How to Keep Weekends Relaxed and Stress Free

I used to really struggle with Sunday scaries. To the point where I would genuinely dread Sundays, that feeling of anxiety about the upcoming work week was overwhelming. I don’t have Sunday scaries anymore. Here are a few things I’ve learned and applied to my life that have helped me eliminate the scaries, I hope this helps anyone out there who can relate. 1. Spend time doing what you love, with who you love. We work hard Monday-Friday, we deserve some time to just relax and be present with the people we love. What’s it all for otherwise? 2. Reframe your definition of “productive.” I used to have guilt when I wasn’t “being productive,” but if you’re tired who is to say taking a nap isn’t productive? If you’re brain dead who is to say watching a dumb movie isn’t productive? If you’ve been locked in on work for a week who is to say a night out isn’t productive? So if it’s a Sunday at 3:00 and I’m hanging out with my people, doing absolutely nothing that would meet the standard definition of “productive” so be it. 3. Actually look at the work week ahead and ask yourself how much do you really need to do. As an example I could look at my calendar for Monday and see 6 hours of zoom meetings and feel overwhelmed, but then when you dig a layer deeper and realize one of the meetings is a team meeting, ones an all hands, one is a forecast call, you realize that you actually have a super manageable workload, no need to sweat it. You’ll get it done. 4. If you NEED to, do a few hours of work. If you genuinely feel overwhelmed by the week to come, then knock out some admin work, clean your inbox, write your list of objectives for the week ahead. Whatever it takes to feel ready. 5. Have a deep conversation with someone you love talking to. This can be your partner, a friend, a family member, a coworker. I always try to have a really good conversation on Sundays, ones that leave me feeling energized and connected. 6. Exercise. Sunday is my long run days, I’ll do anywhere from 10-20 miles on Sundays, and then play volleyball after. It anchors me, it’s my non-negotiable. 7. Get a dog, nuff said. Happy Sunday everyone! It’s gonna be a great week, enjoy today :)

I've skipped out on more weekends of fun than I really want to admit... There was always more work to do... Something else to work on... Glued to your screens all weekend? Skipping those special moments for more work? That's a recipe for regret... Did you know continuous work without breaks can hamper creativity and reduce overall productivity? I've been guilty of overlooking the weekends, thinking more hours would lead to more success. Error: Neglecting quality time with loved ones. What if I told you there's a healthier way? Prioritize those precious weekend moments! Still on the fence? These insights, benefits, and small steps to a balanced life might help: ====== **Benefits of Disconnecting on Weekends:** ✅ Rejuvenated Mind & Body ✅ Strengthened Family Bonds ✅ Boosted Creativity ✅ Elevated Mood & Happiness ✅ Enhanced Focus for the Upcoming Week ✅ Reduced Risk of Burnout ✅ Improved Sleep Quality ✅ Increased Life Satisfaction Sounds rejuvenating, doesn’t it? But, are you aware of the flip side? ====== **Consequences of Continuous Work:** 🛑 Elevated Stress Levels 🛑 Strained Relationships 🛑 Declining Mental Well-being 🛑 Physical Health Challenges 🛑 Reduced Work Efficiency ====== **Redefining Weekends - Did You Know?** 🌳 Nature Walks: Spending time in nature can reset your mind and reduce anxiety. 👪 Quality Time: Engaging in activities with loved ones can release oxytocin, the bonding hormone. 📚 Read A Book: Reading can transport you to a different world, providing an escape. 🎨 Hobby Hour: Pursuing a hobby can be therapeutic and elevate your mood. ====== **Tips to Truly Disconnect:** 📵 Digital Detox: Limit phone and email checks. 🌿 Embrace Nature: Plan short getaways or local nature walks. 👨👩👧 Family First: Engage in family activities – board games, picnics, or movie nights. 🙌 Self-Care: Don't forget to pamper yourself – maybe a spa day? 🎶 Tune In: Listen to uplifting music or podcasts. 🤸♀️ Physical Activity: Engage in some form of exercise – yoga, cycling, or just dancing! 🛌 Rest: Never underestimate the power of a good nap! ====== 👪 + 🌳 = ❤️🧠 Life's moments are fleeting. Let's ensure we don't miss out on the special times with our loved ones, all for a few extra hours of work. Remember, balance is the key to a fulfilling life.

