5 Bosses Share How They Rise Above The Sunday Scaries
Like most people, I have a love/hate relationship with Sundays. On the positive side, I love Sundays because it's normally my day to unapologetically indulge in an endless amount of mimosas and delicious bites while catching up with my girls at the latest day party. But after the mimosas are gone, the food has been digested, and the music stops, I'm back at home, looking at my upcoming reality - Monday.
Despite how much fun Sundays can be, once night hits and the fun is over, I tend to get a case of what I like to call the "Sunday Scaries." If you're unfamiliar with the phrase, the Sunday Scaries are the anxiety that sets in on Sunday nights with the impending return to the office, school, or work.
For many people, Sunday Scaries can disrupt you, impact your productivity and mood, and can cause chaos for the week ahead if you let it get the best of you. It doesn't matter what level you are in your career, or how high up the corporate ladder you are, the Sunday Scaries is a real thing and it's something that many of us experience. Recently, I was able to connect with a few successful women of color and they shared what their Sunday Scaries are and how they overcome them.
The “Never Ending To-Do List” Sunday Scary...
Kristina Willams, Founder & CEO of ZiM
Kristina Williams, Founder & CEO of ZiM
Courtesy of Kristina Williams
What She Said:
"At times I get overwhelmed when I think about all of the tasks I need to complete at once. I've had to learn to compartmentalize and to strategically plan my days in blocks.
"The first part of my day is for self-care, then comes emails. Next, I'm dedicated to completing any tasks my team needs from me before I head into my own daily tasks. I designate certain days of the week for meetings and try my best to stick to this schedule. I am naturally a big-picture thinker so creating visual charts, color coding, and having databases help to keep my brain focused, categorized, and linear.
"I have a tendency to get lost in my work so I've recently adopted the practice of planning for fun throughout my week as well. I aim to have at least one fun outing per week that allows my brain to decompress, build relationships and even gain inspiration from seemingly unrelated experiences. My tip for you would be to remember to design for joy, whether it's the colors you choose for your Post-Its, sharing a non-work-related hello to a team member, or planning your schedule with inserts of breathing time. Use your Sunday to remember you are in control of all of it, as much as it may seem overwhelming. Most importantly, remember to give yourself grace."
Yene Damtew, Salon Owner & Hair Educator
Yene Damtew, Salon Owner & Hair Educator
Courtesy of Yene Damtew
What She Said:
"Typically, my Monday errands make me nervous every Sunday. Being an entrepreneur requires you to wear a lot of hats and the only way to do that is to have structure. I am the queen of what I like to call 'TDL's' which stands for 'To-Do Lists', and I am old school in the fact that I prefer writing it down on paper rather than digitally as I get satisfaction on crossing the task out. I am a woman who likes to have a game plan and stay organized. I write everything down including my personal activities like workouts and self-care routines. It really helps calm my nerves.
"As a salon owner, traveling hairstylist, and educator, Mondays can include social media planning, stocking inventory at the salon, folding salon towels, laundry or repacking a suitcase for an upcoming trip. As long as I have it written down, almost anything seems possible to achieve."
The Sunday Scary That Actually Starts on Saturday
Aria Bell, PR Consultant at AT&T
Aria Bell, PR Consultant at AT&T
Courtesy of Aria Bell
What She Said:
"Honestly, I start getting the 'Sunday Scaries' on Saturdays.
"I tend to think about how the weekend will be ending the next day and hate that we don't have three full days. We all know Fridays don't count since we go into work on that day. Whenever these thoughts consume my mind, I ask myself, 'Why am I getting anxious when I've never failed at making it through every week no matter what?'
"Normally, what makes me anxious is thinking about my outfits for the week, my upcoming workload, and what I'll be eating (I try to be frugal with spending). I've found that picking outfits for the week on Sundays, or at least the night before, helps make my mornings run smoother. It also allows me the option to even stay in the bed an extra 15-20 minutes which is an absolute plus for me.
"As far as my heavy workload, I write out the most important tasks and/or goals I need to accomplish in order from most important to least. This helps me keep things aligned and prioritized throughout the week. Lastly, if there was ever a task that can save you time during the week, it would be meal prepping! Preparing and cooking my meals and snacks for the week effectively eliminates bad spending and eating habits. This task might seem intimidating, but you'll thank yourself during the week and keep some money in your pockets."
