Simple routine to feel happy, energized

If you feel tired, pressed for time or drained before the start of a new week, it is not for a mere coincidence.

“It is because the world is designed to steal its time and energy from social networks to the crazy headlines that make you feel helpless, (a) endless lists of tasks,” said the best selling author Mel Robbins in her homonymous podcast last week.

Fatigue in social networks has increased in recent years, The studies showas meaningless displacement leads to mental exhaustion. The country’s stagnant labor market It can make work, or unemployment, particularly stressful, and geopolitical news waves only add to the emotional tension potential.

Robbins, a former lawyer whose experiences with anxiety and poor mental health led her to become a motivating mentality coach, uses a “simple” exercise to recover her joy, focus and energy every week, she said.

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The exercise can be simple, but it is not fast: Robbins completes seven different tasks in the course of seven days and starts again when every new week begins, he said. She does “every week,” he added.

This is how it works.

Brain

Robbins recommends starting every new week throwing all his thoughts in a piece of paper.

“I’ve done this for years,” he said. “Take out a piece of paper, and you start writing everything that is in your head, and it will be something random … you will start writing things like, ‘I have to pick up dry cleaning. I have to do lasagna. I have to call my mother.”

The newspaper for at least 15 minutes a day can increase its problem -solving skills and help you recover from traumatic experiences faster, The studies show. Robbins’ version helps her feel mentally lighter, and shows him how many accumulated thoughts prevent it from being clear throughout the week, he said.

Mark your list

After making your brain dump, cross out or erase all the articles that you really do not intend to do that week. In doing so, you are analyzing your “garbage drawer”, keeping the items that will help you have a happier and more productive week and let the thoughts that only occupy space, said Robbins.

“(Yes) you are not doing it this week, take it,” he said. “Zero guilt: You’re just claiming space.”

Establish a priority

Look at your revised list and ask yourself: “What is the only thing on this list that, if I progress towards her for this weekend, will I really feel good about myself?”

Take your pencil, pen or marker and circle: the bolder, the better, Robbins said.

You do not necessarily have to commit to do it, especially if it is a great task, he added: to set aside a few minutes to work on it may be enough to feel some relief and pride at the end of the week.

Plan a meal and schedule training

Plan at least one of your meals for the week, be it a homemade dinner or a lunch from the commissioner of your office, Robbins recommended. Then, block the time on your calendar for at least one training of any intensity, from a vigorous turn class to a 10 -minute walk through your neighborhood.

Deciding what you want to eat on the fly can lead to meaningless trips to the grocery store or spend strong amounts in food to carry or delivery, Robbins said. Planning even a meal per week can help you break that cycle, as well as the programming of a single weekly training, especially if you are not yet particularly active.

The idea is to lay the basis of the new habits without exercising an improper amount of pressure on yourself. Going directly from not planning a fully scheduled meal or an exercise calendar “will never be realistic,” Robbins said.

Plan some R&R time

After you have done the most important task of your week, or tasks, take time to rest and relax. “Just find a moment of tranquility for you. That’s all I am asking. My only requirement is that you are not watching your phone (or television),” Robbins said.

Telephones and television can be addictive, and you must give your mind a break without entering a trance of one hour, Robbins said. She recommended sitting in the park, taking an extra shower or walking a dog as potential activities.

Give your brain a break, particularly during the weekends, can help you enjoy your activities in the middle of the week, the happiness researcher Cassie Holmes wrote For Harvard Business Review in 2019.

Holmes advice: Whenever I can, I do all his domestic tasks on one day of the weekend and reserve the other completely for the types of activities that make him feel more relaxed and disconnected from his normal routine, he told the podcast “Everyday Better With Leah Smart” last year.

Connect with someone

If you have bottled thoughts and feelings, you can empty them when talking to people you love and trust. Take the time to connect with at least one of those people every week, Robbins said.

Establish a coffee chat with a nearby colleague or go to dinner with a university friend. Even sending a fast text message to someone can count. These conversations can give it the opportunity to speak or vent freely without judging, and can greatly contribute to maintaining the types of Long -term positive relationships you need to live a longer and more happy life.

“Making friends and keeping friends like adults is really challenging because everyone is super busy and everyone is drained and everyone moves in a million directions,” Robbins said. “But this matters.”

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