It starts the same way every week. One minute, you’re soaking up the last moments of weekend freedom, convincing yourself that a Sunday afternoon nap won’t ruin your sleep schedule. Then, out of nowhere, it hits: the creeping dread that Monday is lurking, ready to yank you back into the grind.
The Sunday Scaries have arrived, right on schedule.
We joke about it. We send memes. We make self-deprecating comments about capitalism and burnout while half-watching whatever comfort show we’ve rewatched 14 times. But what if this weekly existential panic isn’t just about hating work? What if it’s a red flag—one that points to something deeper, something spiritual?
Sure, it’s easy to blame work culture. Hustle mentality and an always-on digital world have made it nearly impossible to unplug. But there’s more going on here. If Sundays are supposed to be about renewal, why do they so often feel like a countdown to existential panic? Maybe it’s because we’ve been trained to see work as the measure of our worth.
For Christians, rest isn’t just a luxury—it’s a spiritual discipline. God Himself rested on the seventh day, not because He needed a break but because rest is an essential part of a well-lived life. And yet, we’ve reduced Sabbath to a Netflix binge and a vague attempt at self-care (which, let’s be honest, is usually just scrolling TikTok until our brains shut off). If we’re dreading Monday with every fiber of our being, maybe the problem isn’t just work. Maybe it’s how we’ve come to view time, rest and identity.
Let’s be clear: You are not your productivity. You are not your inbox. You are not the number of tasks you check off before lunch. But in a culture that idolizes busyness, it’s easy to fall into the trap of believing our value is tied to our work. The Sunday Scaries thrive when we’ve unknowingly built our self-worth around our jobs. If our identity is wrapped up in our career, then Monday isn’t just another day—it’s a test. And what if we fail?
But Scripture is clear: your job is an assignment, not a definition. Colossians 3:23 reminds us, “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” Your worth isn’t found in a resume line. When you actually believe that, Monday stops feeling like a sentence and starts looking like an opportunity.
So how do we beat the Sunday Scaries? It starts with reclaiming Sunday as a day of actual renewal—not just a 24-hour procrastination buffer before the chaos of Monday. True rest isn’t just ceasing work; it’s about replenishing your soul. And no, that doesn’t just mean going to church. It means carving out space for real peace—time that refreshes you rather than just numbing you for a few hours. Are you filling your day with things that bring you joy and deepen your faith, or are you just killing time until the inevitable wave of anxiety hits?
If you’re mentally drafting Monday’s to-do list before you even finish your Sunday coffee, it’s time for a reset. Shut down work notifications. Resist the urge to “just check” your email. Give yourself permission to exist outside of the grind. Spoiler: the world will still be there when you log back in on Monday.
And maybe, just maybe, it’s time to reframe how you see Monday in the first place. What if it wasn’t the villain of your week but a continuation of your calling? Even if your job isn’t your dream, it can still be a space where God moves. Maybe the win isn’t getting everything done—it’s showing up with purpose, even in the ordinary.
The Sunday Scaries don’t have to be inevitable. They can actually serve as a warning sign—a reminder that something in our lives needs attention. If we listen, they can push us toward a healthier, more faith-centered way of viewing work, rest and purpose.
So next Sunday night, when the anxiety starts creeping in, ask yourself: Is this just work stress, or is it a wake-up call? And more importantly, how can I let God rewrite the story I’m telling myself about my week?
Because Mondays may be inevitable. But the Sunday Scaries don’t have to be.
