The Sunday Night Test
Sometimes you can feel the Monday dread before Sunday even gets here. And sometimes Monday dread isn't even about Monday. Sometimes there’s a weekly meeting on Wednesdays you keep thinking about. An errand you really don’t want to deal with. A conversation you know you need to have. Or maybe there’s one part of your week that makes you think, "ugh, that, again, really!?" every time you remember it exists. That's what the Sunday night test is for. Don't worry it's not for a grade.
All those feelings they're worth paying attention to. When you’re dreading something, it's hard to get out of your own way. You know you don't like it, so why dwell on it. Well, I'm gonna ask you to try to get a little more specific. You may realize it’s not actually the meeting. It’s having to defend the same decisions over and over again. Or losing two hours for something that really could have been an email. Maybe you keep trying to find a way out of that Wednesday meeting because you're sick-and-tired of being the person who keeps everyone happy, diffuses disagreements, and keeps the peace like some kind of emotional labor coach for your colleagues.
This quick weekly reflection exercise isn’t about convincing yourself to have a better attitude or immediately figuring out how to arm your team with their own tools. It's not about fixing everything, or anything really. It’s about recognizing what your dread might be telling you about your needs, boundaries, energy, and what fits your life right now.
The Sunday Night Test
Write this out on paper - the mind body connection really does help you process information.
1. Name It
Think about the week ahead. What are you already dreading? Write down the specific meeting, task, conversation, obligation, or moment.
2. Get Under It
Ask yourself: What exactly am I dreading about this?
Is it the time it takes? The person involved? The pressure? Having to perform, accommodate, decide, or pretend you’re fine?
Keep asking, What about it? until you get past the obvious answer.
3. Notice What It’s Telling You
Don’t fix it yet. Seriously. We know you’re good at fixing things. That’s not the assignment.
Just finish this sentence:
“I think I’m dreading this because __________.”
That answer is information. Pay attention to it.
Download this Reflection image as a resource. That way the next time you're dreading Monday Morning, at least you'll be able to take a breath and get to the actual problem, so you can meet it head on.
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