What your Sunday evening feeling is telling you about your leadership and wellbeing
Sunday evening is honest, isn’t it? There’s no hiding from it. It whispers truths about the week ahead that we sometimes don’t want to face. Are you excited? Or does the weight of another Monday morning steal your smile?
I loved David Hieatt’s recent LinkedIn post about the “sinking feeling” Sundays can bring when you’re stuck in a job or business that doesn’t align with your passion. It’s a very real sentiment for so many leaders, founders, and business owners. But here’s the thing: the Sunday scaries aren’t just about ‘hating your work’ — they’re often signals of something deeper.
For leaders, those signals might be warnings that you’re slipping into what I call an emotional overdraft. Are your Sunday worries about an overwhelming workload? A difficult client or project? Or perhaps they stem from the relentless grind of trying to keep all the plates spinning (and this is you heading towards burnout fyi).
Listening to Your Sunday Signals
Sunday evenings are a great time to pause and reflect. Instead of letting the dread simmer, ask yourself:
- What specifically am I dreading?
Is it the sheer volume of work, or a particular meeting or client? Name it. - Is this workload sustainable?
Are you overcommitting or holding onto tasks that someone else could handle? - What is one thing I can do this week to lighten the load or move forward?
Progress—even small steps—can be a powerful antidote to that sinking feeling.
Turning dread Into action
Here are some practical steps to turn those Sunday signals into positive momentum:
1. Audit your workload with the 20% Rule
Look at your tasks for the week and sort them into categories:
- 20% that only you can do.
- 20% that others could do with some training or support.
- 20% that’s complex but non-specialist.
- 20% that anyone on your team could handle.
- 20% that nobody really needs to do.
Now, commit to delegating or cutting that last 20%. Imagine how much more effective—and happier – you’d be if you doubled your time on the most critical tasks.
2. Identify the real driver behind the overdraft
In my book, I talk about ten drivers that push us into burnout: trust, duty, urgency, and self-worth, to name a few. If Sunday dread is a regular guest, chances are one of these drivers is in overdrive. For instance:
- Do you struggle to delegate because you don’t trust others to deliver?
- Are you taking on tasks out of a sense of duty, even when they don’t align with your goals?
Awareness is the first step to reclaiming control.
3. Delegate, don’t abdicate
If you’re carrying too much, it’s time to hand over the reins—strategically. Delegating isn’t about dumping tasks; it’s about empowering your team with the resources and trust to step up. You hired talented people—let them shine.
4. Reframe your stressors
Sometimes, Sunday scaries are about the stories we tell ourselves.
- Instead of “I have too much to do,” try “I’ll prioritise what matters most this week.”
- Instead of “I can’t fail,” try “Every challenge is a chance to grow.”
Small shifts in mindset can create big changes in how you approach Monday morning.
5. Build a plan for change
David’s advice to “do one thing next week that pushes the plan forward” is golden. If your Sunday dread stems from being stuck in a job or role you’ve outgrown, take one actionable step. Update your CV. Network with a mentor. Research a new opportunity. Small actions lead to big transformations.
Sundays don’t have to steal joy.
I wrote The Emotional Overdraft because I know what it’s like to wake up dreading Mondays, I really do. But I also know it doesn’t have to be this way. By listening to what your emotions are telling you and taking small, intentional steps, you can create a future that excites you — not one that drains you.
So, what are your Sundays saying to you? And what will you do about it this week?
Andy.
P.S (David writes so much great and relatable stuff – give him a follow if you don’t already.)
