The week is busy. You are juggling work, errands, and social obligations. But then Sunday afternoon hits. The chores are done, the house is quiet, and a specific kind of heaviness settles in. We often call these the “Sunday Scaries,” but for single women or empty nesters, it is often just deep, echoing loneliness.
It is that transitional time before the work week where the silence feels loudest. However, there is a profound difference between being alone and being lonely. You can learn to reframe this time from a void to a luxury. If you dread the hours between brunch and bedtime, here are six practical ways to handle the loneliness of a solo Sunday.
1. The “Planned Treat” Ritual
Anticipation is the antidote to dread. If you stare at a blank Sunday afternoon, your brain fills it with anxiety. You need to anchor the day with a specific, high-value treat that you only get to enjoy during this time.
Maybe it is walking to a specific bakery for an expensive pastry, or brewing a pot of specialty tea while reading a novel. By scheduling a pleasure that is just for you, you turn the afternoon into a date with yourself. You start looking forward to the solitude because it means you get your reward.
2. Get Into Nature (The Green Cure)
Being alone inside four walls amplifies isolation. Being alone outside connects you to the world. Research shows that “green time” lowers cortisol and reduces feelings of loneliness. You realize you are part of a larger ecosystem.
Go for a walk without headphones. Listen to the birds, feel the wind, and look at the sky. Even a twenty-minute stroll resets your nervous system. It reminds you that the world is alive and moving, and you are moving with it, even if you are walking solo.
3. Create Gentle Noise
Silence can be oppressive if you aren’t used to it. It allows intrusive thoughts to roam free. Curate a soundscape for your Sunday that feels comforting, not chaotic. Avoid the news or aggressive television.
Try putting on a low-fi jazz playlist, a soft audiobook, or a podcast about a hobby you love. Having human voices or melodic sounds in the background mimics the feeling of company without the demand of conversation. It fills the empty space in the room with warmth.
4. Meal Prep as Self-Care, Not a Chore
Cooking for one can feel lonely, but cooking for your future self is an act of love. Use Sunday afternoon to slowly prepare a delicious meal for the week. Don’t rush. Pour a glass of wine, put on music, and chop vegetables mindfully.
The sensory experience of cooking—the smells, the textures, the heat—is grounding. When you stack those containers in the fridge, you are telling yourself, “I am taken care of.” It shifts the focus from “I am eating alone” to “I am nourishing myself.”
5. The Scheduled Connection Call
If the isolation gets too heavy, break it intentionally. Schedule a recurring call with a friend or family member for Sunday afternoons. Knowing you have a connection point at 4:00 PM prevents you from feeling adrift all day.
This is better than doom-scrolling social media, which often makes loneliness worse by showing you everyone else’s “highlight reels.” A real voice, a real laugh, and a real conversation provide the dopamine hit of connection you are craving.
6. Create Something With Your Hands
Passive consumption (watching TV) feeds loneliness. Active creation kills it. When you are making something, your brain enters a “flow state” where time disappears and anxiety fades. You become a creator rather than just an observer.
It doesn’t have to be a masterpiece. Bake cookies, knit a scarf, write in a journal, or repot a plant. Engaging your hands grounds you in the physical reality of the moment. At the end of the afternoon, you have physical proof that you exist and that you matter.
Solitude is a Skill
Learning to be happy in your own company is a superpower. It ensures that you never settle for bad relationships just to avoid an empty house. Embrace the quiet Sunday; it is the space where you get to meet yourself.
What is your favorite way to spend a quiet afternoon? Share your solo rituals in the comments!
What to Read Next…
- The Sunday Scaries: Why Women Are Dreading the Weekend with Their Spouses
- 7 Sunday Dinner Traditions That Have Completely Vanished
- 10 Amazing Results That Come From Resting On Sunday
- The Quiet Resentment: How Keeping the Peace Is the Slow Poison Ruining Your Relationship
- Are You Underestimating The Cost Of Staying In A Stressful Relationship?
The post 6 Ways to Handle the Loneliness of a Sunday Afternoon Solo appeared first on Budget and the Bees.
