ass meal prep on Sundays. Uh, because I don't ever like fully make a meal unless technically, like if we make something for dinner Sunday and then that becomes leftovers for lunch or something. But for the most part, I don't actually meal prep things for breakfast or lunch or whatever. Mm-hmm. But what I will do is wash all the produce as soon as we get back from the grocery store.'cause if we don't. Protein will sit. I don't it. Yeah. It will just sit there. Yeah. And so I always get strawberries and blueberries. I eat those like throughout the week. Mm-hmm. And if I get cucumber or zucchini or like whatever, cherry tomatoes are a big one for me. If I get any kind of produce that needs to be washed, I do it. Before, like right after taking it out of the grocery bags. Oh, smart. Before it even goes into the fridge. Smart.'cause otherwise I won't do it. And then I won't eat it. And because I don't wanna eat the pesticides. Yeah. And so anyway, so that's kind of like, I guess my halfass meal prep. And then sometimes I'll also chop up like. It's, again, it's not really, I wouldn't consider it meal prep, but it's kind of like prepping the ingredients so that it is easier to make later. Mm-hmm. But a lot of time in my smoothies, I'll freeze chopped up zucchini so that it blends and gets really thick. Yeah. And whatever. Or I will make these like kind of like zucchini coins, I guess, or like crisps, almost uhhuh. I bake them in the oven and sometimes at the beginning of the wheat. Like while my, while the strawberries and blueberries are soaking or whatever, I'll chop up the zucchini to get ready for the week. But like I don't actually meal prep it'cause I don't make it right there. Yeah, you just kind of prepare it. I prepare ingredients like I guess instead of meal prep, it's like ingredient prep. Yeah. I've actually heard that. That's a really, uh, good way for a lot of people to do meal prep. Like especially for people like Mason who don't like to eat the same thing over and over. Yeah. They will just make. A ton of different ingredients. Yeah. Or like a ton of different small things that then they can put together. Yeah. So I know Julia for a long time was doing a really good job with making like instant pop chicken, shredded chicken. Mm-hmm. So that she could use it in various ways throughout the week. Yes. Either in a chicken salad or chicken sandwich or so like, like that she could make buffalo chicken or Yeah. Chicken tacos, whatever. And so, yeah, it's kind of nice to prep. Ingredients rather than full meals. Yeah. Because yeah, I don't usually eat the same thing for lunch every day. I do, I'm a, I do for breakfast, but yeah, I can eat the same thing every single day. I think I could too, but if I'm home, sometimes I'll take more effort to, yeah. Make a full meal. And then I might do that too if I was home. Yeah. Yeah. Whereas if I'm out in the field, then I'd much rather. Have like something just prepped and ready to go. Oh, for sure, for sure. Definitely. Another thing that you can add on that list is I don't like to do a full, like deep clean on a Sunday. Mm-hmm. Unless I know that I just have a ton of time and unless I'm feeling really productive, like audio book is hitting. So if that is happening, then I will do a full on deep clean kind of thing. But if not, I will usually try to do any type of tidying up from the week that happened. And that'll just be small things. Like, for example, we just had to get new toilet paper, and toilet paper has yet to be put away. Mm-hmm. So it's just sitting in the mm-hmm. Container or, you know, pa it's sitting in the packaging in my laundry room. Yeah. And I asked Mason last night, I was like, okay, can you disperse this toilet paper because it's Sunday night and if it we go into Monday and it's still here, I'm pissed. Yeah. Or I'm just gonna be like, oh my God. Why is it still here? Yeah. Like, yeah, like I, and honestly, normally I would do it, but I don't wanna stand on the toilets to put them above. We have like one of those, oh, cabinets are like above the toilet uhhuh. And I don't wanna stand on the toilet'cause I'm pregnant. Yeah. And I'm gonna fall. Yeah. So I just asked him to do it. But those are like some small tidying things. So like. Putting up the toilet paper, putting away the grocery bags and the groceries, picking up the blankets that might be on your couch, and just folding them up. Picking up the shoes that are out in your shoe basket. I just like doing small little tidying tasks that make me feel like my house is ready to go. Yeah. Just kind of re replacing or re Yeah. Yeah. It, it's almost like a reset without having to make it. Too intense and