Sunday nights have a way of stirring up anxiety, pressure, and overthinking, especially after a weekend that finally gave you space to breathe.

In this episode,, we slow everything down and talk about why Sunday Scaries hit so hard, how carrying too much emotional weight before the week even starts chips away at your confidence, and why protecting one boundary can change how you walk into Monday.

If you’ve ever felt your shoulders tense on Sunday evening, replayed conversations in your head, or started preparing for everything that could go wrong, this note is for you.

Inside this episode, you’ll hear:

• Why Sunday Scaries are rooted in emotional anticipation, not laziness

• How over-preparing drains your confidence before the week begins

• The difference between trying to protect everything and protecting one thing well

• A grounding reset to help you choose one emotional boundary for the week

• How honoring one boundary helps your nervous system settle, and your confidence grow

Subscribe and listen to the next episode, where we talk about comparison, timelines, and why you’re not actually behind.

If this episode spoke to you and you want to connect with me directly, you can reach out to me on Instagram @coachingwithyaya.

Follow the podcast account and share it with a friend or tag us on Instagram @notestoher.daily.

And don’t forget to follow Notes to Her so you don’t miss the next pep talk.

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Foreign.

Hey, girl.

Hey.

Welcome back to Notes to Her, the daily pep talk.

I'm Yaya, your confidence and mindset coach, here to help you quiet the noise, protect your energy, and stop carrying more than you need to into a new week.

Now, if you've been listening to these Sunday scary resets, then you already know what this space is for.

This is where we slow everything down before Monday tries to rush you.

And tonight I want to give you permission to release something.

Because the truth is, you don't need to prepare for everything this week.

You only need one thing, and we're going to figure out what that is together.

No.

Sundays hit different.

The weekend gives you space, time to rest, time to breathe, time to feel like yourself again.

And then Sunday evening rolls around and suddenly your mind starts doing the most.

You start thinking about the emails that are waiting for you tomorrow, the meeting you don't want to be in, the coworker who makes you second guess yourself, the conversations you keep replaying and and everything you didn't finish last week.

Your shoulders tighten, your stomach drops, your thoughts start racing.

And without even noticing, you go into mental overdrive, trying to get ahead of every possible thing that could drain you.

That's usually when the anxiety kicks in.

Here's something important I want you to understand.

The Sunday scaries aren't just about work.

They're about emotional anticipation.

It's the anticipation of having to explain yourself, having to perform again, having to manage other people's anxiety, having to stay on.

When your brain starts preparing for everything, your confidence takes a hit.

Because when you're overwhelmed, you overthink, you shrink, you hesitate, you lose your voice.

Not because you suddenly forget who you are, but because you're carrying too much before the week even starts.

So tonight isn't even about hyping yourself up.

It's about deciding what you're not going to carry.

Now, let me offer you a reframe.

That might feel uncomfortable at first, but it's fleeing.

You don't need to show up perfectly this week.

You don't need to be available for everyone, and you don't need to handle everything at once.

You only need to protect one thing.

One emotional boundary, one energetic decision, or one place where you choose yourself on purpose.

Because when you try to protect everything, you protect nothing.

When you try to protect one thing consistently, your nervous system calms down.

And that calm.

That's where confidence lives.

Now, I was working with a client recently who dreaded Sundays.

By Sunday evening, she was anxious, irritated, already exhausted, and the week hadn't even started.

Yet.

When we talked it through, it wasn't because her workload was impossible.

It was because she was emotionally over available.

She was answering messages late at night, replaying conversations in her head, preparing for other people's reactions, shrinking before she even walked in the room.

So I asked her one simple question.

What's the one thing that drains you the most during the week?

And her answer was immediate.

We didn't overhaul her life.

We didn't build a ten step routine.

We didn't try to fix everything.

We chose one boundary.

And that next Sunday she felt calmer.

Not because the week had changed, but because she did.

And I've been there too.

I've had seasons where Sunday night anxiety came from knowing I was about to walk in spaces that I felt unseen, talked over, or I had to prove myself.

What changed wasn't the environment right away.

What changed was my decision to stop abandoning myself before the week even began.

So let's pause for a moment.

Let's take a deep breath through your nose.

Hold it and let it out slowly again.

Now ask yourself this.

What is one thing I need to protect this week so I don't lose myself?

It might be your energy, your time, your peace, your voice, your mornings, your boundaries with one specific person.

Now turn that into a sentence.

I'm not over explaining this week.

I'm not answering messages after 7.

I'm not shrinking in meetings.

I'm allowed to say no without guilt.

You don't need 10 intentions, just one that you actually honor.

So before Monday gets here, remember this.

You don't need to carry the whole week tonight.

You don't need to solve everything.

You don't need to be everything.

You just need one boundary you respect.

And if there's no hitting you, it's because your confidence isn't broken, it's building.

And that is exactly why I created the confidence kit.

It's for moments like this when your mind's at spiraling and you need something solid to come back to.

Inside the confidence kit, you'll find grounding exercises, self talk, resets, confidence anchors and tools to stop shrinking in real time.

If tonight feels heavy, this is your support system.

Grab the confidence kit through the show notes and if this helped even a little bit, share it with a friend who feels the Sunday scaries too.

You're not behind.

You are becoming.