A simple routine to feel happy, tense

If you feel tired, pressed on time or merge before the start of the new week, this is not a simple incident.

“This is because the world is designed to steal your time and energy from social media to crazy headlines that make you feel helpless, (to) infinite The podcast of the same name Last week.

Fatigue in social media in recent years has grown up, Studies showAs a thoughtless scroll leads to mental exhaustion. The market of stagnant work in the country It can make work – either unemployment – especially tense, and the waves of geopolitical news only add the possibilities of emotional tension.

Robins, a former lawyer whose experience with anxiety and poor mental health made her become a coach of thinking and motivational speakers, uses a “simple” exercise to get her joy, focus and energy every week, she said.

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The exercise may be simple, but it is not fast: Robins perform seven different tasks for seven days, and it starts again when every new week begins, she said. She does it “every week” she added.

Here’s how it works.

Make a brain dismissal

Robbins recommends starting every new week, dropping all your thoughts on a piece of paper.

“I have been doing it for years,” she said. “Take out the paper and you just start recording everything you have in your head and it will be random things … You will start writing things like” I have to pick up a chemical cleaning. I have to make a lazy. I have to call my mother. “

The log of at least 15 minutes a day can enhance your problem solving skills and help you recover faster after traumatic experiences, Studies show. The Robbins version helps her feel mentally easier, and shows her how many thoughts interfere with being understood within a week, she said.

Specify your list

Following your brain, cross or erase all the items you are not really going to do this week. By doing this, you disassemble your mental “unwanted box”, keeping the items that will help you get a happier, more productive week and let go of thoughts that just take up the place, Robins said.

“(If) you don’t do it this week, cross it,” she said. “Zero wine – you just demand a place.”

Set priority

Take a look at your revised list and ask yourself, “What’s the only one on this list that when I make progress to it this weekend, I feel very good?”

Take a pencil, pen or marker and send it – the bolder the better, Robins said.

You do not necessarily accept the obligation to do this, especially if it is a great task, it added: put aside a few minutes to work on it, it can be enough to feel relief and honor by the end of the week.

Plan one food and plan one workout

Robbins recommended one of his dishes for a week, whether it is dinner with a cooked home or lunch from an office commissioner. Then block time in your calendar at least for one workout of any intensity: from the vigorous class back to a 10-minute walk around the neighborhood.

The decision that you want to eat on the go can lead to thoughtless trips to the grocery store or spend large sums of departure or delivery, Robins noted. Planning even one meal a week can help you break this cycle – as it can plan one weekly workout, especially if you are not particularly active.

The idea is to lay the foundation for new habits without exerting excessive pressure on itself. The transition is just from planning to fully planned food or calendar of exercises “will never be realistic,” Robins said.

Plan some time R&R

Once you have completed the most important task or task of your week, take time to rest and rest. ‘Just find one moment for you.

Phones and television can admire, and you need to give your mind to rest without going into the long trance, Robins said. She recommended sitting in the park, take a very long shower or walk the dog as potential activities.

By giving your brain to rest, especially on weekends, can help you enjoy wrote For Harvard Business Review in 2019.

Holmes tips: Whenever you can, do all your homework in one day of the weekend, and the other for those types that make you feel the most calm and disabled from your usual routine, she told “Daily Smart” last year.

Contact someone

If you have spilled thoughts and feelings, you can clean them by talking to the people you love and trust. Take time to contact at least one of these people each week, Robins said.

Adjust the coffee with a close colleague or go out for dinner with a college buddy. Even sending a quick text to someone can count. These conversations can give you the opportunity to talk or freely dare and they can go a long way to maintain species Long -term positive relationships you need to live a longer, happier life.

“Friendship and hold friends in adults is really difficult because everyone is very busy and all drained and all are moving in a million directions,” Robins said. “But it matters.”

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