Why Do I Get the Sunday Scaries and Monday Blues?

At a Glance: You know that peculiar knot in your stomach that appears around 4pm on Sunday? The one that whispers, “Monday’s coming,” with all the menace of a Dementor in a business suit? You’re not imagining it, you’re not weak, and you’re certainly not alone. This article explores why even successful people—yes, the ones with the corner offices and impressive LinkedIn profiles—experience the Sunday scaries and Blue Mondays with remarkable regularity. We’ll unpack the science, share an unforgettable story, and offer practical wisdom for breaking free from the weekly cycle of dread. Whether you’re a CEO or an entrepreneur building your dream, understanding this phenomenon is your first step towards reclaiming your weekends and transforming your Mondays.

Five Key Takeaways

1. The Sunday scaries affect 80% of professionals, with the anxiety typically peaking at 3:58pm on Sunday afternoons, making it a widespread biological and psychological response rather than a personal failing.
2. Monday stress is measurably different in your body, with research showing heightened cortisol levels and a 19% increase in cardiovascular events on Mondays compared to other days of the week.
3. Success doesn’t immunise you against anticipatory anxiety, which explains why even accomplished executives and entrepreneurs experience weekly dread despite loving their work and achieving remarkable results.
4. The transition shock between weekend freedom and weekday structure activates your fight-or-flight response, creating genuine physical symptoms including racing heartbeats, shallow breathing, and exhaustion.
5. Breaking the cycle requires addressing root causes, not just surface symptoms, including examining work-life boundaries, cognitive patterns, and the deeper question of alignment between your work and your purpose.

Introduction: The 4pm Sunday Apocalypse

Picture this: It’s Sunday afternoon, golden light slanting through the windows, the remains of a lovely lunch still on the table. You should be content. You’ve earned this rest. Yet there it is again—that familiar tightening in your chest, the mental fog rolling up like an unwelcome guest. Your mind begins its weekly inventory of everything waiting for you on Monday: the emails, the meetings, the decisions, the expectations.

Research shows this feeling typically kicks in around 3:58pm on Sundays, with such precision you’d think our bodies had been programmed by some cruel cosmic scheduler. The phenomenon has earned itself a name—the Sunday scaries—and if you’re experiencing it, you’re in remarkably good (or should I say, anxious) company.

Studies indicate that 80% of Americans experience the Sunday scaries, with higher rates amongst younger generations. But here’s what fascinates me: this isn’t just affecting people who hate their jobs. High achievers, successful entrepreneurs, beloved leaders—people who’ve worked incredibly hard to build careers they’re genuinely proud of—still find themselves dreading Monday morning with surprising intensity.

Why? And more importantly, what can we do about it?

Annie Willets’ Scary Story

Annie Willets sat in her tastefully appointed living room on a Sunday in late October. The room smelled of the cinnamon candles she’d lit earlier—her attempt at creating “hygge,” that Danish contentment she’d read about in one of those lifestyle magazines. Her hands cradled a cup of Earl Grey that had gone lukewarm twenty minutes ago, forgotten as her mind spiralled through Monday’s agenda like a tornado through a filing cabinet.

She could hear her children laughing in the garden, their voices bright as bells, and she wanted to go out there, to be present, to soak up these fleeting moments of their childhood. Instead, she sat frozen, her stomach performing acrobatics that would have impressed a Cirque du Soleil performer.

Annie was, by any reasonable measure, successful. At 42, she’d built a thriving consultancy firm that helped businesses navigate complex transformations. Her clients adored her. Her team respected her. She’d been featured in industry publications with titles like “The Woman Who Makes Change Happen.” Yet here she was, every Sunday without fail, feeling like a condemned prisoner counting down to execution.

The physical symptoms had become so predictable she could set her watch by them. First came the vague unease around lunchtime, subtle as a whisper. By 3pm, her shoulders had migrated up towards her ears, muscles taut as piano wire. Then came the nausea, the racing thoughts, the peculiar sensation of her skin feeling too tight for her body. Her husband, Tom, had stopped asking “What’s wrong?” because they both knew the answer: nothing specific, everything general, Sunday itself.

She’d tried all the recommended remedies. The Sunday evening yoga class (spent obsessing about Monday whilst pretending to find child’s pose relaxing). The elaborate meal planning (which only added “prep lunches for the week” to her mental load). The inspirational podcasts (which made her feel guilty for not being more grateful). Nothing touched the core of it.

