How I use my hobonichi weeks to navigate the Sunday Scaries as someone with ADHD

Hello, friends!
I hope you’re doing well. Today’s video will focus on how I deal with the Sunday Scaries-you know, that pit in your stomach that gets worse throughout the weekend and hits its peak on Sunday night. I’ll talk about how I recognized the signs, how I used my Health and Wellness Hobonichi Weeks to reflect on what brought on those feelings and what I did to work through it.
Have you ever experienced the Sunday Scaries? If so, how did you navigate them? I’d love to hear what worked for you in the comments below!
References
American Psychological Association [APA]. (n.d.). Anticipatory anxiety. In *APA dictionary of psychology*. Retrieved March 6, 2024, from [dictionary.apa.org/just-world...](dictionary.apa.org/anticipato...)
Combs, M. A., Canu, W. H., Broman-Fulks, J. J., Rocheleau, C. A., & Nieman, D. C. (2015). Perceived Stress and ADHD Symptoms in Adults. *Journal of Attention Disorders*, *19*(5), 425-434. doi.org/10.1177/1087054712459558
To help you navigate this video, I’ve included timestamps below:
0:00 - Intro
3:07 - Anticipatory anxiety
5:04 - Behavioural signs
5:09 - social withdrawal
5:21 - avoidance
5:45 - general task avoidance / procrastination
6:38 - emotional signs
9:36 - Reflection questions
9:40 - When was the last time I felt this way?
9:48 - What was similar or different to the last time I felt this way?
10:50 - Are my issues driven by anxiety, ADHD, or both?
12:28 - What else could be contributing to these feelings?
13:46 - What is within my control that I am able to change?
14:29 - How I recap each month in my Hobonichi Week
16:55 - health and wellness journal
19:34 - What did I do in the past to get through these feelings?
20:22 - Taking action
22:56 - Committed action: Review and revise current commitments
23:59 - Committed action: Create more certainty around
25:00 - Committed action: Re-visit and re-prioritize my self-care plan
Other stationery videos to check out:
HEALTH AND WELLNESS
Slowing down and staying focused with year-long creative projects | crochet temperature blanket **** • Slowing down and stayi...
How I deal with impulse spending and hyper-focusing on my fountain pen hobby as someone with ADHD • How I deal with impuls...
Why self-compassion is important for my self-care + 3 ways I'm using my hobonichi a6 cousin + weeks • Why self-compassion is...
How I manage my stress and self-care when I have no time | Hobonichi + Traveler’s Notebook 2024 • How I manage my stress...
How I decide what to track in my health and wellness Hobonichi Weeks | Functional planner setup 2024 • How I decide what to t...
How I built a better self-care plan to prevent burnout and my 2024 Hobonichi Original A6 set-up • How I built a better s...
MEAL PLANNING
How I use the Hobonichi weeks for meal planning | functional plan with me • How I use the Hobonich...
How I adapted my meal planning to work with my ADHD | Hobonichi Weeks functional setup 2024 • How I adapted my meal ...
FOUNTAIN PENS
My fountain pen collection from a beginner + how I got started | Pilot, Sailor, Kaweco, Lamy • My fountain pen collec...
OTHER
Planner chat: 2023 recap + plans for 2024 | Hobonichi Cousin, A6 Original, Weeks, Traveler’s Company • Planner chat: 2023 rec...
Unboxing | How do the Superior Labor and Galen Leather A5 natural notebook covers compare? • Unboxing | How do the ...
Hobonichi 2024 Haul Unboxing • Hobonichi 2024 Haul Un...
***
Thank you so much for being here! 💗 Due to my working schedule, I am unable to commit to a regular upload schedule, so please subscribe and turn on the notifications for when new videos upload if you’d like to see more from me :)
NAME: Alison
INSPIRATION: My rescue dog, Coconut. 🥥
EDITOR: me!

[@solros81]

This really goes to show how powerful collecting relevant data about yourself really can help in your everyday life. Honestly, it was a bit mindblowing. So often when I watch planning videos, I see all of the setting up of trackers and tasks and whatnot, but it is rare to get to see how it all can get utilized for seeing a bigger picture. This video was a great example of that. You are really good at walking through your setups and talking about how and why you do what you do and how it helps you. It is really helpful. It certainly helps me in my own process of reflecting and trying to take better care of myself. Thank you for another great video!