The Startup Founder Sunday Scaries...
Kendra James-Anderson, Virtual CFO
Kendra James-Anderson, Virtual CFO
Courtesy of Kendra James-Anderson
What She Said:
"My Sunday Scaries consists of thinking about my growing team and my growing client list. I tackle these Sunday Scaries in two main ways:
(1) I set no more than 1-2 high priority goals for the week.
(2) I dedicate Mondays exclusively to Team Meetings.
"I've found that having only 1-2 high priority goals for the week allows me (and my team) to all be focused on key objectives. Once you have an ever-growing to-do list of 50 random items, things feel overwhelming and impossible. Instead, I simply narrow that down to what really has to be done this week.
"I think about my business's overall monthly and quarterly objectives and create weekly goals based on that. Oftentimes, we include so many to-dos that don't even tie to our main objectives... so I use Sunday to get focused and outline those objectives. And then on Monday, I dedicate my time to holding team meetings. In the team meetings, I disperse those objectives to ensure that we are all on the same page. The Monday meetings really help set the tone for the week, and because I know what our company focus is for the week, I can properly lead my team.
"Sunday doesn't have to be scary if you utilize that time to find your focus for the upcoming week. My advice? Trash the 5-page to-do list and narrow your focus on the key objectives. It really helps your work feel more intentional and efficient and less erratic!"
Ashley Edwards, Founder & CEO of MindRight Health
Ashley Edwards, Founder & CEO of MindRight Health
Courtesy of Ashley Edwards
What She Said:
"My 'Sunday Scaries' are usually finance-related. As a small startup, I want to make sure everyone on our team consistently has all the resources they need to thrive. When I feel overwhelmed, I make a list of major stressors I may have in the week ahead - investor meetings, product deadlines, etc. - and then I make a list of all the things I can actually control. It's easy to feel stressed by all the things out of your control as you run a startup, so for me, it's important to remind myself of what I do have the power to change. I feel good as long as I know that each day I've done the best I could with what I have."
What are some things that give you the Sunday Scaries, and how are you overcoming them? Drop us a note and let us know!
Featured image courtesy of Kendra James-Anderson
Originally published February 10, 2020
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Brittani Hunter is a proud PVAMU alumni and the founder of The Mogul Millennial, a business and career platform for Black Millennials. Meet Brittani on Twitter and on the Gram at @BrittaniLHunter and @mogulmillennial.
Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Ayesha Curry Says The Key To Prioritizing Self-Care Is Not To ‘Pour From An Empty Cup’
When it comes juggling motherhood, being the wife of an NBA megastar, along with her entrepreneurial endeavors, Ayesha Curry understands that you can only give from what you have, which is why self-care is a top priority for her.
In a recent interview with E! News, in collaboration with Amazon to support small and Black-owned businesses, Ayesha spoke to the power of self-care and how it’s played a role in her being able to show up for others.
“You can't pour from an empty cup,” she said. “So to be at your best for the people that rely on you, you have to take time to prioritize yourself.”
We all know how busy life can get with juggling busy schedules and duties at home. That's why Ayesha shares that finding small moments of care within your day can help give you the recharge you need.
“Maybe it's a skin routine at the end of the day, or taking 15 minutes to journal first thing in the morning,” she says. “Whatever that looks like for you, it's important to take the time and be consistent.”
Back in April, the 34-year-old spoke to People about her journey with finding balance within life’s many demands.
"The first step is accepting that balance doesn't really exist," Ayesha says. "We're all just out here doing our best. Sometimes I get it right, sometimes I don't — but I continue to show up for the things and people that matter, and that counts for a lot."
In the interview, Ayesha went on to share that while there’s a lot on her plate, she’s learned that leaning on her “village” — from family to friends — has been the greatest asset to her busy and fruitful life.
“I've been fortunate to be able to surround myself with people who share the same values, and that 'village' has allowed me to be at my best and helps make everything happen."
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Featured image by Rodin Eckenroth/Getty Images