Take back your time with a 10-minute ritual that prioritizes YOU.
It was Sunday night, 9:37 PM. My laptop glowed in the dim light of my living room, and I was staring at my Google Calendar like it was the villain in a horror movie. Monday? Back-to-back Zoom calls that would leave me cross-eyed. Tuesday? Dentist at 8 AM, a team meeting at noon, and a catch-up coffee with someone I didn’t even like but felt obligated to see. Wednesday through Friday? A blur of deadlines, errands, and favors I’d agreed to without thinking. Somewhere between “reply to 47 unread emails” and “grocery run before the store closes,” a gut-wrenching realization hit me: not a single thing on that calendar was for me.
I’d become a professional people-pleaser, a yes-machine running on fumes. My time wasn’t my own—it belonged to everyone else’s urgency, expectations, and agendas. That night, I decided enough was enough. I created what I now call the Sunday Night Gut Check—a simple, 10-minute ritual that changed how I approach my weeks, my priorities, and my peace. Here’s how it works, why it’s a game-changer, and how you can start doing it tonight to reclaim your time and energy.
What Is the Sunday Night Gut Check?
The Sunday Night Gut Check is a deliberate pause—10 minutes every Sunday evening—to review your upcoming week and ask yourself three critical questions:
- What on this calendar is truly for me?
- What can I cancel, shift, or delegate?
- Where do I need to draw a line to protect my energy?
It’s not about clearing your schedule to do nothing (though rest is vital). It’s about making sure your time aligns with your values, goals, and well-being. It’s about saying “no” to what drains you so you can say “yes” to what lights you up.
This ritual isn’t just a productivity hack; it’s a mindset shift. It’s about recognizing that your calendar doesn’t own you—you own it. And in a world that glorifies busyness, taking 10 minutes to check in with yourself is nothing short of revolutionary.
Why We Need the Sunday Night Gut Check
The Trap of Calendar Overwhelm
We’ve all been there: a calendar so packed it feels like a badge of honor. But let’s be real—busyness doesn’t equal importance. According to a 2023 study by the American Psychological Association, 77% of adults report feeling overwhelmed by their schedules, leading to stress, anxiety, and even physical health issues like insomnia or headaches. When your calendar is a wall-to-wall mosaic of obligations, you’re not thriving—you’re surviving.
The problem? We’ve been conditioned to equate a full schedule with success. Saying “yes” to every meeting, favor, or event feels like proof we’re valuable, needed, or productive. But here’s the truth: an overpacked calendar often means you’re living for everyone else’s priorities, not your own.
The Psychology of Boundary Fatigue
Boundary fatigue is real. It’s that sinking feeling when you realize you’ve said “yes” to something you didn’t want to do because you were afraid of disappointing someone. Maybe it’s a networking call that doesn’t align with your goals, a family obligation you feel guilty declining, or a last-minute favor that throws your whole day off. Over time, this erodes your mental and emotional energy, leaving you burned out and resentful.
The Sunday Night Gut Check interrupts this cycle. By carving out 10 minutes to review your week, you’re proactively setting boundaries before the chaos begins. You’re giving yourself permission to prioritize what matters most—whether that’s your health, your passion project, or simply 20 minutes to read a book without interruption.
The Practical Payoff
This isn’t just about feeling good—it’s about results. A 2021 study from the Journal of Applied Psychology found that people who intentionally manage their time report higher job satisfaction, better work-life balance, and lower stress levels. The Sunday Night Gut Check helps you:
- Prevent burnout: By identifying and eliminating energy-draining commitments.
- Realign with your values: Ensuring your time reflects what you care about most.
- Boost productivity: Focusing on high-impact tasks instead of low-value busywork.
- Build confidence: Practicing saying “no” strengthens your ability to set boundaries.
In just 10 minutes, you can transform a chaotic week into one that feels intentional and empowering.
Real-Life Examples: The Gut Check in Action
Let’s make this concrete with a few scenarios I’ve seen (or lived) that show how the Sunday Night Gut Check can shift your week from overwhelming to aligned.
- The Unnecessary Networking Call
Last month, I had a virtual coffee scheduled with someone I’d met at a conference. It was one of those “let’s stay in touch” things that sounded good at the time but felt like a chore when I saw it on my calendar. During my Gut Check, I asked myself: Does this align with my goals? The answer was no—it was just a vague obligation. I sent a polite email declining and used that hour to brainstorm ideas for a project I’m passionate about. Result? I felt energized, not drained. - The Last-Minute Favor
A friend asked me to help with a volunteer event on Wednesday night. My initial instinct was to say yes, but my Gut Check revealed I was already stretched thin. I realized my body was screaming for rest after a hectic week. I said no, guilt-free, and spent that evening with a hot bath and a podcast. The world didn’t end, and I showed up to my Thursday meetings refreshed. - The Passion Project Swap
During one Gut Check, I noticed my week had zero time for my side hustle—a blog I’d been neglecting. I canceled a low-priority team check-in (it could’ve been an email) and blocked off 90 minutes to write. That single session led to a post that got 1,000 views and rekindled my creative spark.
These aren’t hypothetical—they’re real moments where a 10-minute pause made all the difference. The Gut Check isn’t about shirking responsibilities; it’s about curating your time so it serves you.
How to Do Your Own Sunday Night Gut Check
Ready to try it? Here’s a step-by-step guide to make your Sunday Night Gut Check a habit. Grab a coffee, a notebook, or just your phone—it takes 10 minutes, and you’ll feel the shift immediately.
Step 1: Open Your Calendar
Pull up your calendar—digital or paper, whatever you use. Look at the week ahead as a whole. Don’t just skim; really see what’s there. Notice how it makes you feel. Are you excited? Overwhelmed? Numb? That gut reaction is your first clue.
Step 2: Highlight What Isn’t Necessary or Nourishing
Go through each commitment and ask:
- Is this essential to my goals, responsibilities, or well-being?
- Does this bring me joy or energy?
- Am I doing this out of obligation or fear of letting someone down?
Be ruthless. That happy hour you dread? Highlight it. The meeting that could be an email? Mark it. If it doesn’t serve you or your priorities, it’s a candidate for change.
Step 3: Cancel or Move at Least One Thing
Pick one commitment—yes, just one—that you can cancel, reschedule, or delegate. It might feel scary, but start small. Send a polite “I can’t make it” email or ask a colleague to cover a task. The first “no” is the hardest, but it’s also the most liberating.
Step 4: Schedule One Thing Just for You
Now, add something to your calendar that’s 100% for you. It doesn’t have to be big—20 minutes of silence, a walk in the park, or an hour to work on a hobby. Protect this time like it’s a non-negotiable meeting with your CEO. Because in a way, it is—you’re the CEO of your life.
Step 5: Reflect and Adjust
At the end of your 10 minutes, take a deep breath and look at your revised week. Does it feel lighter? More aligned? If not, tweak it again. The goal is to walk into Monday feeling in control, not like you’re auditioning for someone else’s script.
It’s Not Selfish—It’s Strategic Self-Respect
The Sunday Night Gut Check isn’t about doing less just to veg out (though rest is crucial). It’s about doing you. It’s about reclaiming your time as a finite, precious resource and using it to build a life that feels authentic and fulfilling. Every “no” to someone else’s urgency is a “yes” to your own alignment.
This week, give it a try. Open your calendar, ask the hard questions, and make one small change. Then, tell me: What did you cancel? What did you make space for? Share your story in the comments —I’d love to hear how the Gut Check changes your week.
Because here’s the truth: Your time is yours. Don’t let anyone else’s calendar tell you otherwise.
