Sunday Reset Routine: A Simple Checklist for a Calmer Week
A Sunday reset is an hour or two at the end of the weekend to tidy, plan and prepare, so Monday doesn’t hit you all at once. Here’s a simple routine in four parts, a 60-minute version for busy weekends, and a free printable checklist.
Key takeaways
- Split your reset into four parts: reflect, reset your space, plan your week, and prepare.
- Plan one main goal and a few small habits for the week, with when and where you’ll do them.
- Plan meals and write a grocery list. It saves time and money all week.
- Finish with something restful and an on-time bedtime.
What is a Sunday reset?
A Sunday reset is a regular weekly routine to close one week and set up the next. It doesn’t have to be on a Sunday; any day before your week starts works. The idea combines a few well-supported habits:
- Short weekly plans. A review in the American Journal of Lifestyle Medicine recommends one-week action plans that say what, when, where and how, reviewed each week (Bailey, 2019).
- Setting priorities. The National Institute of Mental Health suggests deciding what must get done and what can wait, and saying no to new tasks when you’re overloaded (NIMH).
- Meal planning. USDA’s MyPlate recommends planning meals around your budget and shopping with a list (MyPlate).
The 4-part Sunday reset
1. Reflect (10 minutes)
- What went well this week? What didn’t?
- How were your sleep, energy and stress?
- Write down three things you’re grateful for. Need ideas? Try our gratitude journal prompts.
Our weekly wellness check-in has ten quick questions for this step.
2. Reset your space (30–45 minutes)
- Clear and wipe the kitchen counters
- Put on a load of laundry and change the bed sheets
- Take out the rubbish and recycling
- Tidy the one space you’ll use most this week, such as your desk
- Clear your bag, wallet and car of old receipts and clutter
3. Plan your week (15 minutes)
- Check your calendar for appointments, deadlines and busy days
- Choose one main goal and two or three small daily habits. See how to use a wellness planner.
- Plan when you’ll exercise and when you’ll rest
- Pick one thing to say no to or postpone
4. Prepare (30–60 minutes)
- Plan the week’s dinners and write a grocery list. Our healthy grocery list can help.
- Wash and chop vegetables, or cook one batch meal
- Lay out clothes for Monday and pack your bag
- Fill your water bottle and put it in the fridge
- Set your bedtime and wind down early. The CDC recommends a consistent sleep schedule and at least 7 hours a night for adults.
Plan your meals in minutes, free. The Weekly Meal Planner helps you plan the week’s meals and builds a grocery list as you go, then prints both on one page.
Open the Meal Planner →Free printable Sunday reset checklist
Print a few copies and tick it off each week.
My Sunday Reset Checklist
Date: ________________ This week’s main goal: ____________________________________________
| Reflect | Reset | Plan | Prepare |
|---|---|---|---|
| What went well? | Kitchen cleared | Calendar checked | Meals planned |
| What to change? | Laundry and sheets | Main goal chosen | Grocery list / shop |
| Sleep, energy, stress | Rubbish out | 2–3 daily habits | Food prep |
| 3 things I’m grateful for | Desk / bag tidied | Exercise times | Clothes and bag ready |
| One thing to say no to | Bed on time |
Dinners this week: Mon ________ Tue ________ Wed ________ Thu ________ Fri ________
The 60-minute version
Short on time? Do just these:
| Time | Task |
|---|---|
| 5 min | Quick reflection: one win, one thing to change |
| 20 min | Kitchen and laundry |
| 10 min | Check calendar and choose your main goal |
| 20 min | Plan five dinners and write the grocery list |
| 5 min | Lay out clothes for Monday and set your bedtime |
Weekly pages for your reset. $12 The Complete Wellness Planner includes reusable weekly meal planner, grocery list and check-in pages, plus a 90-day habit plan.
See the Complete Wellness Planner →Common questions
What is a Sunday reset routine?
A weekly routine, usually on Sunday, to reflect on the past week, tidy your space, plan the week ahead and prepare things like meals and clothes, so the week starts calmly.
How long should a Sunday reset take?
Anything from one to three hours. A 60-minute version covering reflection, a quick tidy, your main goal and meal planning works well on busy weekends.
What should be on a Sunday reset checklist?
Reflect on the week, clear the kitchen and do laundry, check your calendar, choose a main goal, plan meals and shop, prepare for Monday and go to bed on time.
Does it have to be on a Sunday?
No. Do it on whichever day comes before your week starts. What matters is doing it every week.
Sources
- Bailey (2019): Goal setting and action planning for health behavior change. American Journal of Lifestyle Medicine, 13(6), 615–618
- National Institute of Mental Health: Caring for Your Mental Health
- MyPlate (USDA): Eat Healthy on a Budget
- CDC: 1 in 3 adults don’t get enough sleep
Related tools and guides
This guide is for general education and is not medical advice. See our Health Disclaimer and Editorial Policy.