For most people, the end of the weekend is not a welcome moment. It marks the return of the work week and all the tasks within it.

In other words, Sunday nights can be rough, which is why “Sunday Horrors” is a reality for many people who work a 9-to-5 job Monday through Friday.

If you’re one of the many people who dreads Sunday, there are a few things you can do to make your evening (and the rest of the week) better and calmer. Here’s what to know.

Create a relaxing Sunday night routine.

People love routine, and humans thrive when their minds and bodies don’t have to think hard. So creating a Sunday night routine can help you relax and unwind at the end of the weekend.

Create a consistent schedule for the last few hours of each Sunday that will help structure your week. You may want to establish a good bedtime routine and engage in activities you enjoy, such as reading a book, watching your favorite show, or doing gentle yoga.

A crazy end to the weekend certainly won’t make you feel good about the week ahead, but a quiet Sunday night will.

Prepare for Monday morning.

Getting everything ready to start Monday on the right foot is a great way to ease your Sunday fears.

This might mean packing your work bag in advance or checking the weather forecast so you can pick out your Monday outfit.

Doing this on Sunday night will make his life easier come Monday morning.

And plan fun things for the week.

An important part of setting expectations for the week is reconsidering the fear that Sunday might come.

You anticipate the next week before things even begin. Think about all the weeks you’ve been through that have turned out great.

To help ease your feelings of hopelessness, Jensen recommends making plans to look forward to during the week, such as dinner with friends or a movie night with your partner.

You can even add a few things to your Monday morning routine to make the day more enjoyable. Maybe schedule a coffee meeting with a coworker instead of a video or phone call. Or order your favorite breakfast before starting work.

All of these things can help alleviate some of the anxiety that comes with starting a new week.

Avoid mental task-listing.

You should avoid making mental task lists on Sunday night—that is, lying in bed thinking about all the things you have to do in the week ahead.

If you find that your to-do list is running through your mind when you’re trying to sleep, keep a notebook on your nightstand so you can jot down everything you need to remember.

This way, you won’t have to keep it in your head, which can help you get a more restful sleep and a less anxious night.

Even before Sunday, you can get ready for the new week.

There are ways to start combating feelings of fear before Sunday night.

Before the weekend begins, take some time on Friday afternoon to review next week’s calendar so you can mentally prepare for what’s to come. You may also notice some meetings or events that you look forward to.

By bringing these tasks or meetings into your awareness, you can enjoy not only your Sunday, but also your Saturday because you won’t feel uncertain about your schedule.

It’s a nice way to head into the weekend.

And if you have to work over the weekend, do the quick-hit tasks.

Many people don’t have the opportunity to spend an entire weekend away from work—which may even make them eager to do so. If you are this person, plan your work consciously; don’t just take on unruly tasks that are impossible to complete on the weekend.

Instead, focus on things that will work once and for all. So if you need to finish a presentation quickly by Monday, do that instead of scrambling to do a long-term task that doesn’t have a clear end date.

At least if you work, you have a sense of wholeness.By Sunday night, you’ll be ready for the new week.

Prioritize self-care on Sunday night — and during your weekend as a whole.

We need to redefine what it means to waste time and redefine leisure and rest as productive time. Spending time with family and friends or taking a walk or rest is not a waste of time.

When a person cannot take care of themselves, they cannot do a good job or make great decisions. Self-care is a competitive advantage in life. It prepares you for all the things that matter to you.

It’s also important to slow down on the weekends so you feel refreshed when your alarm goes off on Monday.

So, don’t be afraid to take advantage of your Sunday night time. It can help you feel better prepared for the week ahead.