What bewildered Annie most was the contradiction of it all. She genuinely loved her work. When she was in the thick of a challenging project, guiding a client through a breakthrough, she felt alive, purposeful, exactly where she was meant to be. So why did the mere anticipation of Monday feel like swallowing stones?

That particular Sunday, as the light continued its inevitable fade, Annie noticed something she’d never paid attention to before. Her youngest daughter, Grace, had come running in from the garden, cheeks flushed, leaves tangled in her hair, eyes shining with some magnificent discovery. “Mummy, come see! The spider built a web between the fence posts and the light’s making rainbows in it!”

Annie’s first thought—the one that arrived before she could intercept it—was: “I don’t have time. I need to review the presentation deck for tomorrow’s client meeting.”

But she caught herself. Sunday evening, nowhere she needed to be for another twelve hours, and her instinct was to refuse her daughter’s invitation to witness beauty. The realisation landed like a slap.

She followed Grace outside, the grass cool and slightly damp beneath her bare feet, the air carrying that peculiar October scent of decay and renewal intermingled. The spider’s web was indeed spectacular, stretched between two fence posts like nature’s own cathedral window, each strand catching the low sun and fracturing it into impossible colours.

“It’s extraordinary,” Annie whispered, crouching down to Grace’s height.

“Do you think she’s scared of Mondays?” Grace asked, with the kind of profound randomness that only seven-year-olds possess.

Annie laughed, surprising herself with the genuine sound of it. “I don’t think spiders have Mondays, darling.”

“Lucky,” Grace said solemnly, then ran off to find her brother.

Annie stayed there, studying that web, watching how it moved with the breeze, how remarkably resilient it was, how the spider had simply built what she needed and then settled in to wait with no apparent anxiety about what Monday morning might bring.

Later, when I heard Annie share this story in one of my storytelling circles—her voice catching as she described that moment of recognition—I saw heads nodding around the room. Successful people, creative people, people who’d built remarkable things, all of them trapped by the same invisible web of anticipatory dread, all of them forgetting to look at actual spider webs on Sunday evenings because they were too busy catastrophising about meetings that hadn’t happened yet.

Annie’s turning point came when she began to understand that her Sunday scaries weren’t really about Monday at all.

Understanding the Sunday Scaries: The Science of Anticipatory Dread

The Sunday scaries represent a form of anticipatory anxiety, which involves nervousness and dread about something that hasn’t happened yet. When you experience them, your adrenal glands release cortisol and adrenaline, flooding your system with stress hormones that create genuine physical symptoms—increased heart rate, difficulty breathing, headaches, and trouble sleeping.

What makes this phenomenon particularly insidious for successful executives and entrepreneurs is that it’s often unrelated to job satisfaction. Studies show that even employees who genuinely like their jobs experience Sunday night anxiety, which explains why Annie Willets could simultaneously love her work and dread the week ahead.

The transition from weekend relaxation to work mode represents a challenging 180-degree turn. During weekends, your cognitive load decreases significantly. No alarm clocks, no commutes, no boss checking in, no constant demands on your attention. Your nervous system settles into a different rhythm. Then Sunday evening arrives, and your body begins preparing for the dramatic shift back to high-performance mode.

Research indicates that 74% of those experiencing Sunday scaries report their feelings increased due to economic uncertainty, whilst 37% cite being more overwhelmed at work than ever before. For entrepreneurs and executives, these pressures compound. You’re not just responsible for your own performance; you’re often carrying the weight of entire teams, clients, stakeholders, and business outcomes.

The really sobering data? Research shows that far more heart attacks occur on Mondays and Sundays than on any other day of the week, suggesting that Sunday anxiety and Monday stress create genuine physiological risks. Studies across entire countries have found a 19% increase in the odds of sudden cardiac death from confirmed heart attacks and other cardiovascular events on Mondays.

Why Blue Mondays Hit High Achievers Particularly Hard

Here’s the paradox: the very qualities that make you successful—high standards, deep responsibility, commitment to excellence—also make you more vulnerable to Blue Mondays. Research suggests that the Monday blues affect how a person responds to stress, with people approaching and reacting to stressors differently at the beginning of the week than at the end.