[@LittleCocoStudio]

Thank you so much for your kind words! It makes me so happy - and relieved, tbh, bc I had doubts about posting this video. I was worried the intention of sharing it might get lost in my rambles! 😅 I am glad that you found this helpful in your reflection process and that it helped to motivate you to improve your self-care. You deserve it! Thanks again for taking the time to leave such thoughtful, encouraging comments. I appreciate you so much! 💗

[@verlyn2000]

Your channel is just wonderful. As someone with ADHD as well, I appreciate you.

[@LittleCocoStudio]

Thank you so much for the kind words. 🥺 I appreciate you as well! 💓

[@Lolimiggi]

I second this 🫶🏼

[@twiggly2193]

Yay great topic! This reminds me of something else I do on the regular but especially on Sundays. I recently discovered the concept of "bedtime revenge procrastination," which is when one puts off going to bed in favor of catching up on free time. It's like, when I have a really long day at work and I had a lot of chores or errands to do and I was so busy during the day that when I have my free time maybe an hour before my preffered bedtime, I end up staying up an extra 4 hours (or all night!) "catching up" on my hobbies or interests. So I'll end up reading a book all night cause I wasn't able to get to it during the day, or I'll journal/collage for hours into the night, binge watch KZbin or a show. It's like I get 'fomo' if I go to bed on time. So on Sundays, when I know I'm back to long work weeks, I tend to get the least amount of sleep because I'm trying to delay the inevitable Monday so I feel caught up lol. I'm wondering if this is something that happens to you during the Sunday Scaries?

[@LittleCocoStudio]

oh my gosh - YES! That resonates with me so much. Bedtime revenge procrastination is definitely I participated in. Since I typically spent my weekends catching up on school work, I would get to Sunday night and feel upset that I hadn't managed to fit in any "leisure" time, so I'd try to squeeze it in. That is part of the reason why I gravitate now toward smaller hobbies that can be completed in a short amount of time - I found trying to work on a cardigan for example, meant I'd be staying up late without a reasonable stop point. Whereas, something like that temperature blanket gave me the satisfaction of squeezing in a little craft-time before bed, but was easier to put down after one square was done. How did you manage bedtime revenge procrastination? Did you find a way to stop it, or did you lean into it and make adapt it in someway?

[@AuntieAlexandra]

I have a very serious case of bedtime revenge procrastination. I’ve always had it, but as my ADHD gets worse during perimenopause (that’s a thing, sadly!) my “defiance” against having to go to bed by a certain time so I can be at work in the morning seems to get worse also. I’m also a night owl, and the world was not made for my natural daily rhythms. The only thing that has helped is developing elaborate evening and morning rituals (note rituals instead of habits), that build in specific truly enjoyable activities into getting ready for bed and getting ready for work. I have a 3 hour process in the evening that incorporates everything from washing dishes to setting up clothes, bag etc for the morning, for two hours, and then one hour in bed before lights out with my planners and journals, where I can let myself go bananas with stickers and highlighters and stencils for a full, fun, uninterrupted by anyone, hour. But it’s in bed and in my PJ’s, so I’m already getting into a sleep mood. The morning I try to ritualize with yummy pre-made foods for breakfast, my favorite black tea in a super cute mug, reviewing my planner for the day while sitting outside feeding squirrels, and using fancy scented soap in the shower. It’s not foolproof, but it is helping.

[@twiggly2193]

@LittleCocoStudio I have not managed my bedtime revenge procrastination, lol. I will take any tips or tricks for it! Some days, I'm able to adapt it to be more productive by doing my side gigs or housework because I usually don't feel guilty if I'm being productive (but I'm still losing sleep). Something I've been trying is to build that "leisure catch up" into my night routine. Like this week, I've been binge reading a series at night, so Ive been starting my bedtime routines earlier so I can be ready for bed at about 8pm and I can read uninterrupted and guilt-free for 2 hrs in bed. I don't know if that's the best strategy though!

[@twiggly2193]

@AuntieAlexandra Yup, I'm trying that strategy of building it into my routines/rituals! But sometimes I still end up exceeding my allotted because my mind still feels like I need to keep catching up!

