How I Beat the Sunday Scaries

Updated: Mar 26

As much as we may enjoy our jobs, it can be difficult to fight the knee jerk anxiety that comes from knowing that our weekend has come to a close. Although I personally enjoy the challenge that my job brings me, I still get restless on Sunday when I realize I have a full week of work ahead of me; such is the nature of anxiety. And so, during this past weekend, I made it my mission to cure the Sunday Scaries.


7:30PM: I started on a 24 hour fast. I ate a huge dinner on Saturday night around 7:30 PM and didn’t eat my next meal until 7:30 PM on Sunday night.


5AM: I woke up, had some coffee to facilitate fat burning in the body, and also to suppress my early morning hunger.


8AM: I attended a warm Yoga class. It was an intermediate practice, and I didn’t sweat a whole lot like I would during a hot Yoga class.


11AM: After grocery shopping a spending time with family members, I had another dose of coffee.


1PM: I jumped into a freezing cold pond. I normally take cold showers during the week, but the body can adapt to this. I felt it was time to take things to the next level and see if I was capable of bracing even colder temperatures. It was all I could do to stay in the water for 45 seconds.


1:30PM: After a hot shower to wash the pond smell off of me.


3:30: I went home and did some meal prepping for the week. 20 hours into the fast, it goes without saying that this was a trying time for me. But it allowed me to really tune into the food I was preparing. Since I knew I wouldn’t be eating for a while anyways, I took my time measuring things out and engaging my other senses besides taste.


5 PM: I committed to an hour of intense exercise. My morning workout was a good way to ease into the day, but I was suddenly full of energy and needed an outlet. I spent 30 minutes doing super-slow strength training, a technique I borrowed from Ben Greenfield. The technique is pretty self-explanatory. You do a normal workout but slow down the movements considerably. As an example, a push-up would be 5 seconds down, 5 seconds up.


I did each of the following workouts for ~ 2 minutes each:


1) Push-ups

2) Pull-ups

3) DB Bench Press

4) DB Curl

5) DB Shoulder Press

6) Bent over DB Row

7) Bent over DB Triceps Extensions

8) Chin Ups

9) Lunges with weights (2 Min Each side)


After the strength portion of the workout, I hit the Peloton for a 30-minute HIIT interval ride. I was amazed by how much energy I had so late into the fast and went balls to the wall for the whole ride. Afterwards, I was drenched in sweat, but felt like I had just reached a new ceiling for myself.


6PM: Off to the shower with the temperature at its lowest setting.


6:30: I was on a Mindhive business call, and before I knew it, my fasting period was over.


7:30 PM: I prepared a Tofu and mushroom marinara sauce over whole wheat pasta alongside a lamb and venison meatball sandwich on a ciabatta roll. I finished that off with a few slices of chocolate fudge quinoa flour cake and some sleepy-time tea.


Finally, I wound down with an evening meditation, and fell asleep without a trace of anxiety about what Monday might bring. I can honestly say I’ve never enjoyed a Sunday so much.

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