Recent research has discovered that people who report feeling anxious on Mondays show evidence of heightened activity in the body’s stress-response system over months. Even more concerning, scientists have found that for some people, Monday anxiety becomes so routine that it becomes an automatic bodily response, one that persists even when the original trigger is gone.

This means years of Sunday scaries and Blue Mondays can literally reshape your stress response system, creating a conditioned reaction that continues even after circumstances change. It’s like Pavlov’s dog, except instead of salivating at a bell, you’re experiencing cortisol spikes at the mere sight of Sunday evening.

For entrepreneurs, there’s an additional layer. You chose this path. You built this business or career from nothing. You’re supposed to be living your dream, so admitting that Sunday evenings fill you with dread feels like betraying everything you’ve worked for. The shame compounds the anxiety.

Breaking Free: Addressing the Root Causes

Through my work with storytelling circles, I’ve watched countless successful people wrestle with this question: If I’m doing work I believe in, work that matters, work I chose—why does it still feel like Sunday evenings are trying to suffocate me?

The answer, I’ve discovered, usually isn’t about adding more self-care rituals or productivity hacks. It’s about examining some deeper questions:

Are you truly aligned with your purpose, or are you performing someone else’s definition of success? Sometimes we build impressive careers on foundations we never consciously chose. We inherit expectations—from family, from culture, from our younger selves who didn’t know what we know now. The Sunday scaries can be your inner wisdom whispering that something fundamental needs examination.

Have you created healthy boundaries, or have you let work colonise every corner of your life? The ability to truly switch off has become harder than ever, with many employees tempted to peek at emails or chat apps on Sunday to find out what the week will look like—which can worsen feelings of anxiety or dread. Technology has obliterated the walls between work and life, and for business owners, those walls were fragile to begin with.

Are you working from a place of approach motivation or avoidance motivation? Research shows that focusing on the beautiful, wonderful, desirable things you can accomplish at work can quiet the avoidance system and actually create excitement about Monday morning rather than dread. Ask yourself honestly: Am I moving towards something inspiring, or running from something frightening?

What stories are you telling yourself about Monday? Our minds excel at catastrophising. We imagine worst-case scenarios, difficult conversations, overwhelming workloads—most of which either don’t materialise or aren’t as terrible as we anticipated. Cognitive distortions like catastrophising and overgeneralising can significantly contribute to Monday anxiety.

The storytelling circles I facilitate have become powerful spaces for executives and entrepreneurs to explore these questions without the usual professional masks. When Annie Willets shared her spider web story, another participant—a tech CEO managing 200 employees—confessed he’d been secretly planning to sell his company simply to escape the Sunday scaries, without ever examining why he felt that way.

Through stories, we discover patterns. We recognise ourselves in each other’s experiences. We realise that success doesn’t mean the absence of struggle; it means having the courage to face what’s actually happening rather than what we’re performing.

Further Reading: Unconventional Wisdom for the Sunday-Scared Soul

“The Places That Scare You” by Pema Chödrön
This isn’t a business book, and that’s precisely why it belongs on this list. Chödrön, a Buddhist nun, writes about working with fear and uncertainty rather than against them. For executives experiencing Sunday scaries, her teachings on staying present with discomfort—rather than trying to escape it through distraction or toxic positivity—offer profound relief. She reminds us that anxiety is part of being alive and engaged with life, not evidence that something’s wrong with us. This book taught me that the Sunday scaries might not be a problem to solve but an invitation to examine what matters.

“Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski and Amelia Nagoski
The Nagoski sisters explain something crucial that most productivity advice misses entirely: completing the physiological stress cycle. They distinguish between stressors (the things causing stress) and stress (the physical state in your body). You can remove every Monday stressor and still feel the Sunday scaries if you never complete the stress cycle. Their practical, science-based strategies for moving stress through your body—from exercise to creative expression to deep breathing—directly address why Sunday evening anxiety persists even when Monday morning isn’t objectively threatening. This book changed how I understand the physical manifestation of anticipatory anxiety.

“Four Thousand Weeks: Time Management for Mortals” by Oliver Burkeman
Burkeman’s central thesis—that you have approximately 4,000 weeks on earth if you’re lucky—provides the most compelling reframe of Sunday scaries I’ve encountered. When you truly absorb the brevity of life, spending 52 evenings a year in anxiety-induced misery becomes intolerable. Not because you should optimise every moment for productivity, but because Sunday evening is life too. It’s not just the preamble to Monday; it’s one of your 4,000 weeks. Burkeman’s acceptance of limitation and inevitable incompletion offers surprising peace to achievement-oriented people who believe they should be able to do it all without stress.