#TGIF It's been a long week! And for me, it doesn't end here with a call weekend coming up. But many of you may have the long Labor day weekend free and plans for it. For myself, I tend to sometimes overschedule myself even on days off with all the things that didn't get done during the week. I've had to learn to recognize those tendencies and consciously create some space for myself to relax and rejuvenate. I've learnt that planning my #self-care is the only way I can strengthen my #resilience shield. So, how about dedicating this weekend to strengthening that shield? Here are 3️⃣ ways I have found that help me take care of myself better and emerge from the weekend ready to tackle the week ahead with energy and enthusiasm. 1.📵 𝐃𝐢𝐠𝐢𝐭𝐚𝐥 𝐃𝐞𝐭𝐨𝐱 Why it's Important: Constant exposure to screens, especially the never-ending work emails and social media notifications, can add subtle layers of stress. ➡️ Set specific hours to go device-free. Enjoy the silence, read a book, or take a nature walk. You'll be amazed at the mental clarity it can bring. 2. 🌸 𝐌𝐢𝐜𝐫𝐨-𝐌𝐢𝐧𝐝𝐟𝐮𝐥𝐧𝐞𝐬𝐬 𝐌𝐨𝐦𝐞𝐧𝐭𝐬 Why it's Important: Mindfulness doesn't have to be a 30-minute meditation session. Short bursts can be just as effective for grounding you in the present. ➡️ Choose three activities you'll do this weekend, like drinking coffee, showering, or even just walking to your car. While you do them, focus all your attention on the task at hand, savoring every detail. 3.📝 𝐆𝐫𝐚𝐭𝐢𝐭𝐮𝐝𝐞 𝐉𝐨𝐮𝐫𝐧𝐚𝐥𝐢𝐧𝐠 Why it's Important: Gratitude shifts your mindset and can help you see challenges as opportunities. ➡️ At the end of each day, jot down three things you're grateful for. By focusing on the positives, you'll build emotional resilience and find it easier to navigate the inevitable rough patches. These activities might sound simple, but they are powerful ways to increase your resilience. Incorporate them into your weekend, and you're already on a path to a more balanced and fulfilling life. What are your favorite ways to detox over the weekend? Please share in the comments. #resilience #selfcare #womeninmedicine #womenphysicians

It's Sunday evening. Have the Sunday Scaries set in? The dread of Monday doesn't have to steal your Sunday joy! 🌤️ I've struggled with this in the past, and here are some ways I've found that let me enjoy my full weekend: ✅ Prioritize time management: If you manage your week effectively, you'll have less spillover into your weekends and reduce Sunday stress. If you're not great at this, I recommend the book "Make Time" by Jake Knapp and John Zertasky (linked in comments). ✅ Preserve your weekend: Your off days are sacred. Dedicate time to family, hobbies, and rest. Resisting work communications can create a healthy boundary. ✅ Make time to decompress: Find your zen through exercise, reading, or nature. Even just going outside for a quick walk can help you reset. Stress-relief is non-negotiable for combating the scaries. ✅ Meditate and reflect: Carve out time for mindfulness—even if it's just 5 minutes each day. Meditation can reduce anxiety and help mentally prepare you for the week ahead. I'm a big fan of falling asleep to a sleep meditation on Sunday nights. ✅ Friday forecasting: End your week by previewing the next. Knowing what's in store and scheduling time for crucial tasks can ease the transition from weekend to workweek. These things work for me, but we are all different. You can try some things out and find out what helps you. (Although it's worth mentioning that none of this will fix a terrible job or manager. That's a topic for another post!) TL;DR: Don't surrender your Sundays to worry. Find the strategies to prioritize yourself, incorporate mindfulness, and manage your workload that work for you.

