Make Sundays Your Self Check-In Ritual.

Amandine S’iita
Jul 20
3 min read

Sunday’s Self Check-In Ritual is all about creating space to reflect, get organized, and set clear intentions — so you start the week with focus instead of overwhelm.

Why ? Because without a plan, your week will be filled by other people’s priorities.

But when you take time to reset, you:

Reduce stress and decision fatigue
Feel more in control of your time
Make room for your personal goals
Create intentional balance between work and life

Let’s walk through the ritual step-by-step:

1.Reflect on the Past Week

Take a quiet moment to look back on your week and ask yourself:

What worked well this week?
Where did I waste time or energy?
What do I need more of next week?

This reflection helps you become aware of what you’ve accomplished, what you’ve avoided, and — most importantly — where you tend to procrastinate.

Isn’t it funny how we stay busy with everything BUT the one thing that actually matters most?

Usually, it’s because that task demands more energy, focus, or emotional effort — so we delay it, even if it’s the most impactful.

2. Revisit Your Journal

Once you’ve reflected, take some time to look back through your journal and reflect on your week.

Why ? Because by revisiting your thoughts and experiences, you might uncover what affected your focus, energy, or productivity.

This kind of reflection reveals powerful insights about your mindset and habits — so you can move into the new week with greater self-awareness, clarity, and intention.

3. Set Weekly Goals (Max 3 Priorities)

Instead of chasing a giant to-do list, choose what actually matters this week.

Ask yourself:

What must get done?
What will move me closer to my goals?
What do I want to feel proud of by Friday?

Set Weekly Goals (Max 3 Priorities)

Clear out last week’s tasks
List action items for this week
Pick your top 1–3 must-do priorities
Organize by importance
Break big goals into smaller steps and spread them across the week

Tip: Start with the most mentally or emotionally demanding task — the one you’re most likely to avoid.

4. Plan your Week Ahead

When planning your week, don’t just focus on work or tasks — build in your personal well-being too.

That means intentionally carving out time for self-care, rest, movement, and meals — because these aren’t extras, they’re essentials.

Self-Care: Schedule moments that recharge you — whether it’s journaling, reading, meditating, or taking a long walk.
Rest: Make rest non-negotiable. Block out time for proper sleep, short breaks during the day, and even a no-obligations “pause” day if you can.
Workouts: Don’t leave exercise up to chance. Plan your workout sessions like meetings — choose the days, times, and type of movement in advance. It helps you stay committed and consistent.
Meal Planning: Taking just 15–30 minutes to plan meals ahead can save you hours of decision fatigue and fast-food temptation.

Planning your week ahead gives you clarity, structure, and peace of mind.

Instead of waking up every day wondering “What should I do today?” your mind is free from the constant pressure of decision-making.

When everything is already mapped out — your tasks, priorities, meetings, self-care, and even your meals — you eliminate decision fatigue and reduce the stress that comes from trying to figure things out on the go.

No more wasting mental energy juggling what to do next. No more last-minute chaos.

You’ve already done the hard part: the thinking and organizing.

Now you get to focus on what really matters — execution. You’re not just reacting to life anymore — you’re leading it with intention.

That’s the power of a planned week.