A fromStory from a Circle

“Before joining the storytelling circles, I thought my Sunday anxiety meant I’d chosen the wrong career. I’d built a successful architecture firm from nothing, and yet every Sunday at 4pm like clockwork, I’d feel physically ill. The shame was almost worse than the anxiety itself. How could I admit that I dreaded Monday when so many people would kill for the opportunities I had?

Hearing others’ stories, particularly Annie’s spider web moment, helped me realise I wasn’t broken. The Sunday scaries weren’t a verdict on my career choices; they were a signal that I’d stopped distinguishing between urgent and important, between presence and performance. I’d let Sunday become nothing more than Monday’s waiting room.

Now, I protect Sunday evenings like a sacred ritual. No emails, no ‘quick prep work,’ no catastrophising about the week ahead. I cook elaborate meals, I read fiction, I literally go outside and look at actual nature—not as some wellness checkbox, but because I deserve to inhabit my life, not just endure it. The Mondays haven’t magically become perfect, but I’m no longer spending 15% of my week in anticipatory dread about them.”

— Sarah J., Architect and Founder, Bristol

Frequently Asked Questions

Q: Is it normal to experience Sunday scaries even when I love my job?

Absolutely. The Sunday scaries affect people even when they genuinely like their jobs. The anxiety isn’t necessarily a referendum on your career choice; it’s often about the abrupt transition from weekend freedom to weekday structure, the weight of responsibility, or cognitive patterns that have become habitual over time. Loving your work and feeling anxious about Monday aren’t mutually exclusive experiences.

Q: At what point do Sunday scaries become a mental health concern rather than just normal work stress?

Whilst the Sunday scaries are common, if they’re causing significant distress or interfering with your ability to enjoy your weekend, it may be worth exploring strategies with a mental health professional. Warning signs include: physical symptoms that persist or worsen, complete inability to relax on weekends, intrusive thoughts about work that you can’t control, or Sunday anxiety that doesn’t diminish once Monday actually arrives. If your anticipatory anxiety never resolves when you face the thing you were worried about, that suggests something beyond typical Sunday scaries.

Q: Why do my Sunday scaries seem worse than other people’s, even though I’m more successful?

Success often intensifies rather than alleviates Sunday scaries because you’re carrying more responsibility, making higher-stakes decisions, and often have fewer people who understand your unique pressures. Additionally, achievement-oriented people tend to have perfectionist tendencies and heightened sensitivity to potential failure. You may also be more skilled at appearing confident externally whilst managing significant internal anxiety—remember, surveys show up to 90% of millennials and Gen Z report experiencing Sunday scaries, so you’re likely surrounded by people hiding the same feelings.

Q: Will changing jobs or careers solve my Sunday scaries?

Sometimes, but not always. If your Sunday anxiety stems from genuine misalignment—you’re in the wrong role, toxic environment, or work that violates your values—then change might be necessary. However, research shows that some people’s Monday anxiety becomes so routine that it persists even when the original trigger is gone. Before making dramatic career changes, explore whether the issue is the work itself or your relationship with work, your boundaries, your cognitive patterns, or unprocessed stress in your nervous system.

Q: What’s the single most effective strategy you’ve seen for reducing Sunday scaries?

There isn’t one universal solution because the root causes vary so significantly. However, the pattern I’ve observed in people who successfully transform their Sundays involves shifting from avoidance to approach. Research shows that focusing on positive outcomes and excitement about what you can accomplish, rather than dreading potential problems, can significantly reduce anticipatory anxiety. This doesn’t mean toxic positivity; it means examining whether you’re running towards something you value or away from something you fear. Combined with genuine boundary-setting and completing your stress cycles physically, this approach-orientation creates sustainable change.

Conclusion: Reclaiming Sunday Evening

The Sunday scaries and Blue Mondays aren’t character flaws. They’re not evidence that you’re weak, ungrateful, or insufficiently resilient. They’re signals—sometimes quiet whispers, sometimes screaming sirens—that something in your relationship with work, time, or purpose needs attention.

