Mediate & Journal

First of all, take some time in the morning to do something calming like journaling or meditation. Here at TCR these are two of our non-negotiables with our daily routine. This will help you clear your mind and set yourself up for success during the week ahead. You could also try out this breathing exersise.

  1. Inhale through your nose, filling your belly first, your lower rib cage second, and finally your upper chest.
  2. Hold briefly at the top.
  3. Exhale through your mouth, making a “shhh” sound as you deflate your chest first, then your rib cage and belly.

Repeat this for a few minutes while tuning into feelings of gratitude, joy, peace, and contentment.

Meditation and breathwork are integral parts of our TCR 8-Week Mindset Transformation and our TCR Membership.

Plan Your Week Ahead

Secondly, make sure that you plan out what tasks need doing throughout the day so that nothing gets forgotten about when Monday rolls around again (trust me – we’ve been there!). Writing down any errands or chores on paper means they won’t slip through cracks in memory as easily as if left floating around in our minds without structure!

Meal Prep

One of the best ways to do this is by meal prepping on Sundays. Meal prepping can help you save time and money during your busy workweek while also ensuring that you have healthy meals available throughout the week. Plus, it takes away all of those decisions about what to make for dinner each night!

So how do you get started? First, decide what types of meals or snacks you would like to prepare in advance and then create a shopping list with all of the ingredients needed. Next head out grocery shopping so that everything is ready when it comes time for cooking/preparing your food. After returning home from the grocery store start cooking up some delicious recipes using fresh ingredients – try making large batches so there are enough leftovers for lunch or dinner later in the week too! Finally, package up each meal into individual containers and place them in either fridge or freezer depending on when they will be eaten (meals stored in the freezer should last longer). And voila – now every day during the workweek has been taken care of with minimal effort required from you.

Need some inspiration in the kitchen? Check out our nourishing recipes in the membership!


Lastly – enjoy yourself! Make sure that Sunday isn’t just another workday; use it instead as much-needed downtime away from screens and stressors alike by taking part in activities such as reading books outside with friends/family members or even going on walks alone while listening to inspiring music & podcasts etc.. (for unique podcast recs make sure to check out the inside of our TCR membership. These little moments can provide us with valuable respite before we dive back into our usual routines come Monday morning once again – plus they always leave us feeling refreshed afterward too!

So there we have it: four simple steps towards making your Sundays ESSENTIAL which will ultimately result in more positive week moving forward too… What’s not love? Let’s get started today 🙂