The Sunday Scrub
In this blog, I’m sharing you my personal Sunday afternoon ritual to setup my upcoming week.
This is a practice that expands out in my Beautiful Life Lab program if you want to dive deeper into your life design
I don’t write for everyone, but I do write for you 😘
Enjoy and please share if you find value …
There’s a little date I’ve kept with myself every Sunday for years…
I gather my laptop, a notebook and mug of something velvety.
I hit the Spotify play button on some jazz or my office playlist.
If I’m home, I head to a little nook in my home that I’ve designated as the space for the Sunday scrub.
I spoke this past weekend to a room full of business owners, about currencies + investments.
And no - I haven’t suddenly pivoted into the world of finance, I’m clear on my calling 😘
I’m talking about the real currency we are working with in this life …
Each week we are gifted with 168 hours to decide with … to live with … and this time bends in favour of what we prioritize.
In my program, The Beautiful Life Lab, the very first place you’ll start is in completing a time tracking log.
To access that honest data of where the 168 hrs are going.
From there, you’ll implement practical systems for accessing our deep focus, our flow state and our intention for our life on a daily basis.
One of the routines that comes out of the lab, is to take time each week to floss your calendar and setup the following week for success.
I believe in the power that simple routines have in creating a big ripple effect. Such as the evening 10 min tidy up … or saying goodnight to your kitchen.
If you follow me on Instagram - you’ve seen some of these routines shared before. (You will see a ‘routines’ highlight button on my profile if you head over there)
So back to this weekly Sunday Scrub date I have with myself …
I do a series of things, it takes me about an hour and it sets up my week to feel expansive + impactful.
It helps me connect to my intention to not waste any time in this life.
And what I’m sharing with you here is one of the most powerful time investments you could make.
In the lab, one of the worksheets I give you is a Weekly Lab to check in with your prior week to look for opportunities to optimize or blueprint going forward.
And then to plan forward, ensuring that the most important things have been planned into your week first before anything else.
Oh and one more thing before you read on. You may think by reading this that ‘discipline’ is one of my strengths. It is NOT. I do rate high in Maximization, Competition and Activating. So what you’re reading here are those strengths flaring because I know myself well enough to know that relying on discipline is going to lead me no where fast 😘
With evening meals often being the most stressed time - plan them out using the Plan To Eat database. it then creates the grocery list which you can optimize by ordering online for pickup each Sunday afternoon.
Are there any group classes you want to attend? If you workout from home - write out what you’re going to do each day. Have a set time each day where you move your body for at least 20 min. I have some simple home workouts I’ve recorded over the years right here
The Top Priorities:
Have a look at what you’ve already planned into your calendar and see if anything needs to shift. Give yourself 1.5x the amount of time you think each thing is going to take. And limit yourself to a max of 3 important things to accomplish each day. It’s wise to have a ‘parking lot’ of items that you can get to if you have time, but only if your top 3 are done. It’s also wise to begin batching your focus into themes for each day of your week so you aren’t hopping all around each day. CLICK HERE if you’d like to see what my typical week looks like.
Consider using a social media planning tool like Meet Edgar or Smarter Queue to plan out your posts for the week. Planoly is a great tool for using to map out your Instagram posts. Consider having a set day each week for content creation and then you can decide on Sundays how + where to circulate it. Do some writing and share it out in blog or newsletter form (you can batch write and then schedule these to release throughout the week)
This is often overlooked but a really important element if you’re committed to your growth. Decide how much time + when you will develop your mind/heart/skill set each day. And decide what you’ll be reading/watching/listening to each day of the upcoming week. If you queue up podcasts to listen to, you’ll be less likely to fall into the Netflix vortex. I’m an audiobook nerd and listen to about 3 hours a day on Audible but not first thing in the morning - only in the afternoon once I’ve done my best work. If you’d like to see my top book + podcasts recommendations - I have them listed here in the HOL:FIT library
I began outsourcing work in my home and business about 4 years ago when I could see the trajectory of where my business was growing to. At that time I was making about 80,000 a year and I knew I needed to bring on a small support team so I could do my ‘genius’ work and say no to more things. This was an integral part of my growth. So every Sunday, I look over the work I need support I’m and make lists on trello. When you are first starting out - think about how you can trade time with someone until you can afford to hire someone. Don’t put this off for too long - understand the value of your time and what you’re paying yourself to do the things you’re doing.
After I’ve done that list above, I also like to go into the week fresh by:
Clearing the desktop of my computer + emptying the trash. I LOVE to use the Clean My Mac app to cleanse my hard drive each week and keep my system running fast
I have the inbox at zero (I teach you strategies for this in the lab)
And then I love to have a big dinner at home on Sundays and nice long lavender epsom salt bath before bed.
Bonus points if I have the time to give myself a DIY salt scrub, DIY mani + detox foot soak ;)
You may also want to check out my Productivity + Tools Shop for a list of everything I use to run my life + biz:
Okay, let me end my addressing the elephant in the room.
Yes this will take you quite a bit of your afternoon in the beginning …
but after a few times doing it, you’ll find your groove and will find it takes about 90 min total.
Remember - this time will back you back in big dividends throughout the week and allow you to live more of your life without being locked to a device all the time.
When you first start doing this, these are helpful prompting questions:
What is the story your calendar is telling?
Are you honouring your deepest priorities?
Are you supporting your wellbeing?
When are you doing your best work?
Everything on there is up to you ...
even the commitments you say are out of your control.
Sit with it.
Make it truly yours.
Teach others through your example
Will the plan always work?
No. actually you’ll find that your week almost never goes to plan, but that’s not the point. The point is to care enough about your life to create the framework for joy + fulfillment. And to learn how to pivot daily just like pilot does with their plane.
I’d love to hear from you …
Do you have a routine you do before a new week begins?
How does this ritual impact your upcoming week?
what may be done at any time, will be done at no time.