Welcome back to the Sunday Reset Series. Where each Sunday, I share a short reflection or check-in to help you slow down, reset, and step confidently into the week ahead.
Sundays can be tough – that mix of unfinished tasks from last week and bracing for the week ahead can be overwhelming (hello, Sunday Scaries!). That’s why a Sunday reset matters: it helps you close out the past week with purpose and perspective and start the new one with more clarity and less stress.
Your 3-Step Sunday Reset: Wins, Wobbles, & Your Weekly Mantra
This week we’re going for a quick 3-step reset – plus a bonus reflection! Grab a journal, some scrap paper, your phone, or just your mind, and let’s hit reset.
1. Wins (what went well)
Write down 2-3 things you accomplished last week (big or small). This shifts your focus from what’s left undone to the progress you’ve made.
- For me, I completed the results section of my manuscript, went to the gym 3 times, and put a good dent in my dissertation lit review.
2. Wobbles (what felt off)
Note any moments where you might have felt off balance, overwhelmed, or drained. This isn’t about judgement – just insight to guide your week ahead.
- I procrastinated doing an important task and stressed myself out by having to rush to get it done.
- I pushed myself really hard at the beginning of the week and felt drained by Wednesday.
3. Weekly Mantra (how you want to show up this week)
Choose a word or short phrase to carry you through the week. A simple reminder for when things start to feel off.
- For example, “progress over perfection,” “work with my energy, not against it,” “pace, don’t push.”
Bonus step: Connect the dots
Look at your wins and wobbles together. Ask yourself: How can I create more of the conditions that made my wins possible, and minimize the ones that fed into my wobbles?
- For me, the days where I had my wins were the days that I took mindful and intentional breaks (i.e., having a nutritious lunch with no screens, reading a chapter of my book). The moments that felt off came from me overworking myself and pushing even when I needed to pause. This is a clear sign to me that I do my best work and feel my best when I tune into my energy levels and take pauses as needed.
Grad school can feel like life in the fast lane – deadlines, projects, and expectations nonstop. Taking even a few minutes on Sunday to pause, reflect, and reset can bring you clarity and steadiness. Celebrate the wins (big or small), learn from the wobbles, and give yourself permission to keep adjusting. May this little reset guide help you start the week grounded and in control.
Here’s to balance – one Sunday reset at a time.
What’s one win, wobble, or mantra you’re carrying into this week? Share it in the comments — you might inspire someone else’s reset.
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