Self-care day. A routine for those who are tired

We suggest that you devote a whole day to taking care of yourself on weekends – to do only what is pleasant and useful. Here’s a rough routine.

9:00 – wake up

On advice from the book “Mind under Control” tell yourself “I have a wonderful day”… You can whisper it, mumble it, speak it clearly or shout it – it doesn’t matter. There is a lot of power in this simple phrase. The moment you wake up, you gain access to your subconscious and the information that first enters your brain affects you throughout the day.

Spend time in silence… We live in too “fast” time, always in a hurry and fuss, oversaturated with information, noise, visual stimuli. Try not only to sit in silence, but also to stop the internal dialogue. Just shut off the noise and feel peaceful.

Write down your thoughts and experiences. By removing them from your head, you gain access to invaluable information. Diary techniques allow you to document ideas, insights, accomplishments, successes, and lessons learned. It also relieves anxiety and fear.

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Our favorite: read… Take a novel that has long been postponed. Or learn something new about a topic you care about (relationships, financial well-being, health) from self-help books.

Do your exercises: even a few minutes of physical activity increases energy levels, improves health and self-confidence, and enhances emotional well-being.

But if you want to lie in bed longer, allow yourself to be lazy.

10:00 – take a shower and make a mask

Now take care of your body. Take a shower mindfully: try to notice the sensations that water causes you, feel the state of “wet” and the movements that you make, lathering and rinsing off the soap, as if you have never done this before in your life. Notice when your thoughts switch to something else and get your focus back.

Make a face mask… You can take the one that is at hand, or use the advice from the book “From a Clean Face”. You will need: ½ cup (54 g) coffee grounds, ¼ cup (60 g) yogurt, 2 teaspoons ground turmeric. Stir everything, apply the mask for 10-15 minutes, then rub over the face and rinse. A coffee mask will help exfoliate dead cells and restore youth and radiance to the skin. Plus, it’s great for fighting redness and inflammation.

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11:00 – leisurely breakfast

Prepare something delicious for yourself (several recipes have been collected here and here). Try to pay all your attention to food. Try to feel the temperature, size, taste, aroma of what you eat / drink in two or three bites. If disturbing thoughts appear in your head, notice them and let go. Get yourself back in the present moment and enjoy. You have nowhere to rush.

12:00 – walk with loved ones, dog or yourself

And now go outside. To the park, the city center or just wandering around the neighborhood is useful. Scientists from the University of Essex have found that just 5 minutes outside can help bring mood back, reduce the risk of mental illness and increase happiness. By the way, it is especially useful not just to admire nature, but to do something active at the same time (at the same time, you will burn extra calories).

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13:00 – hobbies and interests

Dedicate time to a hobby. Activities such as playing the guitar, handicrafts, and gardening can help you take your mind off your daily routine for the benefit of your body and mind. More importantly, hobbies can help you relax.

“A hobby should not be fraught with difficulties and problems – it is just a pleasant and interesting business,” explains Dr. Gabriela Cora. Therefore, sports and other activities where you strive to compete, even with yourself, are not suitable for this purpose. So that you can relax while doing a hobby, the process itself should be enjoyable, regardless of the result. Find an activity that completely absorbs your attention and you stop noticing everything else. Plunging into a hobby, you won’t even notice how stress and anxiety gradually go away.

Remember what you wanted to do for a long time, but did not find the time? Perhaps you’ve dreamed of trying to paint, buying new shoes, writing a story, signing up for a dance, replanting flowers, or rearranging a room. Do pleasant things.

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14:00 – lunch

Make a healthy lunch. For example, there is a selection of delicious soups here.

15:00 – rest

After dinner I just want to sleep. Don’t hold yourself back! The benefits of a short nap – “energosle” – have been talked about for decades. It balances hormone levels, reduces information overload and improves performance. But it is important to remember: energosleep should last no more than 20 minutes. The rest of the time you can hang out on social networks or listen to your favorite music.

16:00 – meditation

Meditate… You may have always passed such practices, but they work: they help to cope with anxiety, teach concentration, bring calmness. Try to master the meditation “Inhale. Exhalation. Pause ”from the book“ Integral Coaching ”.

