In the age of information overload and social media fatigue, exhaustion can set in even before a workweek is over. Things can turn worse for people already battling anxiety issues and poor mental health. The importance of a weekly routine that recharges and rejuvenates cannot be stressed enough. But many fall in the trap of tiring out their brains even more during the weekend by binge-watching series and getting lost in the allure of social media.
Mel Robbins, a bestselling author and host of the award-winning The Mel Robbins Podcast, recently shared how she beats the digital fatigue at the end of a hectic workweek by following a simple weekend routine that makes her happy as well as energetic.
Robbins, who became a mindset coach and motivation speaker after struggling with anxiety and poor mental health for years, now directs people to steer towards joy and happiness.
The bestselling author on her self-titled podcast talks about seven different tasks that she does in the course of seven days, and starts over again when each new week begins, she said.
Journaling
Robbins swears by journaling for 15 minutes a day and for her this ‘dumping of thoughts’ on a piece of paper, works like magic. “Take out a piece of paper, and you just start writing down everything that is in your head, and it’s going to be random stuff … You’re going to start writing things like, ’I’ve got to pick up the dry cleaning. I’ve got to make lasagna. I’ve got to call my mother.”
The practice of journaling indeed has a bevy of benefits. Not only it helps in problem-solving but also helps you recover from traumatic experiences faster, as per studies. Releasing pent-up thoughts can enhance mental clarity and help one reflect better.
Make the ‘don’t do list’
While to-do lists are quite popular for boosting productivity, crossing off some items from your list could possibly do more good. By erasing all the things you don’t intend to do this week, you are heading towards a happier and more productive week, and creating more space for new thoughts.
Robbins said: ″[If] you’re not doing it this week, cross it off,” she said. “Zero guilt — you are just claiming space.”
Set a priority
Robbins suggests looking for “that one thing on this list that, if I make progress towards it by this weekend, I’ll feel really good about myself?”
Take your pencil, pen or marker and circle it — the bolder, the better, Robbins said.
You don’t necessarily have to commit to getting it done, especially if it’s a big task, she added. Putting aside a few minutes to work on it can be enough to feel some relief and pride by the week’s end, according to her.
Meal and workout planning
You may not think instantly of a healthy meal or some exercise time while planning for the week, but this can help in preventing burnout and breaking the cycle of daily routine.
The expert recommends planning at least one of the meals for the week – be it home-cooked dinner or a lunch from your office commissary. Blocking off your calendar for at least one workout of any intensity, from a vigorous spin class to a 10-minute walk around your neighborhood can help too.
Robbins pointed out that making spontaneous meal choices can lead to mindless grocery shopping or overspending on takeout and delivery. However, planning just one meal per week can help break that cycle—just as scheduling a single weekly workout can, especially for those who aren’t very active.
The idea is to lay the foundation for new habits without putting an undue amount of pressure on yourself. Going straight from no planning to a fully-scheduled meal or exercise calendar is “never going to be realistic,” said Robbins.
Give your brain a break
Giving your brain a break from digital stress and not looking at your phone or TV for some time, can help you relax.
“Just find one moment of quiet for you. That’s all I’m asking. My only requirement is that you’re not looking at your phone [or TV],” Robbins said.
Phones and television can be addictive, and you need to give your mind a break without entering into an hours-long trance, said Robbins. She advises one to be in the company of nature by sitting at the park, or taking an extra-long shower, or walking a dog as some of the potential activities.
Talk to a friend
During the week, we all have some unprocessed thoughts and feelings that we need to talk about to people we love and trust. Taking out that time consciously can help you feel better and refreshed instantly.
Go for a coffee or dinner with a friend or just make a phone call. These judgment-free chats can go a long way toward sustaining the kinds of long-term positive relationships you need to live a longer, happier life.
“Making friends and keeping friends as an adult is really challenging because everybody’s super busy and everybody’s drained and everybody’s moving in a million directions,” Robbins said. “But this matters.”