taking up all of my Sunday. Yeah. We're not cleaning the house, we're folding the blanket on the couch. Yeah. You know, like we're just Yeah. Tidying up a little bit. Yeah. That's what I typically like to do. I like to do a good, deep clean on a Saturday if I've got time. Me too. I've been, so lately I've been getting into, I take one or two hours usually on Saturday, because I don't wanna put it off till Sunday Uhhuh, but usually on Saturday and I have. Been listening to like an audio book for cleaning, and I tell you what, that's a way to go. It is hitting so much more than even than music. Even then Taylor or Halsey in One Direction or The Greatest Showman. It is hitting so hard, like listening to a thriller suspense audio. Yes. You like lock in Yes. When you're doing it. Yes. And then I, after two hours, I am a fourth of the way through a book, so I'm like, wow. I really just. Kicked ass at two things. Uhhuh. I've read a quarter of a book, Uhhuh and I, my house is so clean. Yeah. I'm convinced that that's why I read so many books during the fall.'cause I always get an itch to clean in the fall. Mm. Because I like to have the windows open. It smells so crisp outside. Mm. And I love it. And so that's probably why I can go through so many more books in the fall because I'm cleaning, which means I'm listening to an audio book. That's funny all the time. Yeah. I've just noticed ever since our Choose Your Hard episode. Oh yeah. When we talked about that mindset shift and I was like, I really think that home maintenance and stuff like that is a big one for me. Yeah. Ever. Ever since then I've been trying to make a habit of one to two hours on Saturday or Sunday. I dedicate to that. And then once I'm done with that, I reward myself somehow. Mm-hmm. So like one week I rewarded myself. I was like, if I get done by 11, I'm getting bottomless mimosas. Yeah. Baby did that. Or one week my reward was like, I went to the thrift store. Mm-hmm. Or one week my reward was, I literally just like sat out on the patio like three and then stuff. So it, yeah, it just, did you see that? Yeah. Okay. He just saw so fast he hit his head on my shoe. Oh, that's funny. That was sad bubby. But yeah. Anyway, so. Yeah, I totally agree. I feel like Sunday's a better time for like, just a little, just a little spruce up here and there. Yeah. That's why I wanted to call it like a slow reset. I'm like, I don't want want you to give up your entire Sunday of like panic cleaning and being like, you can't do anything fun on a Sunday.'cause you gotta do all this stuff. Like, I want it to just be a slow reset where you're, you're just feeling good and you're getting things done so that way you can be productive. Yes, it does take me into my next. I, I don't know, tip, I guess is how I would say it. Mm-hmm. But whenever you were talking about like rewards, yes, it is planning something to look forward to on Monday. That's smart. I think it's a really good way to go. So lately on my Sundays, because I cannot go without breakfast with my pregnancy right now, and if we don't get to grocery shop on a Sunday, I'll know. That I need to get breakfast in the morning. Mm-hmm. And lately I've just been doing that on Monday mornings. Mm-hmm. And that is like, it makes me excited to get up and get going.'cause I'm like, Ooh, I'm getting Chick-fil-A this morning. Or like, I'm getting scooters on my way to work or whatever it is. And so like that's something that I can look forward to. That's funny because I planned it in my head. That's funny. Maybe we need to start doing, Jared and I have started having some like meeting conflicts with our Friday coffee dates. We've still been making them happen. But we haven't been able to like go somewhere further'cause we have to. We have to be back in time for a meeting to take it home or you know, that sort of thing. Yeah. And so we haven't been able to like explore as many places and whatever. Mm-hmm. But maybe we need to either add or move our Friday coffee dates to Mondays. Yeah. Because give you something really good. Look forward to. Yeah, it would definitely make me look forward to it way more. Mm-hmm. Be a little bit slower. Yeah. Some other ways you can do that is, like you said, a coffee date with, I mean, it's your husband, but you could do it with a friend. Yeah. If you had a friend who was like on the same schedule as you or had some available lunchtime, um, you could work from a coffee shop, you could, I liked this idea of. Taking a break to go read outside. Yeah, like if you're super into your book or if you're not a reader, maybe don't plan to read because you won't look forward to that, but like if that is