Saturday, Jan. 6th 2024 Just a nugget, from my butt to yours: ✨Leave work at work!✨ It's a weekend for gosh sakes! Why is it hard to leave work at work? 🤔 When you leave work, your brain is still focused on what's been left undone! That makes it hard to "switch tasks", to take your mind to those things you SHOULD be focusing on like family, fun, rest and relaxation! Many of us struggle with a work-life balance, grappling with it at the end of the work day and especially on weekends. If we are honest with ourselves, shutting off our work brains and shifting into relaxation mode is easier said than done! We are under pressure to perform, we have to juggle our daily responsibilities, not to mention being present for your friends and family and enjoying yourself when you’re outside of the office. Even if you love what you do, your job can still be a source of stress. At the end of the day, it can be hard to leave stress at the door, and for many people, it can negatively affect their downtime. We end up taking it home! You are more than your job! Many people tie their identities to their careers, but there is so much more to life! You can not lose sight of your relationships with others, your hobbies and passions, for example. It is so important not to lose sight of that! There are so many things you can do to leave the stress of work at work. Here is what I have made a habit of doing to leave work at work: I have a whiteboard on the wall in my office (whiteboards are remarkable😆) and I take the last 15-20 minutes of each day, especially Fridays, and write down all the tasks I need to pick up on the next day or after the weekend. And they stay there! Out of sight and out of mind due to just taking the time to write them down. I shut down my computers, turn off my work email notifications, make myself "unavailable" on the work Teams apps, and on Fridays, I send out an email notification that I will not answer calls or emails during MY time. But Randy! What about your cell phone? Yes, my colleagues have my cell number, but most people don't know you can go to settings and put your own "Quick Decline Messages"! My message: I am unavailable, if this is an ACTUAL emergency, please text me with 911 and identify that emergency. Many other things you can do, you have to decide what works for you! Disconnect folks! You will love yourself for it! Leave work at work for your own sanity! Now, on this Saturday, go out and seek adventure! Get out in nature! Do something you like and if need, do it with someone you like! And, be kind, 'cause it's always #cool2Bkind #nuggets #saturdayvibes #mentalhealth

If you want to succeed as a business leader, you may need to consider a shift in your mindset when it comes to time off. As we head into the weekend, most people will be shifting from their “work” mindset into their “weekend” mindset, which tends to be just a different type of busy. This “weekend” mindset may include tackling household chores, running errands, or catching up on personal projects. I know we all understand the feeling that our weekends fly by us, and it feels like nothing has been done and then we’re back to the work grind. It's way too easy to get caught up in the hustle and bustle, leaving little time for actual relaxation. This lack of a break can make it challenging to truly recharge and feel ready for the upcoming week. So I have decided to create a mini-series that focuses on different ways to truly relax. → Prioritize Self-Care Dedicate specific times during the weekend for activities that nourish your body and mind. This could include exercising, taking a long bath, practicing mindfulness or meditation, or simply reading a book you enjoy. Self-care helps you recharge and prepares you for the week ahead. → Set Boundaries Create clear boundaries between your work time and personal time. Try to avoid checking work emails or thinking about work tasks during your days off. This mental separation is crucial for allowing yourself to unwind. → Plan Your Weekend While it might sound counterintuitive, planning your weekend can actually make it feel longer and more fulfilling. Set aside time for both the tasks you need to accomplish and the activities you enjoy. This ensures that you balance productivity with relaxation. → Pick up a Hobby Use your weekends to dive into hobbies and activities that bring you joy. Whether it's gardening, painting, playing a musical instrument, or hiking. Find something you are passionate about outside of your work and chores! → Learn to Say No Sometimes, the key to a relaxing weekend is not over-committing. Learn to say no to activities or obligations that don't serve your need for rest and relaxation. By incorporating these practices into your weekends, you can create a more balanced life where relaxation and personal fulfillment are as important as professional success. Remember, relaxation is not a luxury; it’s a necessity for maintaining your overall well-being. What are your favorite ways to relax? #clevelcommunity #entrepreneur #business