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5 Mindfulness Practices for Conquering the “Sunday Scaries”

Self

The following situation probably feels all too familiar: It's Sunday morning following a relaxing day off. Then, something reminds you of work in the morning, and you can feel your weekend ticking away. You remember everything you need to do this week, and anxiety hits you like a ton of bricks. This feeling, caused by fear of getting back up to speed after a weekend off, AKA the “Sunday Scaries" brings along anxiety, exhaustion, and nervousness with the looming work week hanging over your head.


The key to conquering the “Sunday Scaries" is to use Sundays to adopt a mindset of preparation and emotional awareness for the coming week. By intentionally changing your mindset to one of positivity and mindfulness will do wonders for your emotional health. Here are five mindfulness practices that anyone can exercise to eliminate the Sunday Scaries.

1. Ditch The Emotional Baggage

The first step is the most important one: stop carrying around so much emotional weight. Emotional baggage is the idea that your mindset is weighed down by inconsistencies between where you are and where you want to be. It's a disconnect between how you think of yourself, your situation, and your ideal state.

Relationship trouble with those close to you is a very common negative mindset. You need to get rid of any guilt, emotional baggage, or resentfulness towards those that you aren't on good terms with before the week begins. Resentment and guilt will weigh you down at work, and affect those around you in ways you don't even realize.

Letting go of this weight is an amazing feeling. To take the first step, consider taking up journaling. One of the best things you can do for your emotional self is to journal. Jotting down how your day went, and especially how you feel about how your day went, this has been scientifically proven to improve overall mental health. Take steps to journal and release feelings of negativity, then lay out tactful steps to resolve stressful relationships.

2. Clean!

Sunday anxiety is often caused by the feeling that you're not prepared for the week but resist the urge to complete work items on Sundays. Instead of focusing on work itself, take care of the things that clutter your mind during the week. Take Sundays to deep clean your living space.

Dust the lamps you haven't touched in months, and scrub the floors until they shine. Ending the weekend by physically cleaning your surroundings will set the precedent to get right back into a productive routine, not to mention waking up Monday morning to a sparkly clean home!

This will reflect positively on your motivation and attitude as you start off the week, and is something I never fail to do each Sunday.

Another routine to consider for your Sundays is to prep meals for the week. Planning out your meals can do wonders for your mindset. It frees up time during the week when you're rushing around with work and errands. Budgeting is a huge stress for a lot of people.

Meal prepping saves you money because you don't have to eat out for lunch at the office. And, depending on what you cook, it can make sticking to diets and eating healthier a breeze. When the anxiety in your mind simply won't let you relax, channel it into something productive like cleaning or cooking.

3. Get Outside

It's as simple as walking out your front door. Go for a walk, hike or run in a scenic environment. This isn't just about exercise (although it can calm your mindset) so get off the treadmill, and get outside! Doing so will allow you to reconnect with nature and increase your visual perception.

Take in as much as you can: the trees, the grass, the birds chirping, whatever happens to be around you. This is a form of meditation that reconnects you to the world around you. Practice mindful walking by slowing down and paying attention to the sensation of walking. Mindful walking means focusing on the journey, and not the destination.

Taking a break and going for a walk outside is great for whenever you face anxiety. It's a reset for your brain, which is probably spinning in circles around the same few problems. A change of scenery, especially one abundant with nature and life, changes your perspective.

It can be exactly what you need to reset your mindset to one of calm and focus. One of my favorite mindfulness practices is letting nature act as a reminder that there is so much out there that's bigger than yourself and the seemingly catastrophic challenges you face.

4. Disarm Your Inbox

When it's work relationships causing your Sunday stress, spend an hour or less on Sunday afternoons to respond to as many emails as possible. This means that you aren't overwhelmed on Monday morning. Doing this will allow you to go to bed Sunday night knowing you are already ahead for the new week.

Depending on your job, consider turning off email notifications once you've replied to those high priority emails. Even if you don't need to respond, knowing that there's an email waiting can create an uneasy mindset.

You might even go so far as to do a digital cleanse on part or all of your Sunday. This is where you turn off your phone and other gadgets and bask in the joy of not being bugged by notifications. It can do wonders for your emotional and mental self, even if it's just for a few hours.

Mindfulness in our digital world is hard to achieve. Figure out how you can coexist with your digital life in a way that serves you. We all have that one app that we scroll through mindlessly in our downtime. If you have a digital habit that isn't serving you, get rid of it.

5. Don't Forget to Smile!

Remember, work gets your mind and attention for (at least) 40 hours every week. That's already a quarter of your week, not counting commuting or overtime. Weekends are there for you to recharge so you can do your best work during the week.

On Sunday evenings, do something that makes you smile. Watch something funny or light, whether it's an episode of your favorite TV series or a comedy. If you're doing a digital cleanse, pick up a book you read for leisure, not one that's work related. Doing this will take your mind off work, not to mention laughter has a positive effect on the mind!

Mindfulness is a habit, not something you can check off a list. Start small by creating a routine on Sundays using the five mindfulness practices above.

The more you work this muscle, the better off you'll be emotionally, mentally and spiritually. Change your mindset in this way and you'll soon see your life change for the better.

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Choosing the Right Corporate Structure: Which Business Entity Should You Go With?

Business entities can be defined as the corporate, tax and legal structures which an organization chooses to officially follow at the time of its official registration with the state authorities. In total, there are fifteen different types of business entities, which would be the following.


