It’s common to feel apprehensive about what the week ahead might bring, especially after a particularly relaxing weekend or if there’s a big meeting in your diary that week.

However, getting a case of the Sunday scaries can happen to the best of us, even if we love our job or have no obvious reason to be worried about the week ahead. In fact, recent research suggests that over a fifth (22%) of people in the UK are kept awake at night due to Sunday scaries.

While it’s a common feeling, it’s not great to start each week from a negative perspective. If you’d like to take an active approach to tamp down your Sunday scaries, workplace psychologist Dr George Sik suggests changing that dreaded Monday morning meeting to a Friday check-out meeting instead.

“A Friday afternoon check-out meeting is an opportunity to wrap up the week and set priorities for the next. It allows employees to take stock of their workload, update their manager or team about ongoing projects, and ensure everyone’s on the same page about what’s coming up,” says Dr Sik.

“Although Monday is the most popular day for meetings, it’s likely not the wisest choice. The ‘Monday blues’ are a real thing. Employees report that they like their job less, feel less productive and research shows they are more sensitive to stress earlier in the week,” he explains.

“Kicking off your Monday with a team meeting often adds to that stress, particularly if you’re dreading updating your boss about what hasn’t been done. But by Friday afternoon, people are generally in a better place – they’re closer to the weekend and more able to receive feedback and contribute productively to a meeting.

“For many, weekend anxiety stems from the weight of tasks left unfinished or looming deadlines for the week ahead. Holding a check-out meeting allows employees to get their concerns out in the open, so they’re less likely to ruminate on things during their time off. It’s about ending your week in a proactive, positive way to help you enjoy your weekend.”

Dr Sik explains that the Friday check-out meeting isn’t a boardroom style meeting with someone taking minutes but should instead have an informal and collaborative tone.

“With Friday being the most popular remote-working day, these check-outs can also be done virtually. It’s a simple way to help employees feel calm and caught up as they head into the weekend,” he says.

Dr Sik suggests holding your check-out meeting early to mid-afternoon on a Friday. “This means it’s right at the end of the week but not in the very final minutes. There’s enough time afterwards for team members to type up notes or add that last task to their plan for the next week before they clock off,” he explains. “The meeting can either be conducted one-on-one between a manager and their employee, or in a larger group setting.”

Points of conversation for a Friday check-out meeting can include things like:

• What’s one thing that’s caused you stress this week, and how could this be alleviated?
• What’s one lesson you’ve learned this week?
• What are you most proud of accomplishing this week?
• How are you feeling heading into the weekend?
• What’s your top priority for next week, and how can we support you to achieve it?

“In my experience, when teams are given the space to openly communicate their concerns, reflect on their progress and proactively plan ahead, we see consistent improvements in staff morale and mental health,” adds Dr Sik.

Images: Getty