Recharge Sundays: How to Build a Reset Routine That Actually Works

Are your weeks starting off in chaos?
In this episode of Recharge Sundays, we’re diving into the art of the Sunday reset with a simple, 4-step routine to help you reflect, recharge, and refocus for the week ahead.

Forget complicated schedules and long vision board sessions. This is all about creating a routine that works for YOU. Whether you have 10 minutes or 20, you’ll learn how to reflect on wins, organize your space, set intentional goals, and unwind so you can start Monday with clarity and purpose. Listen in and build a reset routine tailored to your goals and lifestyle!

Timestamps:

00:00 Intro
01:00 Why a weekly reset matters?
02:35 4 key components of a weekly reset
05:15 Quick reset routines
10:09 The framework to create your own reset routine
11:13 Recharge Sundays Challenge
12:00 Outro

About Pk:
Pratyush has been a designer for almost 6 years. He started creating content to share his knowledge and establish a connection between design and business. He believes that knowledge grows by sharing and he wants to do just that. He is in a journey to help fellow freelancers and content creators make a profitable career.

Connect with Pk: LinkedIn | X | YouTube

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Chapters

• 0:00 Intro
• 1:00 Why a weekly reset matters?
• 2:35 4 key components of a Sunday reset
• 5:15 Quick reset routines
• 10:09 The framework to create your own reset routine
• 11:13 Recharge Sundays challenge
• 12:00 Outro

Transcript

Hello, everyone, and welcome back to the underdog protagonist. This is Recharge Sundays, your weekly reset to help you reflect, refocus, and get ready for the week ahead. I'm Pratyush, and if you have ever felt like your weeks just blur together, this episode is for you. Let me ask you this. What if you could create a simple Sunday reset routine that actually works?

Not one of those overly complicated ones where you're setting up vision boards for hours or planning out every minute of your day because who has time for that? I'm talking about something realistic. Easy to stick to and customized to your goals and lifestyle. So grab your favorite drink, settle into your cozy spot, and let's build a routine that sets you up for success. Not just tomorrow, but for the entire week.

Before we dive into the how, let's talk about why a weekly reset matters in the first place. Life gets chaotic. Work deadlines, personal responsibilities, unexpected curve balls, it all just piles up. Without a pause to regroup, we carry the stress and clutter of 1 week into the next, which can leave us feeling overwhelmed and stuck. A Sunday reset gives you a chance to break the cycle.

Here's the thing, a reset isn't about perfection. It's about creating a moment to pause, reflect, and intentionally set the tone for the week ahead. It's like hitting the refresh button on your browser. It clears the clutter and make space for what really matters. I'll be honest with you.

I used to start my Mondays feeling totally unprepared like I was already behind before the week even began. My desk was a mess, my priorities were scattered and my mind was constantly racing. But once I started incorporating a Sunday reset into my routine, even just 15 to 20 minutes of intentional prep, everything changed. I felt lighter, more focused, and ready to take on the week. And, the best part, you can create a routine that's tailored specifically to your goals and lifestyle.

Now let's break it down. A great Sunday reset has 4 key components. Reflection, Organization, Intention, and Relaxation. We'll go 1 by 1 and uncover each of those components. Firstly, reflection.

This is where you pause and look back on the past week. Ask yourself, what went well, what did not go as planned and what did I learn? Reflection isn't about dwelling on mistakes. It's about learning and moving forward. Personally, I like to grab my journal and jot down 3 wins from the past week and one thing I could improve.

It helps me enter the new week with clarity and gratitude. Number 2, organization. A cluttered space equals a cluttered mind. Take just 5 to 10 minutes to tidy up your workspace, organize your to do list, or even clear out your email box. I'll give you an example.

Last week, I spent 10 minutes organizing my desk, throwing away all those sticky notes, dusting my keyboard, and cleaning my laptop. It's a small effort but it made Monday feel so much more manageable. Number 3, intention. This is where you decide what you want to focus on in the next week ahead. Ask yourself, what are my top 1 to 3 priorities for the week?

And what are the habits or routines that will support these goals? Let's call this our weekly big three. You can write down 3 tasks or goals that align with your bigger vision and focus on those. It'll help you stay grounded and prevent you from getting overwhelmed. Number 4, relaxation.

Finally, don't forget to recharge. Your Sunday reset isn't complete without some time to unwind and refill your energy tank. Whether it's reading a book, taking a walk, meditating or even just watching your favorite show, give yourself permission to slow down. For me, Sunday evenings are all about calming music, a warm cup of tea and 20 minutes of journaling or reflecting on the day. Sometimes if I'm feeling brave, I'll grab a book to read and play on rock and metal music.

