Combating Weekend Burnout: Effective Strategies for a Better Work-Life Balance

If you’re feeling tired, stressed, or burned out at work, your weekend is an invaluable time to rest and recharge. However, how we utilize our weekends can sometimes exacerbate the problem rather than provide a solution.

According to the Huffington Post, people’s attitudes about their weekend can serve as a sign of (or contribute to) work-related burnout. We joke about “weekend warriors” or “working for the weekend,” but individuals who become consumed with separating the week from the weekend may not realize how stressed out they truly are.

Numerous pop culture references highlight this behavior, such as in the beloved Garfield cartoons, where the grumpy but lovable orange cat frequently exclaims, “I hate Mondays.” Similarly, in the 1999 film ‘Office Space,’ a temp worker comments to the main character Peter Gibbons, “Somebody’s got a case of the Mondays.”

In real life, you might recognize coworkers who regularly say, “TGIF!” as the weekend approaches. More concerningly, some count the days until Friday, declaring, “It’s Wednesday! Two more days till Friday!”

Everyone has either been guilty of uttering such phrases or noticing someone else doing so. “When people express, ‘I hate Mondays,’ or ‘Thank God it’s Friday,’ these may seem like lighthearted comments, but they imply, ‘80% of my life sucks,’” explains clinical psychologist Ryan Howes in the Huffington Post. “This division of the week—seeing work as bad and the weekend as all good—only amplifies the problem.”

The Sunday Scaries: Understanding the Anxiety

This division between the “bad” workweek and the “good” weekend can lead to increased anxiety and mood fluctuations, depending on the day. The Sunday Scaries, characterized by a sense of dread and anxiety before the workweek begins, has become a common experience for many who perceive their lives in this manner.

Fortunately, you can enjoy your weekends without compromising your workweek. Below are a few effective strategies:

1. Get a Good Night’s Sleep During the Week

Don’t depend on the weekend to catch up on rest. Research from the University of Colorado Boulder indicates that sleeping in on weekends can negatively impact your health.

2. Unplug

To prevent the “Sunday Scaries,” try to disconnect from your phone, laptop, and social media as much as possible, according to NBC News.

3. Bring Your Weekend Into the Week

Finding small things to look forward to during the week, such as visiting a bookstore on your lunch break or scheduling time with a friend outside work, can greatly enhance your outlook, as suggested by Howes.

4. Surround Yourself With Positive Influences

Connect with coworkers who uplift your mood or spend time with friends who divert your attention from work-related stress, advises family and marriage therapist Adriana Alejandre in the Huffington Post.

5. Challenge Yourself

Engaging in a hobby, a side project, or volunteer work can provide a creative outlet, helping you develop new skills and keeping your mind active.

6. Plan Ahead

Utilizing Sundays for organizing your week, such as creating to-do lists, planning outfits, or meal prepping, can significantly reduce stress during the workweek, as noted by ZipRecruiter.

7. Be Present

“Because anxiety is usually future-oriented, practice techniques to ground yourself in the present moment,” advises Andrea Petersen, author of “On Edge,” to NBC News.

Additionally, planning a rejuvenating vacation can effectively combat feelings of burnout, especially if you’re feeling overwhelmed and in need of a reset. There are good ways to plan a vacation that leaves you feeling recharged and prepared to return to your responsibilities with renewed energy.