By Claire Rifkin, MS, RDN, LDN
My Sunday reset is not about discipline or becoming a better version of myself by Monday morning. It is about setting up my environment, schedule, and nourishment so the week feels more supported and less reactive.
As a dietitian who works online, my nervous system and energy levels are directly impacted by how much friction I remove ahead of time. My Sunday reset is intentionally simple, repeatable, and flexible depending on the season I’m in.
This is what it actually looks like.
What I Anchor My Sunday Reset Around
My reset always revolves around three things:
- access to nourishing food
- reducing decision fatigue
- creating small moments of calm before the week starts
If those are in place, everything else feels more manageable.
The First Thing I Do: A Slow Start, Not a Productivity Push
I do not jump into chores first thing Sunday morning.
I usually start with:
- a slow breakfast at home
- coffee or a warm drink I actually sit down with
- natural light and no rushing
This sets the tone for the day. When I skip this and go straight into tasks, the rest of the reset feels forced.
This is often when I naturally reach for things that feel comforting and grounding, whether that’s a warm beverage, a cozy sweatshirt, or lighting a candle while I ease into the day.
How I Handle Food Without “Meal Prepping”
I don’t do full meal prep. I do food access prep.
That usually looks like:
- deciding on a few simple breakfasts I know I’ll eat
- washing and chopping some produce
- cooking one or two versatile proteins
- making sure I have easy snacks available
I’m not trying to plan every meal. I’m trying to make it easier to eat regularly when the week gets busy.
From a nutrition standpoint, this reduces skipped meals, blood sugar crashes, and the urge to “figure it out later” when I’m already tired.
My Grocery and Kitchen Reset
My grocery planning is intentionally boring.
I check:
- what I already have
- what feels appealing for the upcoming week
- what will realistically get eaten
I keep staples stocked so weekday meals don’t require creativity or decision-making. This is also when I notice what I’m low on and what small upgrades would make the week feel easier, whether that’s convenience foods, beverages, or pantry items I rely on regularly.
Light Home Reset (Not a Deep Clean)
I do a light reset of my space, not a full clean.
This usually includes:
- resetting the kitchen and counters
- putting laundry away
- changing sheets if I have the energy
A calmer physical space directly affects how regulated I feel during the week. I’m not chasing perfection, just reducing visual noise.
The Part Most People Skip: Looking at My Actual Week
Before Sunday ends, I look at my calendar.
I check:
- busy workdays
- long filming or meeting blocks
- days I’ll need more structure around meals
This helps me anticipate where I’ll need extra support instead of reacting in the moment. It also helps me plan when I’ll want more convenience, more rest, or more nourishment.
How This Reset Supports My Wellness Long-Term
This routine supports my wellness because it:
- lowers baseline stress
- supports consistent eating
- reduces weekday burnout
- makes wellness feel integrated, not performative
There is no “perfect” Sunday reset. There is only one that makes Monday feel less heavy.
Why This Routine Is Sustainable
Nothing in this reset requires extreme motivation, expensive tools, or strict rules. It adapts depending on my energy, workload, and season of life.
That flexibility is what makes it stick.
Final Thoughts
Wellness routines don’t need to look impressive to be effective. The routines that actually support health are often the quiet ones that make life feel easier.
This Sunday reset is one of those routines for me.