  • Sole Proprietorship
  • General Partnership
  • Limited Partnership or LP
  • Limited Liability Partnership or LLP
  • Limited Liability Limited Partnership or LLLP
  • Limited Liability Company or LLC
  • Professional LLC
  • Professional Corporation
  • B-Corporation
  • C-Corporation
  • S-Corporation
  • Nonprofit Organization
  • Estate
  • Cooperative Organization
  • Municipality

As estates, municipalities and nonprofits do not concern the main topic here, the following discussions will exclude the three.

Importance of the State: The Same Corporate Structure Will Vary from State to State

All organizations must register themselves as entities at the state level in United States, so the rules and regulations governing them differ quite a bit, based on the state in question.

What this means is that a Texas LLC for example will not operate under the same rules and regulations as an LLC registered in New York. Also, an LLC in Texas can have the same name as another company that is registered in a different state, but it's not advisable given how difficult it could become in the future while filing for patents.

To know more about such quirks and step-by-step instructions on how to start an LLC in Texas, visit howtostartanllc.com, and you could get started with the online process immediately. The information and services on the website are not just limited to Texas LLC organizations either, but they have a dedicated page for guiding fresh entrepreneurs through the corporate tax structures in every state.

Sole Proprietorship: Default for Freelancers and Consultants

There is only one owner or head in a sole proprietorship, and that's what makes it ideal for one-man businesses that deal with freelance work and consulting services. Single man sole proprietorships are automatic in nature, therefore, registration with the state is unnecessary.

Sole proprietorships are also suited to a degree for singular teams such as a small construction crew, a group of handymen, or even miniature establishments in retail. Also, this puts the owner's personal financial status at jeopardy.

Due to the fact that a sole proprietorship entity puts all responsibilities for paying taxes and returning loans, it directly jeopardizes the sole proprietor's personal belongings in case of a lawsuit, or even after a failed loan repayment.

This is the main reason why even the most miniature establishments find LLCs to be a better option, but this is not the only reason either. Sole proprietors also find it hard to start their business credit or even get significant business loans.

General Partnership: Equal Responsibilities

The only significant difference between a General Partnership and a Sole Proprietorship is the fact that two or more owners share responsibilities and liabilities equally in a General Partnership, as opposed to there being only one responsible and liable party in the latter. Other than that, they more or less share the same pros and cons.

Registration with the state is not necessary in most cases, and although it still puts the finances of the business owners at risk here, the partnership divides the liability, making it a slightly better option than sole proprietorship for small teams of skilled workers or even small restaurants and such.

Limited Partnership: Active and Investing Partners

A Limited Partnership (LP) has to be registered with a state and whether it has just two or more partners, there are two different types of partners in all LP establishments.

The active partner or the general partner is the one who is responsible and liable for operating the business in its entirety. The silent or investing partner, on the other hand, is the one who invests funds or other resources into the organization. The latter has very limited liability or control over the company's operations.

It's a perfect way for investors to put their money into a sector that they are personally not experienced with, but have access to people who do. From the perspective of the general partners, they have similar responsibilities and liabilities to those in a general partnership.

It's the default strategy for startups to find funding and as long as the idea is sound, it has made way for multiple successful entrepreneurial ventures in the recent past. However, personal liability still looms as a dangerous prospect for the active partners to consider.

Limited Liability Company and Professional LLC

Small businesses have no better entity structure to follow than the LLC, given that it takes multiple good ideas from various corporate structures, virtually eliminating most cons that are inherent to them. Any and all small businesses that are in a position to or are in requirement of signing up with their respective state, usually choose an LLC entity because of the following reasons:

  • It removes the dangerous aspect of personal liability if the business falls in debt or is sued for reparations
  • The state offers the choice of choosing between corporation and partnership tax slabs
  • The limited legalities and paperwork make it suited for small businesses

While more expensive than a general partnership or a sole proprietorship, a professional LLC is going to be a much safer choice for freelancers and consultants, especially if it involves risk of any kind. This makes it ideal for even single man businesses such a physician's practice or the consultancy services of an accountant.

B, C and S-Corporation

By definition, all corporation entities share most of the same attributes and as the term suggests, they're more suited for larger or at least medium sized businesses in any sector. The differences between the three are vast once you delve into the tax structures which govern each entity.

However, the basic differences can be observed by simply taking a look at each of their definitive descriptions, as stated below.

C-Corporation – This is the default corporate entity for large or medium-large businesses, complete with a board of directors, a CEO/CEOs, other executive officers and shareholders.

The shareholders or owners are not liable for debts or legal dispute settlements in a C-Corporation, and they may qualify for lower tax slabs than is possible in any other corporate structure. On becoming big enough, they also have the option to become a publicly traded company, which is ideal for generating growth investments.

B- Corporation – the same rules apply as a C-Corporation, but due to their registered and certified commitment to social and environmental standards maintenance, B-Corporations will have a more lenient tax structure to deal with.

S-Corporation – Almost identical to a C-Corporation, the difference is in scale, as S-Corporations are only meant for small businesses, general partnerships and even sole proprietors. The main difference here is that due to the creation of a pass-through entity, aka a S-Corporation, the owner/owners do not have liability for business debt and legal disputes. They also are not taxed on the corporate slab.

Cooperative: Limited Application

A cooperation structure in most cases is a voluntary partnership of limited responsibilities that binds people in mutual interest - it is an inefficient structure due to the voluntary nature of its legal bindings, which often makes it unsuitable for traditional business operations. Nevertheless, the limited liability clause exempts all members of a cooperative from having personal liability for paying debts and settling claims.

This should clear up most of the confusion surrounding the core concepts and their suitability. In case you are wondering why the Professional Corporation structure wasn't mentioned, then that's because it has very limited applications. Meant for self-employed, skilled professionals or small organizations founded by them, they have less appeal now in comparison to an LLC or an S-Corporation.