something that you really enjoy, then just setting up like 20 minutes to be able to go outside and do that during your day and you're like excited to do it, you know? Yeah, definitely. Mm-hmm. Or you know, if you do, we've talked a lot about like the patio happy hour idea, like sitting out on your patio or your deck or whatever. And having a fun drink. Like either a cocktail or a mocktail or even just like a poppy or something like that, you know? Mm-hmm. Like pick your favorite flavor of drink or something and yeah. Let yourself have that. Make some lemonade. Do Monday night happy hour. Yeah. You are like, it hits four 30. I know. I'm making my cocktail. Yes. You got your ingredients.'cause you went grocery shopping before, so you're ready to go. Yeah. I love those. No, but I do think that having something. Exciting or something that you're looking forward to on a Monday. Helps you get through the Monday. Yeah. And helps you not be so afraid of the Monday to come. Yeah, that's so true.'cause you're looking forward to something. Yeah. Yeah. The last tip that we have. Is helping your body know that it is not in fight or flight. Mm-hmm. So I feel like that is where the anxiety comes from. That's where the Sunday scaries come from, is that your body just feels it and it's telling your brain like it's sending out the fires in your brain. Yeah. That something bad is coming and that's why you really don't want it to happen. You don't want that Monday to come'cause it's just feels bad in your body. So I like to give my body a chance to relax and a chance to slow down and just a chance to know that. It's not dying, nothing's happening. You just have to go on about your day. Yeah. So some ways I like to do that, and this is something that I've been really getting into, but taking a relaxing shower before bed, but having the lights off. I love, love having my lights off in the shower. Okay? Mm-hmm. Now, I mean, obviously it's not like pitch black in there. Yeah. But like I'll put. Before, we have a several different lights in our bathroom now, so I can do that a little bit more easier with like a spotlight kind of thing. Mm-hmm. But before that, I would bring like a lamp in or a little nightlight or we had twinkle lights that I would bring in sometimes and just put up in my bathroom. And That's funny. Uhhuh, it would be like I was in a spa. I love that. Like I love this and I would always turn on relaxing music, but not like spa music. It would still be music, but I think normally I would, I would find like a playlist on. Spotify or something that was like unwind for the night or something like that. Mm-hmm. I don't think I've done that with the shower before. Nice. I will say with the bathtub though, I, you know me, I'm not really like an aesthetic person. Yeah. And I don't notice that kind of thing as much as you do at on the forefront. I'm sure my subconscious picks it up. Yeah. But Jared is that type of person where he's gotta have ambiance and whatever, like things have to be right. Like, I can't tell you how many times during the day he adjusts. The windows. Oh, because of lighting and whatnot. Uhhuh. Anyway, so when, so a lot of the time when I take a bath, he thinks our bathroom. Whites are too bright. Oh. For a relaxing. So he will turn them off and bring, unplug a lamp and bring it over. Yeah. And put it by the tub. And it just makes me laugh'cause I don't do that for myself because I just don't think, like, I just don't think of it. Yeah. But he's like, this would be better. Yeah. But he is like, oh, we can do better. So, yeah. So that's funny that you say that because I, I don't, I don't think I notice it, but I'm sure that my body does. Yeah. I feel like less light helps. Yeah. Helps your body kind of go into almost like the sleepy mode. Yeah. And be like, okay, it's almost bedtime and I think it's just less straining on the eyes. I don't really have anything to back this up, but I believe it, so I'm sure it's true. Another thing too, so I was listening to, you know, that sad to Savage podcast that you, are you joking? Yes. Well, you shared it. Yes. I was like, do I know it? Yes, I know it. I let breathe it. Yeah. So I subscribe to it, but I don't usually listen to Epic. Like I don't usually listen to it. Yeah. It just doesn't make it to the top of my listening and, but for whatever reason you listen to a lot. Yeah. But for whatever reason recently, I. It was just like Apple Podcasts went straight into the next episode. Oh, and it was that Uhhuh podcast, and she was doing an episode about the power of the subconscious mind and how we have two minds or whatever. This is kind of a whole tangent. I love it. But