[@phoebeyuu4525]

Thank you so much for making this video. I was just recently diagnosed with ADHD last year and still figuring out which is ADHD and which is common problems. I'm also experiencing what you called as sunday scaries since October last year and wondering why my work productivity plummeted so far. But you sharing how to deal with that and silently answering all of your prompts makes me realize what was wrong with me and my core problem. I will also try what you share here. Thank you again, I'm really grateful I found this video and your channel.

[@LittleCocoStudio]

Thank you so much for taking the time to comment. I’m so glad that you even able to gain some insight around what might be driving your Sunday Scaries, and I hope you will be able to accommodate your situation in a way that alleviates some of the anxiety you’re feeling. 💗 Thanks again for being here. I appreciate you! 💞

[@Freckles439]

This is such an excellent video and I wish I’d had these strategies (plus a diagnosis) for two decades of my life.

[@LittleCocoStudio]

Thank you for your kind words! I felt similarly when I received my diagnosis. All those years I struggled and did not have the tools to improve my situation. I’m still learning, but it’s motivating to feel like I have something to work with instead of feeling stuck! Thanks again for being here. I appreciate you!

[@from_xiaokui]

Hi! I've watched a few of your videos now but only just now getting a chance to comment. Thank you so much for taking the time and energy to share with us how you're using your analogue planning tools to manage your well-being. I don't have ADHD (to my knowledge), but the struggle with anxiety and avoidance resonates deeply with me. I really respect the vulnerability it takes to share your reflections on your own mental health, and greatly appreciate that you tie in more academic resources with your personal experience! I've only just recently jumped back into analogue planning and journaling - my current stint in therapy is what got me writing again, and it's actually so motivating to see someone with similar goals of managing well-being through similar tools. Fountain pens and inks are keeping it fun for me :) but ultimately I'm seeing how planning and journaling are improving my self-awareness and self-accountaibility, so I want to keep at it. Habit tracking is something I've been struggling to incorporate, but seeing how you've structured yours is giving me the inspiration to give it a go again. Perhaps in my own Weeks as well haha. Anyway, this is getting long, but just want to say I really enjoyed this video and look forward to your future videos too!

[@LittleCocoStudio]

Thank you for being here, and taking the time to leave such a thoughtful comment! 🥹 It means a lot to hear that you’re resonating with my reflections, and I hope having these conversations can lesson feelings of isolation that come with mental health challenges. I’m glad that you’ve been finding journalling and planning helpful for managing your well-being. 💗 I’ve been trying to habit track for so many years and I’ve never been able to stay this consistent with it until this year, so I’m with you there! 😅 I think once I managed to connect the things I was tracking to my self-care plan that things started to click. Thank you again for watching my videos. I appreciate you so much! 💕

[@from_xiaokui]

@@LittleCocoStudio Thanks for writing such a kind reply! ☺ It definitely helps to hear that you've been able to become consistent with habit tracking after making connections with your self-care plan. Also, just want to say that your unique video topics and clear presentation of your ideas have really inspired me to want to document my analogue hobby journey on KZbin too. I really like how you carefully choose what to share and not share - as a relatively private person, it makes me feel like I can share my journal/planner in a way that feels right for me. If I ever get around to filming and uploading anything, you will definitely be listed as an inspiration. 🥹 Thanks, and take care!

[@LittleCocoStudio]

@@from_xiaokuithat’s amazing that you’re considering documenting your analogue hobby journey on KZbin! I have learned so much from watching how others approach their planning, so I’m happy to contribute to that. I look forward to learning from your approach as well, if you end up filming those videos! 🤩💓

[@ladyamalthea85]

I just started on my ink journal, well, inside my Leuchtturm1917 which has a bunch of stuff, so I guess it's a "collection". I used to get the Sunday Scaries at my last full time job which left me so burnt out. I used to wake up in the middle of the night with a racing heart. It's definitely important when you're neurodiverse to prioritise your well-being and understand your needsm I hope you can get back to volunteering in the not too distant future.

