If you feel tired, pressed on time or drained before the start of the new week, it is not a mere coincidence.
“This is because the world is designed to steal your time and energy from social media on crazy titles that make you feel helpless, [to] Endless job lists, “said bestseller author Mel Robbins on her Podcast of the same name Last week.
Social media fatigue has increased in recent years, Studies showas evident movement leads to mental exhaustion. Standing labor market It can do work – or unemployment – especially stressful, and waves of geopolitical news only add potential for emotional stress.
Robbins, a former lawyer whose experiences with anxiety and poor mental health led to becoming a coach and a motivational speaker, uses a “simple” exercise to return joy, focus and energy every week, she said.
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Exercise may be simple, but it’s not fast: Robbins fulfills seven different tasks over seven days and starts again when she starts every new week, she said. She does it “every week,” she added.
Here’s how it works.
Make a brain
Robbins recommends that you start every new week throwing all your thoughts on a piece of paper.
“I’ve done that for years,” she said. “Remove a piece of paper, and you just start writing everything in your head, and that will be random things … You will start writing things like:” I have to pick up chemical cleaning. I have to make a lasagna. I have to call my mother. “
The magazine for at least 15 minutes a day can increase your problem solving skills and help you recover faster than traumatic experiences, Studies show. Robbins’ version helps her feel more mentally lighter and shows her how much thought she prevents her from being a clean head throughout the week, she said.
Mark your list
After doing your brain, cross or delete all items you don’t really intend to do that week. Doing this, you analyze your mental “garbage tray”, maintaining items that will help you have a happier, more productive week and release thoughts that only take up space, Robbins said.
“[If] You’re not doing that this week, you go, “she said.” Zero fault – you just claim the space. “
Set a priority
Take a look at your revised list and ask yourself, “What is the only thing on this list that if by this weekend I am progressing towards it, I will feel really good in myself?”
Take a pen, pen or marker and circle it – it’s more bold, it’s better, Robbins said.
You do not have to commit to do this, especially if this is a big task, she added: If you leave for a few minutes that you can be enough to feel a little relief and pride by the end of the week.
Plan one meal and schedule one training
Plan at least one of your meals in a week, whether it’s dinner from home or lunch from your office, Robbins recommended. Then block time in your calendar for at least one training of any intensity, from an energetic Spin class up to a 10 -minute walk around your neighborhood.
The decision you want to eat in flight can lead to foolish trips to the store or spend huge quantities on exit or delivery, Robbins noted. Even one meal of a week a week can help you break that cycle – as you can schedule one weekly training, especially if you are not particularly active.
The idea is to lay the basis for new habits without executing unnecessary pressure on yourself. Translating straight from planning to a fully scheduled calendar for a meal or exercise “will never be realistic,” Robbins said.
Plan a little research and r
After performing the most important tasks or tasks of your week, make time to rest and relax. “Just find a moment of silence for you. That’s all I am looking for. My only request is not to watch your phone [or TV]”Robbins said.
Phones and television can be contagious, and you have to pause your break without entering a few hours, Robbins said. She recommended sitting in the park, removed an extremely shower or walking a dog as a potential activity.
Brain giving, especially over the weekend, can help you enjoy your activities in the middle of the week, a researcher of luck Cassie Holmes wrote For Harvard Business Review in 2019.
Holmes Council: Whenever you can, do all your housework one weekend, and reserve the other completely for the types of activities that make you feel the most striking and unrelated to your usual routine, said Podcast “Betshing Betshing with Leah Smart” last year.
Connect with someone
If you have bottled thoughts and feelings, you can empty them when you talk to the people you love and believe. Make a time to connect with at least one of these people each week, Robbins said.
Set chat coffee with a close colleague or go out for dinner with a friend from college. Even sending a quick text can count someone. These conversations can give you the opportunity to speak freely or ventilate without judgment, and they can go a long way to maintain species Long -term positive relationships you need to live a longer, happier life.
“Laying friends and keeping friends as an adult is really challenging because everyone is super busy and everyone is drying out and everyone is moving in a million directions,” Robbins said. “But that is important.”
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