A Sunday Jar: The Fun Way to Reflect Your Week.

What is a “Sunday Jar?”

A Sunday Jar is a physical and creative way to reflect on the peaks and pits of your week. If you’re not familiar with the concept, "peaks and pits" is a simple reflection technique. The peaks are the highlights of your week—the moments that brought you joy, excitement, or satisfaction. The pits, on the other hand, are the challenges, setbacks, or low points.

By identifying both, you acknowledge the good and the bad, making space for gratitude and growth. The Sunday Jar takes this concept a step further by turning it into a weekly ritual of reflection and hope.

To do it right, here’s a step-by-step guide to creating and adding to your Sunday Jar:

1. Start with a Post-It Note
   Begin by sitting down with your jar, some Post-It notes, and a pen. This is your moment to reflect, so take a deep breath and think back over your week. On the sticky side of the note, write your peak—the best moment, the highlight, or the thing that made you smile the most this past week. It doesn’t have to be huge. It could be something as simple as enjoying a cup of coffee in peace or seeing a friend’s text that made your day.

2. Then, write your pit—the challenge, setback, or tough moment that stood out. This also doesnt have to be huge, it could be as simple as getting upset you didnt wake up in time to leave for work. That may have been mine… The pit isn’t meant to bring you down; it’s just an honest acknowledgment of life’s ups and downs.

   Lastly, write down one hope for the week ahead. What’s something you’d like to accomplish, feel, or experience? Maybe it’s starting a new project, reconnecting with someone, or even taking time to rest.

3. Fold it with care
   Take your Post-It note and fold it so the sticky side adheres to itself. On the outside, write your name and on the flip side label it "Week 1," "Week 2," and so on as the weeks progress. This helps you stay organized and track your journey week by week.

4. Drop it in the jar
   Now comes the fun part: dropping it into your jar. As the weeks pass, you’ll start to notice the jar filling up with these little snapshots of your life. Each note is a reminder of where you’ve been, what you’ve overcome, and the hopes you’ve carried forward.

Why It’s Worth the Effort

The Sunday Jar is more than just a collection of notes—it’s a practice that keeps you grounded. When you take the time to reflect on your peak, you’re training your brain to notice and appreciate the good things in life, even if they’re small. When you acknowledge your pit, you’re giving yourself permission to process challenges without letting them define your entire week.

And when you write down a hope for the week ahead, you’re creating a moment of forward planning—a chance to set intentions and goals that align with the life you want to live.

The beauty of this habit is that it’s simple and flexible. You can make it as creative or minimalistic as you like. Decorate your jar, use colorful notes, or keep it simple and functional. The key is consistency. Every Sunday, spend 5-10 minutes with your jar, and let it become a small ritual of reflection and planning.

The Payoff at the End of the Year

Here’s where the magic happens: at the end of the year, you’ll open your jar and go through each note. You’ll relive the highs, appreciate the growth, and laugh (or cry) at the things you once worried about. It’s a powerful way to reflect on your journey and see how far you’ve come.

The Sunday Jar isn’t just a habit; it’s a gift you give to your future self—a collection of memories, lessons, and hopes that will inspire and motivate you long after the year is over.

So grab a jar, some Post-Its, and a pen. Start your journey this Sunday and see how this simple habit transforms the way you experience your weeks.

Week one complete

The beauty of the Sunday Jar is that it’s yours to make. You can decorate it with paint, stickers, or even a beaded coaster on the lid like I did. You can keep it simple or go all out—just have fun and be creative! The more personal the jar feels, the more connected you’ll feel to the ritual itself.

As you finish Week One, remember that this isn’t just about the jar; it’s about the intention behind it. The Sunday Jar is a chance to slow down, reflect, and refocus every week. It’s a reminder that life is made up of moments—peaks, pits, and everything in between—and every single one is worth acknowledging.

By taking the time to look back on your week and set your hopes for the next, you’re giving yourself a gift: the opportunity to grow, to appreciate, and to be intentional about your life.

So grab a jar, get your Post-Its ready, and start your journey this Sunday. At the end of the year, you’ll not only have a jar full of memories but also a deeper understanding of your own story. And remember, it’s not about perfection—it’s about progress.

Here’s to a year of reflection, hope, and creativity!