[@LittleCocoStudio]

Your experience of the Sunday Scaries sounds stressful and I can understand why it left you burnt out. I completely agree about prioritizing wellbeing and needs (it’s so hard!). Thanks for stopping by today - I appreciate you! 💗

[@karentroester148]

I’ve had the Sunday Scaries for so many years but didn’t know what to call. It’s so helpful to know someone understands. Thanks so much for your tips.

[@LittleCocoStudio]

Thanks for taking the time to comment! I’m glad that this video resonated with you and that it has helped to bring you some clarity. I hope you some of the strategies helpful moving forward and that you’re able to alleviate some of your Sunday Scaries! You’ve got this! 💓

[@beritbunny]

Slightly off topic, but that congee sure looks fantastic! I’m overwhelmed with something, and this reminds me I need to use a timer to make a 5-minute list and then out the whole lot aside for tomorrow. Thanks for this thought-filled, detailed video.

[@LittleCocoStudio]

Thank you! It’s one of my comfort meals and I love that it lasts me several days as a quick lunch during busy work days. I’m so glad that you found this video helpful, and I hope making that list and using that 5-minute timer helped you! Thanks for being here - I appreciate you!

[@ninahollins8493]

This video was phenomenal! Thank you so much for sharing this information. Great job explaining the strategies. This was so helpful to me.

[@LittleCocoStudio]

Thank you for the kind feedback. 🥹 It makes me happy to know that this video was helpful for you! I appreciate you! 💗

[@user-gl5ld9vm7i]

I appreciate you and your channel. Thank you

[@LittleCocoStudio]

Thank you so much for the kind words. I appreciate you being here!

[@dailycharmaddict]

Your pup is the sweetest! 🖤

[@LittleCocoStudio]

Thank you!! I know I’m biased, but he really is the sweetest, most gentle pup. 🥲🐶

[@katygrowscreative]

Really loved this video. Was helpful for me to think about where I am at the moment. Appreciate it! ❤

[@LittleCocoStudio]

Thank you for your kind words. I’m happy to hear it helped encourage some reflection on where you are at in this moment. Thank you for being here. I appreciate you! 💗

[@dianalovestoplan]

This is a great video.

[@LittleCocoStudio]

Thank you so much! 💕

[@loveforpaper6203]

Hello! This is a wonderful video! I enjoy your channel ! 😊Have a wonderful weekend😊

[@LittleCocoStudio]

Thank you so much! 🥰 I appreciate you being here and watching my videos! Hope you have a wonderful weekend as well! 💗

[@fannyku614]

I learned a new terminology‘Sunday scaries ’. I remember I had those sinking feelings on Sunday night that I would have to face a tough week ahead! I lived through those years without thinking much about them. I just took one thing and one day at a time. I like your self analysis.

[@LittleCocoStudio]

I think taking one thing and one day at a time makes a lot of sense. It’s a lot more sustainable than making drastic changes, which I have done before because I waited too long to manage the situation better. While it must have felt stressful to feel that way, it sounds like you did well at getting through it! 🥰

[@mrsp5713]

From an outside Kiser enabled-Thank You. I didn’t know what to call it, but now I do. I find that reading scripture really really helps my outlook. 😌😊🙏🏼🙌🏼

[@LittleCocoStudio]

Thank you for taking the time to comment! I appreciate you! 🥰 I’m glad this video helped clarify a few things for you, and it sounds like you already have a great self-care strategy for improving your outlook! 💓

[@Terrible_Hime]

your videos are always so insightful and educational. totally coincidental, I made congee in the rice cooker about 5 times in the last two weeks and it was so comforting and easy.

[@LittleCocoStudio]

Thank you so much! And congee is the best! I tend to forget to make it in the summer, but it’s so convenient as it lasts me all week for lunches. What do you usually put in yours? I’m still experimenting with the “add-ins”

[@Terrible_Hime]

@@LittleCocoStudio to get some veggies in, i've been cooking it with chopped carrots, celery, onions, and mushrooms (not a veggie but still nutritious lol), and then i'll top it with whatever sort of meat i have in the fridge that i cook separately. your video reminded me that i love thousand year eggs and i need to get them the next time i'm as an asian grocery store.

[@LittleCocoStudio]

@@Terrible_Hime mmm - good call about adding in some veggies. Also, those eggs are my favourite! I would put more in if I could, but it’d probably overwhelm the congee 😅