Why You Should Treat Sundays Like a Personal Retreat

For many, Sunday marks the end of the weekend and the looming start of a new workweek. It’s easy to let it slip by in a blur of errands, stress, or mindless scrolling. But what if you started treating Sundays differently? Instead of just another day, imagine transforming it into your retreat—a day dedicated to self-care, reflection, and rejuvenation.

A Sunday retreat doesn’t mean you have to book a luxury spa or take a trip to the mountains. It’s about intentionally using this day to nourish your mind, body, and soul so that you enter the new week feeling refreshed and empowered. Here’s how you can create a Sunday routine that feels like a personal retreat.

1. Start Your Sunday with Stillness
The way you begin your Sunday sets the tone for the rest of the day. Instead of reaching for your phone first thing in the morning, allow yourself a moment of stillness. This could be through meditation, prayer, deep breathing, or simply sitting quietly with a cup of tea.

Starting your Sunday with mindfulness helps you reset from the past week and ease into the day with a sense of calm. It’s a simple yet powerful way to cultivate inner peace before the week ahead demands your energy.

Action Step:
Spend 10–15 minutes in silence after waking up.
Try journaling your thoughts or practicing gratitude.
Avoid social media or emails for the first hour of your morning.
2. Create a Nourishing Morning Ritual
A Sunday retreat should feel different from your usual routine. Instead of rushing through breakfast or skipping it altogether, take the time to make a meal that nourishes you. Cook something special, enjoy it without distractions, and appreciate the process.

Pair your breakfast with an uplifting activity—whether it’s reading an inspiring book, listening to soft music, or taking a walk in nature.

Action Step:
Cook a meal you love, and eat it mindfully.
Read a book that fuels your mind and spirit.
Take a morning walk and soak in the fresh air.
3. Engage in Restorative Self-Care
A personal retreat isn’t complete without self-care. Use Sundays to do things that help you reset physically and emotionally. This could be a long bath, a skincare routine, a solo spa day at home, or even a simple stretching session.

Self-care isn’t just about beauty treatments—it’s about doing things that make you feel good inside and out.

Action Step:
Take a long shower or bath with calming music.
Treat yourself to a DIY spa session (face masks, essential oils, etc.).
Do light yoga or stretching to relax your body.
4. Reflect on the Past Week
Sundays are a great time for self-reflection. Take a few moments to look back on the past week—what went well, what challenges you faced, and what lessons you learned. This practice helps you grow and move forward with more clarity.

A great way to do this is through journaling. Write down your thoughts, wins, and areas for improvement. Reflecting on your progress keeps you grounded and motivated.

Action Step:
Write three things you’re proud of from the past week.
Identify one lesson you learned.
Set a small goal for the upcoming week.
5. Unplug and Protect Your Energy
Technology is a double-edged sword—it connects us, but it can also drain our mental energy. Use Sundays as a chance to unplug, even if it’s just for a few hours. Step away from social media, emails, and notifications to be fully present in the moment.

Instead of being consumed by screens, spend time on activities that bring you joy—reading, painting, gardening, or simply being with loved ones.

Action Step:
Set a "no phone" time for at least 2–3 hours.
Replace screen time with creative or outdoor activities.
Spend quality time with family or in solitude.
6. Plan a Gentle and Inspired Week
A personal retreat should leave you feeling renewed and ready for the week. Take some time on Sunday evening to plan your upcoming days with intention. Instead of feeling overwhelmed by responsibilities, approach the week with purpose.

Write down your key priorities, schedule breaks, and set small but meaningful goals. By doing this, you walk into Monday feeling in control rather than stressed.

Action Step:
List three priorities for the upcoming week.
Schedule time for rest and activities that bring you joy.
Set a positive affirmation or intention for the week ahead.
Conclusion: Give Yourself the Gift of a Sunday Retreat
Sundays don’t have to be rushed, stressful, or wasted. By treating them as a personal retreat, you can cultivate a sense of peace, recharge your energy, and step into the new week with confidence.

Remember, self-care isn’t selfish—it’s necessary. The more you prioritize your well-being, the better you’ll show up in all areas of your life.

So this Sunday, slow down, reflect, and renew yourself. You deserve it.

"Almost everything will work again if you unplug it for a few minutes, including you." — Anne Lamott