we have two minds. We've got the con, like our brains or whatever, like the conscious brain and the subconscious brain. I'm probably gonna butcher it, but she was talk, she was talking about a book that she read that was literally, I think the power of the subconscious brain. Yeah. And it was talking about how our conscious brain or our subconscious brain. Doesn't, uh, doesn't like know what is necessarily true or false or whatever, like yeah, it just kind of picks up what we tell it Uhhuh kinda like the, this like fight or flight. Yeah. Yeah. And so even, even if, and like it doesn't really understand sarcasm and stuff, so she was kind of like saying, if you say. If you say, oh God, I'm an idiot. You know, like consciously you may know that you're not an idiot, but your subconscious brain is picking up that you're an idiot and so it's gonna behave accordingly. Mm-hmm. And how it can really change things whenever you address like your subconscious brain. Yeah. And okay. All this to say, I feel like with the, like putting your body in a relaxing state, you're telling your subconscious brain like. I care about my body, I care about my self care. I care about re like relaxation myself. Yeah. And so your subconscious brain picks that up and then acts accordingly and then probably responds by helping like you don't feel anxious. Yes. And you don't feel tense. And it's like the cycle kind of. Yes. No, I completely agree. That's why I made this one of the. Bullet points are like one of the tips of like taking your body out of fight or flight.'cause that's where the anxiety comes from and just telling it that it's okay. Yeah, I never really thought that. Yeah. Yeah. I mean that's how my body always feels of whenever I get the Sunday scaries, I'm always like, I feel tense or I feel like I need to do something or I feel like I need to run away from a problem. Yeah. And. Like it's, it's my body being into fight or flight. So yeah, I tell it, I have to tell it. That's okay. Yeah. Nothing is going on. You're gonna be fine. Yeah, no, that makes a lot of sense. And I think that sometimes we were in fight or flight and then instead of taking actions to a leave that we take like bad coping actions. Yes. Like for me, I get in fight or flight and I'm like, oh, I need a drink, or, oh, I'm gonna scroll on my phone or. I'm gonna watch TV instead of reading a book or something like that. Yeah. But all of those things make my body more overwhelmed. Yes. And so it's like, okay, if I'm feeling overwhelmed, we need to form some habits to turn to that are going to Aleve that like not literally. Yeah. Not little things that. Are gonna make it worse, huh? Yeah. Exacerbate it kind of thing. Yeah. Yeah. No, completely agree. Scrolling is a big one, so trying to limit your screen time, especially before bed, like I'm not talking all day on Sunday, but especially before bed. Trying to limit the screen time will really help take your body outta that fight or flight.'cause it's likely you're gonna go to bed earlier if you're not doom scrolling.'cause you're for sure you're not asking yourself for like begging for just one more doom scrolling can just, it can keep you up longer, make you more anxious. You always feel like, oh, I can watch five more. Yeah. And then you get to the five and you're like, okay, five more. Yeah. And it just, I feel like that creates anxiety for me. So yeah. Instead of doom scrolling, try to do something that's a little bit more relaxing. So like reading a book before bed. Mm-hmm. And I'm gonna really try to start doing that this week. Good. So that way. Yeah.'cause I've started. Sleeping with my phone next to me again. Mm-hmm. And it hasn't been terrible, but, and I found that I'm doing less doom scrolling, but more like on Pinterest and stuff. Yeah. And thinking about like, what am I gonna wear or what's my, like what's the baby shower gonna look like? Yeah. And things like that. And so my brain just still so on. Yes. And so I'm really gonna try to start reading before bed every day. Mm-hmm. And I think that that will help me a lot. I also think some ways that you can. Help your body know that it's not in fight or flight, it's to do some light stretching. Yeah. Even if that is during the day, I always think it's beautiful to go outside and spend time in, you know, the sun do some stretching out there. Yeah. I just think that's a really nice way to do it. Um, and then really my last thing I had for taking your body out of fight or flight is, and this might just be a me thing, but picking out my outfit for the next day is a really big thing for me because then I feel. Like the first decision on the Monday is already