AI Check-ins That Dissolve the Sunday Scaries
Sunday evenings often trigger the “Sunday scaries”—a spike in anticipatory anxiety before the workweek. Instead of doomscrolling, run a guided check-in with Chaos that blends grounding rituals, practical planning, and encouraging language.
Start with Emotional Debrief
Journal prompts that unlock clarity
Ask Chaos to serve reflective questions like “What drained you last week?” and “Where did you surprise yourself?” Writing reduces rumination by turning feelings into narrative.^[1]^
Pair with sensory regulation
Light a calming candle or use noise-dampening headphones to create a safe environment. Borrow sensory strategies from our neurospicy weekend reset.
Translate Feelings into Plans
Automate backlog triage
Forward unread emails to Chaos so the assistant highlights deadlines and suggests small Monday wins. The Financial Times reports UK workers lose over four hours weekly to email overload; automation claws that time back.^[2]^
Design a gentle launch
Let the assistant block out a Monday morning “soft start” with a micro-win, a body double session, and a dopamine break drawn from our break menu.
Close with Hopeful Notes
Send future-you encouragement
Ask Chaos to deliver a voice-note reminder midweek: “You prepped this on Sunday; take a breath and trust it.” Compassionate reminders help neurodivergent brains stay engaged.^[3]^
Your week starts before Monday. A calm, structured Sunday check-in shrinks anxiety and lets Chaos smooth out the logistics.