The Sunday Sitdown Exercise
The Power of Sunday Sitdowns: Aligning Your Energy for the Week Ahead
Hello, beautiful souls! If you're new here, welcome! If you've been with me for a while, you know how much I love our Sunday Sitdowns. This weekly ritual has been my lifeline, my anchor, and an amazing tool for aligning my energy and creating a life that's in tune with my highest self.
I want to share this powerful practice with you, along with some journaling questions and tips to help you make micro changes that can lead to massive results.
Why Sunday Sitdowns?
Life can get crazy, and it's easy to feel overwhelmed by the constant demands on our time and energy. Sunday Sitdowns are a way to hit the pause button, reflect on where you are, and set intentional goals for where you want to go. It's about creating space for honest self-assessment and making small, manageable changes that compound over time to create significant transformation.
The Process
Find Your Space: Choose a quiet, comfortable spot where you can sit undisturbed for at least 30 minutes. Light a candle, play some soothing music, or diffuse your favorite essential oil to create a calming atmosphere. If you have not yet invested in the best therapeutic grade oils then book a complimentary call with me here to get started!
Reflect and Review: Take out your journal and reflect on the past week. What went well? What challenges did you face? How did you feel emotionally, physically, and mentally? Did you use your human design strategy & authority?
Set Intentions: Based on your reflections, set intentions for the upcoming week. What do you want to achieve? How do you want to feel? What areas of your life need more attention?
Micro Changes: Identify small, actionable steps you can take to move closer to your goals. Remember, it's the micro changes that lead to big results.
Journal Questions
Here are some powerful journaling questions to guide your Sunday Sitdown:
Gratitude:
What are three things you’re grateful for this past week?
Who are the people that made a positive impact on you?
Reflection:
What were the highlights of the past week?
What challenges did you encounter and how did you handle them?
What lessons did you learn from these experiences?
Self-Care:
How well did you take care of yourself this week?
What activities made you feel energized and fulfilled?
What drained your energy and how can you minimize these activities?
Goals and Intentions:
What goals did you achieve last week?
What goals did you not achieve and why?
What are your top three priorities for the upcoming week?
Alignment:
How aligned did you feel with your values and purpose this week?
What can you do to bring more alignment into your life?
Connections:
How did you nurture your relationships this week?
Who do you want to connect with more deeply in the coming week?
Making Micro Changes
Now that you’ve reflected on the past week and set your intentions, it’s time to identify the micro changes that will help you align your energy and achieve your goals. Here are some examples:
Environment: Declutter your workspace or home to create a more peaceful and productive environment.
Productivity: Implement a new time management technique, such as the Pomodoro Technique, to improve focus and efficiency or Asana, a free task management tool and my personal favourite!
Relationships: Schedule quality time with loved ones or reach out to someone you’ve lost touch with.
Self-Care: Prioritize activities that recharge your batteries, like yoga, meditation, or a relaxing bath. I schedule a weekly date evening with myself on a Wednesday!
Mindset: Practice positive affirmations, listen to hypnosis or start a gratitude journal to shift your mindset.
Putting It All Together
By dedicating just 30 minutes each week to this practice, you’ll start to see profound changes in your life. Sunday Sitdowns are not just about setting goals; they’re about creating a life that feels good, that’s aligned with who you are, and that allows you to thrive.
So grab your journal, find your cozy spot, and let’s get started. Your best week yet is just a Sunday Sitdown away!
Doing Sunday Sitdowns in a Partnership
If you're navigating life with a partner, Sunday Sitdowns can be a powerful way to align your energies and strengthen your relationship. Set aside time each week to sit down together and go through the journaling questions as a team. Share your reflections, goals, and intentions with each other openly and honestly. Discuss the challenges you've faced individually and as a couple, and brainstorm ways to support each other in making micro changes. This shared practice fosters deeper communication, mutual understanding, and a stronger bond because it is not all on YOU and both you you being in alignment will create more FLOW!
Lead with LOVE and that starts with the self!
Feel free to share your experiences with Sunday Sitdowns in the comments below. Let’s inspire and support each other on this journey to living our best lives while building our empires and making impact!