Regardless of what you choose, it should be a way to signal your brain that, hey, it's time to let go of the week and relax. Now I know some of you might be thinking, this sounds all great, but I don't have an hour to do all of these and I hear you. That's why I'm sharing 2 quick reset routines you can try today and each under 20 minutes. Routine 1. The minimalist reset.

This one should ideally take you 10 minutes. For those of you feel like you don't have time to spare, this routine is for you. It's quick, simple, and covers the basics so you can start your week feeling refreshed without overthinking it. In the first two minutes, reflect. Grab a notebook or use the notes app on your phone.

Write down one win from the past week and one lesson learned. Here's an example for you. The win can be I completed my project on time and lesson can be I need to plan better to avoid last minute stress. Now why this works? This takes the pressure off needing to analyze everything and focuses on small movements of growth.

Then organize. This step should take you 5 minutes maximum. Choose any one area to tidy up. It might be your desk, your digital files, or even clearing your inbox of unnecessary emails. Here's an example for you.

Delete 10 emails or unsubscribe for newsletters you no longer need. Now why this one works? A small step like this can make your workspace feel lighter and your mind dearer. Then set your intentions. This should take you 3 minutes maximum.

Ask yourself, what's one priority I want to focus on this week? You can write it down or say it out loud. Here's an example for you. This week, I'll focus on finishing the first draft of my project. Now why this one works?

Having a single focus anchors your week and gives you clarity on where to direct your energy. That was routine 1 and here's routine number 2. The comprehensive reset should ideally take you 20 minutes. This routine balances depth with efficiency. It's perfect for those who want a more holistic reset without spending too much time.

1st, Reflect should take you 5 minutes maximum. Go a little deeper here. Write down what went well last week? What did not go as planned? What are the 1 or 2 things I'd like to do differently this week?

Here's an example for clarity. I nailed my morning workouts, but I missed my evening journaling. This week, I'll set a reminder to journal after dinner. Now why this works? Reflection helps you identify patterns and make small adjustments for the week ahead.

Then organize, should take you 5 minutes maximum. Pick 1 physical and one digital space to declutter. Here's an example for you. Clear your desk of unnecessary papers and organize the top 5 folders on your desktop. Now why this works?

Tackling both physical and digital clutter creates a sense of balance and control. Then set intentions. Should take you 5 minutes maximum. Write your weekly big three goals. Three things you want to accomplish that aligns with your bigger vision.

Here's an example for you. Goal number 1, submit my proposal by Wednesday. Goal number 2, exercise 3 times. Goal number 3, spend quality time with family on Friday night. These can be the 3 things you want to accomplish and obviously it aligns with a bigger vision.

Now why this works? Having just 3 priorities prevents overwhelm and keeps you focused on what truly matters. And finally, relax should take you 5 minutes maximum but if you want to take more time feel free to do so. You can choose a quick relaxation activity to signal the end of your reset. Here's an example.

Stretch for 5 minutes, do a breathing exercise, or play your favorite calming playlist. Now why this works? Ending with relaxation ensures you don't immediately jump into stress mode again. It eases both your brain and mind and helps you gain clarity. Alright.

Now it's your turn to create a Sunday reset routine that works for you. Here's a simple framework to get started. Number 1. Pick your non negotiables. Which of the 4 components reflection, organization, intention, or relaxation feels most important to you?

You can start with just 1 or 2. Number 2. Set a time limit. Decide how much time you can realistically commit. Even 5 to 10 minutes is a great start.

Number 3. Customize your rituals. Choose activities that resonate with your lifestyle. Maybe you prefer journaling over tidying or maybe movement is your way of reflecting. Number 4, stick to it.

Commit to doing your reset every Sunday. No matter how busy you are, over time, it will become a habit you look forward to. Now if you have been following the podcast or listening to my past episodes for a while, you know what time it is. Here is your recharge Sundays challenge for the week. Spend just 10 minutes creating and trying your own Sunday reset routine.

Reflect on how it makes you feel and tweak it as you go. And here's my question for you. What's one thing you're going to include in your reset routine this week? I'd love to hear about it. You can share your thoughts on social media with me.

Links to that can be found in the description or show notes of the podcast. Thank you so much for spending part of your Sunday with me. I hope this episode inspired you to pause, reflect and create a reset routine that brings you clarity and calmness. Remember, a great week starts with a great reset. So take those small steps, invest in yourself and watch how your energy and focus transform themselves.

If this episode resonated with you, share it along with a friend who might need a little recharge. And don't forget to subscribe and leave a review. It means the world to me and helps more people discover the show. You are listening to The Underdog Protagonist and I'll catch you in the next one. Until then, take care and have an amazing week ahead.