Sunday Reset: The Emotional Check-In

Last week marked the start of the Fall semester for many of us. If your week was like mine, it was an emotional whirlwind – highs and lows, excitement and stress, motivational bursts and moments of feeling drained. When I’ve had a week like that, I like to use my Sunday Reset to check in on those emotions.

Here are the questions I ask myself:

1. How am I feeling right now?

Not “fine” or “busy,” but the real answer. Am I tired? Excited? Overwhelmed? Content? Maybe a little bit of each? Naming your emotions creates clarity – and clarity makes them easier to work with.

2. Do I have any emotional needs that aren’t being met?

If so, what small steps can I take this week to meet them? For example, maybe you’ve been craving connection but haven’t had time to see friends – you could schedule a quick coffee catch-up or plan a phone call. If you’ve been running low on energy, you might commit to an earlier bed time this week.

3. What felt challenging this past week?

This is where I notice what drained me – a particularly busy day, an awkward supervision meeting, or not getting enough sleep. By identifying it, I can take steps to reduce its impact moving forward.

4. What am I looking forward to this week?

Resetting isn’t only about stress; it’s about creating a sense of anticipation for what’s ahead. It might be something small (a walk with a friend, trying a new recipe, or simply opening a fresh agenda page) that brings energy to the week ahead.

5. What’s one thing I can do this week to nurture my emotional needs?

Maybe it’s adding a self-care night, planning a nice meal, or carving out extra time for rest. A simple practice can help regulate emotions when things feel heavy.

Putting it into practice: I like to write my answers in a journal, but you could also type them into your notes app or even speak them out loud. The act of pausing and reflecting is what makes this reset powerful.

This kind of emotional reset doesn’t take long – five to ten minutes is enough. It makes space for self-awareness and reminds us that balance isn’t just about productivity; it’s about tending to our inner world too.

This week’s experiment: Try asking yourself these questions before bed tonight. Notice how it shapes the way you step into Monday.

Here’s to balance – one Sunday reset at a time.