Sunday Loneliness and the Sunday Scaries: Why Weekends End in Dread
Sunday Loneliness and the Sunday Scaries: Why Weekends End in Dread
Last Updated: January 2026
Sunday afternoon arrives and something shifts. The weekend is ending. Tomorrow is Monday. And instead of feeling rested and ready, you feel lonely, anxious, and filled with dread. The "Sunday scaries" are real—over 75% of workers report experiencing Sunday evening anxiety. Add loneliness to the mix, and Sundays can be the worst day of the week.
Understanding what drives Sunday dread—and building intentional Sunday practices—can transform this day from dreaded to manageable.
What Are the Sunday Scaries?
The Experience
Sunday scaries typically include:
- Anxiety about the coming week
- Dread about Monday morning
- Sadness that the weekend is ending
- Restlessness and inability to relax
- Rumination about work or life
The Loneliness Component
For lonely people, Sunday adds:
- Weekend ending without having connected
- Another week of isolation ahead
- Regret about how the weekend was spent
- Comparison to others' full social weekends
- Anticipation of lonely weekdays
When It Hits
Sunday scaries typically peak:
- Late afternoon onward
- After 4-5 PM especially
- The "Sunday evening" feeling
- Sometimes starts earlier for those who really dread
Why Sundays Are Hard
Unstructured Time
Sunday lacks structure:
- No work obligations
- Often no plans
- Time stretches empty
- Decision fatigue about how to spend it
Unstructured time can feel oppressive when lonely.
The Anticipation Problem
Sundays are about tomorrow:
- Mind jumps to Monday
- Can't fully be present
- Future anxiety colors present experience
- Weekend isn't over but feels over
Social Comparison
Sundays highlight social disparity:
- Others seem to have full weekends
- Social media shows gatherings, activities, couples
- Brunch crowds, families in parks
- Your solo Sunday feels abnormal
The End of Possibility
Saturday has potential; Sunday is aftermath:
- Saturday might become something
- Sunday is "too late" to make plans
- Opportunity for weekend connection feels gone
- Regret about what didn't happen
Reflection Time
Sunday invites rumination:
- Review of the week
- Assessment of social life
- Thinking about what's missing
- Space for loneliness to expand
Strategies for Better Sundays
Plan Sunday in Advance
Don't leave it empty:
- Schedule activities before the weekend
- Have plans for Sunday specifically
- Know what you're doing before Sunday arrives
- Structure beats emptiness
Sunday Social Activities
Prioritize connection:
- Sunday brunch with friends
- Afternoon activity with people
- Evening dinner or hangout
- Video calls scheduled for Sunday
Even one social touchpoint changes the day.
Morning Momentum
Start Sundays proactively:
- Wake at reasonable hour
- Get out of the house early
- Exercise, coffee shop, activity
- Don't let Sunday be a lost day
The Sunday Ritual
Create positive associations:
- Specific Sunday activity you enjoy
- Regular Sunday routine
- Something to look forward to
- Makes Sunday its own thing, not just pre-Monday
Examples: Sunday hike, farmers market, cooking project, regular brunch spot.
Prepare for Monday
Reduce Monday dread:
- Lay out clothes
- Plan Monday's schedule
- Get organized
- Prep food if helpful
Preparation makes Monday less scary, which helps Sunday.
Limit Social Media
Comparison makes it worse:
- Everyone's weekend looks better
- Social media amplifies loneliness
- Consider a Sunday media break
- Focus on your own experience
Evening Plans
Don't let Sunday evening be empty:
- Dinner with someone
- Phone/video call scheduled
- Activity or event
- Something other than lonely anxious drifting
Reframe Sunday
Mental shifts that help:
- Sunday is part of the weekend, not the end
- Monday will happen regardless; enjoy today
- Your Sunday doesn't have to look like others'
- What would make today good?
Sunday Activities That Help
Social Options
Ways to connect on Sunday:
- Brunch with friends
- Sunday sports leagues or pickup games
- Religious services if applicable
- Group activities (hiking, classes)
- Sunday dinner hosting or being hosted
Solo-But-Not-Isolated
Good solo Sunday activities:
- Farmers market (around people)
- Coffee shop reading/working
- Gym or exercise class
- Movie theater
- Library
Being around people helps even without deep interaction.
Productive Sundays
Sometimes activity beats relaxation:
- Cooking/meal prep for the week
- Organizing or cleaning
- Hobby projects
- Learning something new
Accomplishment can counter Sunday dread.
Restorative Sundays
Sometimes rest is what you need:
- Intentional rest, not avoidant rest
- Self-care activities
- Nature and quiet
- Early bed to feel good Monday
The key is intentionality.
Addressing Root Causes
Sunday Dread About Work
If work is the problem:
- Is your job sustainable?
- Are there changes needed?
- Work-related anxiety shouldn't dominate weekends
- Consider whether bigger changes are needed
Sunday Loneliness as Symptom
If Sunday highlights isolation:
- Address overall loneliness, not just Sundays
- Build more connection throughout the week
- Sunday gets better as overall social life improves
- Focus on root cause
Mental Health Components
When it's more than scaries:
- Anxiety and depression worsen Sundays
- Professional support helps
- If Sunday dread is severe, don't normalize it
- Treatment exists
Building a Better Sunday Routine
Step by Step
Creating sustainable change:
- Identify what's hardest: When and why does Sunday feel worst?
- Plan one change: One activity, one connection, one ritual
- Protect it: Make it non-negotiable
- Build gradually: Add more positive Sunday practices over time
Sample Sunday Structure
What a better Sunday might look like:
- Morning: Exercise or activity
- Midday: Social activity or time at third place
- Afternoon: Hobby, rest, or preparation
- Evening: Connection (call, dinner with someone) or cozy self-care
- Night: Early enough to feel good Monday
Frequently Asked Questions
My Sunday scaries start on Saturday night. Is that normal?
Unfortunately, yes. When weekend anxiety is severe, it can begin earlier and earlier. This often indicates either work-related anxiety that needs addressing or loneliness that makes weekends feel dreaded rather than enjoyed. If this is happening, consider both work stress and social isolation as potential causes.
How do I make plans for Sunday when I don't have anyone to see?
Start by building your social network during the week. For immediate Sundays, join structured activities that meet on Sundays (sports leagues, religious communities, Meetup groups). Use third places to be around people. Schedule calls with distant friends or family. Over time, building connection creates more Sunday plan options.
I feel guilty resting on Sunday but also too tired to do things. What should I do?
Distinguish between restorative rest and avoidant rest. Restorative rest is intentional and leaves you feeling better. Avoidant rest is scrolling and numbing because you're too anxious to engage. If you're genuinely tired, rest intentionally. If you're avoiding, notice that and consider what small action might help.
Does everyone have the Sunday scaries?
Many people do—surveys suggest 75%+ of workers experience some Sunday evening anxiety. It's particularly common when there's a mismatch between life as it is and life as you want it to be. But severity varies widely. Mild unease is common; severe dread signals something needs to change.