made. Mm-hmm. I don't have to make it. I've already done it. So yeah, that's something that I really, I'll try to do on Sundays to take myself out of Sunday scaries. That's a good idea. I don't, I don't usually do that. I don't feel like picking my outfit is necessarily something I ever like, oh my God. It's thing that takes me the longest. And then I end up in the black t-shirt and black shorts. Yeah. I think that it's probably just'cause I have like a handful of go-to work outfits. Yeah. And if I'm home then I am typically just comfy. Right. But, but yeah. But I do think it's a good idea that to get ready whatever it is on Monday, and maybe you need to like pack your lunch or pack your breakfast or something like that. Mm-hmm. As well. Yeah. Packing your bag for the next day can be really helpful. So that way you know that that's done for the morning too. Yeah. You can have like a slower morning and I find that that makes me feel really good. Yeah. Something else that helps me as well is taking a quick peek at my work calendar. Mason does that too. That is not something that helps me really. Yes. I, I feel like the reason that it helps me is because then I know if I have any like, meetings in the morning, but I don't, I don't look at emails or texts or like anything like that. I just take a quick peek. To see what if I have any meetings or like, am I traveling or am I not? You know what, that's probably not a bad idea. My job has way less meetings and things like that than yours does, but it's probably not a bad idea because anxiety is really just fear of the unknown. Yeah. And so if you stay in the blind or like in the dark of not knowing what tomorrow's gonna look like. Yeah. So maybe checking that is a good idea. Usually, I usually do it much le like. In the afternoon or like the morning even. Yeah. Because if I do it right before bed, like, oh, what am I doing tomorrow that will send me panicking because I'm like, oh my God, I forgot I have this or something, you know? Oh yeah. So, yeah. So I definitely see not wanting to do it right before bed, but mm-hmm. I will also say with the, when we were talking about screen time and scrolling and stuff Oh yeah. That I heard something a while back that was just like suggestions for. Relaxing your body before bed. That it, it was like the 3, 2, 1 rule. Three hours before bed, no food. Two hours before bed, no work. And then one hour before bed. No phones, like no screens. Okay. Yeah. And it just helps your body like. Shut down better. Yeah. Yeah. Just like three hours before bed. If you can stop eating, then it is good for digestion. Mm-hmm. And helps your body slow down before bed, two hours before bed, no work. Which that's never a problem for me. I'm not, I'm not working two hours before bed and that, but it's like, don't check your work phone. Mm-hmm. Don't check, you know, that sort of thing. Yeah. Don't be thinking, don't look at the meetings, don't do things. Yeah. That you're thinking about work. And then one hour before bed, no phone. So hopefully, so you could do like your light stretching and your bath, your reading, your book at that point. Mm-hmm. I love all of those. I think that I'm really gonna try to incorporate them all as I am really hitting the Sunday scaries and hope that. This all helps me. I hope so too. Mm-hmm. I think that, again, it's some, sometimes we do have two episodes and we're like this, like a preventative episode. Yes. I love preventative episodes. Yeah. Because we're like, we need this. And now that we're focused on it and we are being proactive about it, I can take care of it. Yes. I wanna know from our listeners of this episode, if you guys have any like Sunday scary tips for yourself that you always like to follow. Or if there's anything in your guys' Sunday routines that you're like, this is a must do for me. Yeah. I really wanna hear from you guys and just know,'cause then we can know we should add it into ours. Yeah. We're always telling you what to add in. Yeah. But I wanna know what you guys have to say too. Yeah, I agree. Thank you for listening to this episode. If you think that we're crazy of saying that these things will help prevent Sunday scaries, just give it a try. No harm in trying it, especially if you already have the Sunday scaries. No harm in trying it. You know what I'm saying? Yes, absolutely. Yeah. Yeah. Well, I think that's everything I had. Yeah, I think so too. Until next time, hopefully you're listening to this on a Monday morning when it releases and mm-hmm. You. Had a great Sunday night and if not, try to do this for the next, yeah, for next week. Yep. We'll tag to you guys next week. Cheers. Cheers.