1. Sit comfortably – so that you are comfortable and you can remain motionless for a while. The palms can be directed both up and down, but it is important not to cross your arms.

2. Close your eyes and tune in to your breathing. Begin to notice how you breathe. You can choose any focus of attention where it is easiest for you to follow your breathing – for example, the space near the nostrils. You can feel cool air entering and warm air leaving. Maybe you notice the space in your chest, feel the lungs expand and then contract. Or you breathe in your belly, so you notice how it puffs up and deflates. Choose any part of the body where you can monitor your breathing.

3. Now you just watch him, how the air enters and leaves your body, without forcing yourself, without pressure on yourself. All your attention is focused on breathing. If your mind is distracted, keep it occupied by repeating the words “inhale” and “exhale” as if it were controlling the breath.

4. If suddenly you are distracted by some thought, extraneous sounds or physical sensations, return your attention to observing how you breathe, for inhaling and exhaling. Notice every inhalation and exhalation.

5. Now, very carefully, take a short pause between exhalation and inhalation. Breathe in three counts: inhale one, exhale two, pause three.

This is the point of emptiness, or the point of death: one cycle of breathing is completed, and a new one has not yet begun. Notice what happens with you, with your mind, with your anxiety. What happens when you observe this point of emptiness, where there is nothing, no inhalation, no exhalation?

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6. Monitor your condition. Notice what changes occur as you inhale. How is your next breath going? If this is the first time someone is doing this exercise, be aware of how you are feeling? What’s going on with your mind? If your attention is distracted, bring it back. Now you just sit and breathe. Take a deep breath and as you exhale, open your eyes. Move your arms, legs, feel your body.

16:30 – physical activity

Sports activities are a huge contribution to health. Exercise stabilizes weight, burns fat, strengthens the heart, lungs and blood vessels, and helps oxygenate the blood. Regular exercise has a positive effect on intelligence and memory, improves mood, and helps to cope with stress.

Here you will find a 20-minute yoga practice, and here you will find short stretching exercises. You can also turn on incendiary music and dance heartily. This helps to find a beautiful body, to feel the joy of life, and to reduce the risk of diseases.

17:00 – time for communication

Spend time talking to people of interest. This is really important. Social networks, e-mail and instant messengers have taught us short correspondence. Real deep communication fades into the background. Meet with friends and family, call them by phone or video.

18:00 – preparing dinner with loved ones

Now let’s get to dinner. Do you often cook with your family? Sara Livia Zekeli Brightwood, director of Mexican wellness center Rancho La Puerta, notes that cooking with loved ones is good for your health. Cooking together is a tradition that has declined over the past few generations. It is worth reviving. “It’s not for nothing that people are drawn to the kitchen – it’s the hearth, the heart of the house,” says Brightwood. When you cook together, you are not only sharing food with loved ones, but also having fun, working and playing with them. It awakens a sense of togetherness and brings joy to the table.

You can look for delicious dinner ideas here.

19:00 – take a bath

Allow yourself to enjoy water treatments. A study by French scientists has shown that they relax and relieve stress even better than prescription tranquilizers. To rest, fill your bathtub and soak in the hot water.

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It is useful to take a milk bath – in ancient times it was prepared for many royals. It was believed that she gives beauty and healing. If you want to feel like Cleopatra or Elizabeth I, here’s the recipe: fill the bathtub with warm water at a comfortable temperature, measure out 2 cups (480 ml) of your favorite milk, add 2 tablespoons of honey and 3 pinches of ground ginger, mix the ingredients and pour the mixture into the water. Soak for 20-30 minutes, or until your fingertips are wrinkled like prunes.

20:00 – watching a great movie

Many of us love movies, but don’t know how among the passing comedies and thrillers find really worthwhile films… If you’re on the hunt for great movies, check out our Essentials in Cinema History, the Kinopoisk ranking, or AFI’s 100 Most Inspiring American Films of 100 Years.

22:00 – read and go to bed

You can read a little more and then go to bed.… You need sound, deep, healthy sleep. This article will help you overcome insomnia.

Try to listen to yourself throughout the day. Ask a simple question: “What do I want now?” And if you get an answer that is not in our schedule, feel free to change the plan.

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