For successful executives and entrepreneurs, acknowledging these feelings can feel like admitting failure. You’ve worked so hard to build something meaningful. You’re supposed to be beyond this sort of thing. But perhaps that’s precisely backwards. Perhaps the willingness to sit with your Sunday evening anxiety, to examine it with curiosity rather than judgment, to tell the truth about your experience—that’s what genuine success looks like.

Annie Willets, standing in her garden that October evening, watching rainbows fracture through spider silk, discovered something that years of productivity advice had never taught her: presence is not a reward you earn after completing all your tasks. It’s a choice available in any moment, including 4pm on Sunday afternoon.

Your Sunday scaries might not disappear entirely. They might be companions on your journey rather than problems to solve. But they don’t have to steal 15% of your week. They don’t have to poison your rest with anticipation of battles that rarely materialise as feared.

The spider in Grace’s web didn’t dread Monday. She simply built what she needed and settled in to wait, responding to each moment as it arrived rather than catastrophising about moments yet to come. There’s wisdom in that patience, that presence, that refusal to mortgage today’s peace for tomorrow’s imagined problems.

What if you approached Sunday evening not as Monday’s waiting room, but as its own complete experience, worthy of your full attention? What if you protected it fiercely, not as another wellness task to optimise, but as sacred time that belongs to you and no one else?

The work will be there Monday morning. It always is. But Sunday evening—this Sunday evening, one of your precious 4,000 weeks—is happening right now. What would it feel like to actually be in it?

Discover the Purpose Protocols: Transform Your Relationship with Monday

The Sunday scaries often signal something deeper than poor time management or insufficient self-care. They whisper that you’re living out of alignment with your authentic purpose, trapped in patterns that no longer serve you, performing a version of success that someone else wrote for your life.

The Purpose Protocols aren’t another productivity system promising to squeeze more efficiency from your already overstretched schedule. It’s a transformative online courses, with optional one-to-one support, designed specifically for successful executives and entrepreneurs who’ve achieved everything they thought they wanted, yet still find themselves dreading Monday morning.

Through a carefully designed series of modules combining storytelling, reflective practices, and practical frameworks, you’ll explore:

Uncovering Your Authentic Purpose: Move beyond inherited expectations and societal definitions of success to discover what genuinely lights you up and gives your life meaning. We use narrative techniques from my storytelling circles to help you identify the patterns and values that have shaped your journey, often hidden beneath years of professional performance.

Redesigning Your Relationship with Work: Learn to distinguish between healthy achievement and toxic productivity, between presence and performance. You’ll develop practical strategies for setting boundaries that honour both your ambitions and your humanity, creating space for rest without guilt.

Completing Your Stress Cycles: Understand the neuroscience behind why Sunday scaries persist even when Monday isn’t objectively threatening, and learn evidence-based techniques for moving stress through your body rather than carrying it into each new week.

Creating Approach-Oriented Goals: Shift from running away from fear towards moving toward what excites and inspires you. This fundamental reframe transforms not just your Sundays, but your entire relationship with your work and life.

This isn’t about abandoning your ambitions or lowering your standards. It’s about ensuring those ambitions are truly yours, and that the path toward them nourishes rather than depletes you. Because you didn’t build something extraordinary just to spend every Sunday evening dreading it.

Your Mondays deserve better. More importantly, you deserve better.

The Purpose Pivot Protocol honours your journey whilst challenging you to question whether the destination is truly where you want to go. Because sometimes the bravest thing a successful person can do is admit that Sunday evening shouldn’t feel like this.

References

How to ward off the ‘Sunday scaries’ before the new week begins by prof Jolanta Burke, Centre for Positive Psychology and Health, RCSI University of Medicine and Health Science

Grupe DW, Nitschke JB. Uncertainty and anticipation in anxiety: an integrated neurobiological and psychological perspective. Nat Rev Neurosci. 2013 Jul;14(7):488-501.

Abend, R., Gold, A. L., Britton, J. C., Michalska, K. J., Shechner, T., Sachs, J. F., Winkler, A. M., Leibenluft, E., Averbeck, B. B., & Pine, D. S. (2019). Anticipatory Threat Responding: Associations with Anxiety, Development, and Brain Structure. Biological Psychiatry, 87(10), 916.

Yoshimura, S., Okamoto, Y., Yoshino, A., Kobayakawa, M., Machino, A., & Yamawaki, S. Neural Basis of Anticipatory Anxiety Reappraisals. PLOS ONE, 9(7), e102836.