Do the Sunday Scaries got you dreading going to sleep and waking up to Monday? Don't worry, you're not alone. There’s something about the end of the weekend that can feel a little heavy. But Sundays are so much more than the end of your last 48 hours of fun! Sunday mornings are a sacred time—a time to reset, recharge, and gently prepare for the week ahead. In a world that often feels like it's moving too fast, taking the time to savor a slow, intentional morning can be the key to finding balance and peace. What better way to begin your Sunday routine than with the calming ritual of making and enjoying a cup of matcha?
In this post, we’ll share how we like to romanticize our Sunday routine and set our intentions for a positive, productive week ahead.
1. Embrace the slow morning
Repeat after me: I deserve a slow Sunday morning.
As the sun begins to rise (or, you know, your alarm wakes you up), let your Sunday morning unfold naturally. Resist the urge to check your phone or dive into your to-do list. Instead, take a few deep breaths, stretch your body, and allow yourself to wake up at your own pace.
Then it’s time for the best part of the day: your morning matcha.
Matcha doesn’t have to be just the dose of caffeine you take to stay awake; it can be a moment of mindfulness, a practice in being fully present.
Use it as an opportunity to be aware of every sensation: from the sweet, fresh scent of the matcha powder to the feel of the ceramic bowl in your hand.
Every step of this process is a meditation in itself—a chance to slow down and be in the moment.
2. The art of making matcha
The preparation of matcha is an art form that has been perfected over centuries.
Begin by sifting a teaspoon of high-quality ceremonial grade matcha powder into your bowl. Sifting helps to break up any clumps and ensures a smooth, frothy result.
Next, heat some water to just below boiling, around 175°F (80°C). Pour a small amount of the hot water into the bowl, just enough to cover the matcha powder. Take your bamboo whisk in hand, and gently (but quickly) whisk the matcha in a "W" shape until it becomes frothy.
As you whisk, you’ll notice the subtle, earthy aroma of the matcha beginning to rise. Pause here and let yourself enjoy the soothing scent – breathe in deeply, and be grounded in the present.
3. Savor the moment
Once your matcha is prepared, pour it into your favorite cup and top it with more hot water to create your comforting ceremonial matcha.
Or, add some honey or agave, and fill a separate glass with ice and milk. Then add the matcha mixture to enjoy a cool, refreshing iced matcha latte.
Now it’s time to actually enjoy the drink you’ve just prepared.
Find a cozy spot in your home—perhaps by a window where the morning light streams in or in a comfortable chair where you can curl up.
This is your time to savor.
Keep your phone in the other room, and instead reach for a good book or your journal. Sip slowly, feeling the gratitude of a fresh day ahead.
Matcha has a way of gently waking up your senses, providing a calm energy that’s perfect for a slow Sunday.
4. Set intentions for the week ahead
As you finish your matcha, this is a great time to take a few minutes to reflect on the week ahead.
Sundays are the perfect day to set intentions and mentally prepare for what’s to come. Instead of focusing on tasks or deadlines, think about how you want to feel in the coming days.
What do you want to cultivate—peace, productivity, creativity?
With your intentions in mind, grab your journal (even a regular notebook will do!) and jot down a few thoughts.
This could be as simple as a list of things you're grateful for, or a few words that describe how you want to approach the week. Writing it down solidifies your intentions and gives you a gentle guide to refer back to when the week gets busy.
5. Nourish Your Body and Mind
After your matcha, consider how you’ll nourish your body and mind for the rest of the day. You’re already starting off strong with a matcha – the antioxidants in this green tea powder will help your body fight free radicals, while L-theanine promotes a sense of calm focus.
Now you can decide what kind of breakfast best suits your needs. If you’re not usually hungry in the mornings, then a light, healthy breakfast of fresh fruit or yogurt might be just the thing.
Or, if you’ve got a more active day ahead (like a Sunday hike!), then you might want to load up on more sustenance, like sourdough avocado toast with turkey, tomato, and a drizzle of balsamic.
However you choose to fuel your body, do so with intention and in a way that makes your body feel its best.
Make sure you also spend the afternoon doing things that bring you joy and relaxation. Maybe that’s going for a walk in nature, reading a book, or practicing some yoga. Whatever it is, let it be something that nurtures your spirit and helps you feel grounded.
6. Prepare for the week ahead
As your Sunday winds down, take some time to prepare for the week ahead. This might include meal prepping, organizing your space, or planning your schedule.
But remember, the goal is not to rush or feel stressed—let these tasks be another form of self-care, knowing that you’re setting yourself up for a smooth and successful week.
Finally, end your day with a calming ritual—a warm bath, a good book, or perhaps a cup of herbal tea to help you wind down.
In order for your Sunday to be a day of balance and renewal, prioritizing the gentle rhythm of your morning is a great way to set the tone for a peaceful week ahead.
How an intentional morning routine with matcha can help you beat the Sunday Scaries
There’s nothing better than facing the week ahead feeling strong, grounded, rested, and prepared.
Now maybe every Sunday can’t be spent this way, but you’ve gotta admit there’s something magical about a Sunday spent with intention.
Don’t let the Sunday Scaries get you down anymore – remember, it’s your life and your day. You get to choose how to set your mindset and routines to make every week as fulfilling as possible.
By incorporating matcha into your routine, you create a ritual that’s not only nourishing but also deeply grounding.
Let this simple yet powerful practice be a reminder to slow down, savor the moment, and prepare for the week ahead with a calm and centered mind.