The 10-Minute Sunday Habit That Supercharges Your Monday With Energy

Forbes

15 hours ago

Starting Monday strong can begin with a simple Sunday power move.
Sundays are meant to be a day of rest. Yet between travel, laundry, errands, kids' games and headlines that spark concern, the day can potentially feel less like a recharge and more like another kind of work.
In fact, 80% of Americans report experiencing the 'Sunday Scaries,' a spike in anxiety and mental load as the workweek looms. According to the Cleveland Clinic, this anticipatory anxiety can show up physically: difficulty breathing, stomach knots, sweating and a racing heartbeat.
In a climate of economic uncertainty, shifting priorities, and nonstop communication, it's not just common; it's compounding. Over 60% of executives reported feeling more stressed in 2025 than last year.
As a result, for many working adults, especially busy caregivers, the to-do list is fixed and the idea of carving out time to rest or recover feels unrealistic. So what can actually help?
Not stillness. Not inbox zero. Not last-minute prep.
Instead, research suggests a practical and powerful strategy to get unstuck from feeling overwhelmed: Get moving.
A 2025 study in Age and Ageing found that even 5-10 minutes of physical activity can enhance executive function, which is critical for planning and organizing for the week ahead. Just as importantly, a 2024 umbrella review published in the British Journal of Sports Medicine, which analyzed over 2,700 clinical trials, found that physical activity, including light movement, supports cognitive performance across age groups and health conditions.
In short, movement may be one of the simplest ways to manage mental fatigue and shift into a clearer, more energized state heading into Monday.
However, timing and approach matter. For professionals short on time, how movement shows up on Sunday makes all the difference.
Beyond Physical Health: How Movement Helps You Manage Energy
The benefits of movement for physical health are well established. From improving cardiovascular function to supporting weight management and reducing the risk of chronic illness, it remains a cornerstone of longevity.
But one of the most overlooked advantages of movement is its ability to support the brain and nervous system. Research highlights that even 10 minutes of movement can offer meaningful benefits to managing mood, easing anxiety and thinking clearly.
With better mood and more focus, it becomes easier to tackle the errand list, feel present with friends and stay on task when planning for the week ahead.
While it's worth highlighting this strategy is powerful throughout the week whenever anxiety strikes, on Sundays this translates to a head start - saving time, boosting productivity and fueling Monday energy. Bonus: Movement helps with sleep quality too.
Timing Matters for Moving Through Sunday
While a Sunday morning gym session, fitness class or long hike checks the box for movement, this strategy isn't about working out itself. It's about when. The key is being aware of when anxiety typically hits, and moving with intention to manage it.
For many, the psychological weight of the workweek begins creeping in by Sunday afternoon. Nearly 50% of Americans report feeling the 'Sunday Scaries' around 4:00pm, often when weekend obligations are still unfinished and attention starts shifting toward the week ahead. This looming sensation can ultimately feel like a drain on energy in the midst of getting through the rest of the day.
The critical takeaway is for individuals to pay attention to when they feel drained - and to have a go-to movement strategy to counter the overwhelm.
Both proactive and responsive strategies can be helpful. For some, movement early in the day helps preempt the shift. For others, a short walk or stretch at the first sign of tension serves as an effective defense.
What matters most is having awareness of stress and acting with intention - such as using movement to intercept the spiral.
How to Build In Movement: Stack for Joy, Not Just Discipline
James Clear popularized habit stacking, pairing a new behavior with an existing one to build consistency. However, given the intention of Sundays as a day of recharging, it's worth taking this one step further.
The tweak is not just what movement is paired with, but how it feels. When reclaiming Sunday as a day for recovery, movement should be energizing. In fact, the more enjoyable the activity, the more likely it is to stick, especially when time and motivation are low.
So, even when there is no time for a typical workout, these are examples of simple, effective ways to partner movement with parts of a Sunday:
Each individual should harness their own strategy. However, these examples underscore that the goal is not squeezing more in. It's to weave movement into a Sunday routine in a way that feels energizing, practical and ideally joyful.
Move into Monday with Energy
Movement won't erase the demands of Monday, but it can change how they are met. Intentionally integrating movement is a practical way to combat stress and reclaim energy.
When time is limited, even 10 minutes can make a difference. For many, it may be the most powerful move of all.