On the outside, leaders can look confident, composed, and in control. But if we are honest, many experience a burden on Sunday afternoons that very few want to admit or even talk about. This starts around 3:00 PM when the mind enters a state of anticipatory anxiety and dread characterized by racing thoughts of the upcoming work week of deadlines, decisions, emails, team management, action items, constant change, and uncertainty.
In 2024, Talker Research conducted a survey that revealed that the average American experiences the “Sunday Scaries” at least 36 times per year and 55% reported general burnout. So, it’s a call to action for leaders to normalize talking about the “Sunday Scaries”. Embracing this feeling does not define your purpose, passion, value, competence, or impact. Embracing these real emotions shows humanity, vulnerability, and humility to acknowledge that leadership matters and it is about caring deeply about the work and a commitment to serving people.
The key to managing the “Sunday Scaries” is to focus on the present, fuel your purpose, and plan accordingly by closing the loop before the weekend starts:
- Spend 15-30 minutes to close out your week and do a quick mental check-in to celebrate your week’s productivity and wins, close out on action items or reschedule them for the upcoming week, and identify and schedule your priorities for the upcoming week
- Make “No” a full sentence: Overcommitment is one of the fastest paths to burnout. Saying “no” protects priorities and prevents dilution of impact. Leaders who do this well create clarity, not conflict—and model healthy boundaries for their teams
- Build a robust calendar and protect white space: A calendar helps with time management but also sets boundaries. Intentionally block time for thinking, reflection, innovation, proactive leadership, and decision making.
- Anticipate and prioritize where you will be needed most. Not everything deserves equal energy. Leading people is the most complex part of leadership and demands prioritization, time, and presence. Take time to think about and plan for staff, colleagues, and clients that may need your support and encouragement.
- Reconnect with your why: Remind yourself why you chose this work and allow your purpose to become your anchor. Your purpose will turn pressure into motivation.
The goal isn’t to eliminate the Sunday feeling but rather to transform it from anxiety into alignment. Strong leaders are the ones who acknowledge the weight of responsibility and still show up with courage, clarity, and care for the people they serve.
Leisa Bryant, MBA, MA, RD, CPXP, FACHE
Executive Director, Food and Nutrition Services
The University of Texas MD Anderson Cancer Center
AHF Past President
AHF Editorial Advisory Board Member