My Top 3 tips to supercharge your happiness and productivity for the week ahead - “Look after yourself…no one is going to do it for you.”

There has been so much said on the topic, ‘well-being’ it’s almost passé… in terms of the need for companies to ensure their employees feel looked after – something I 100% agree with - but there must be a level of self-investment. Like any relationship; it’s a two-way street, right?

It’s not right to expect your employer to support and invest in your happiness and well-being if you’re not going to do the same for yourself outside of work. You must give your employer a chance to help you through struggles by giving them a level playing field.

While an improved work environment, free fruit or access to mental health services (examples, of which there are many more, and much better) are great, whether you’re going to overcome adversity comes down to you. Your attitude, strength and resilience are what count. We all have emotions – it’s ultimately just about how you deal with them.

The working week is long and arduous for most – so use your weekends wisely.

My top tips for getting GENUINE rest over the weekends are:

1. Learn to genuinely appreciate and enjoy your ‘me time’ and quit comparing yourself to others.

Many people struggle to be alone as if their own company is loneliness – it's that very human, 'fear of missing out' that many suffer with. However, it's the times when in your own company, that are so important. Don't just fill your time up for the sake of it, or without good reason. There are very few times in life where you can truly be alone and relaxed, without pressures pulling you in one direction or another, so take that time to be 'you'.

Not the version of you that you are at work…not the version of you which you've created for social situations… the real you. If you don't like your own company, you may have some work to do in terms of finding yourself.

Maybe it's watching a programme no one else you know would enjoy; taking a nap; having a long bath – whatever it is that you enjoy, do it.

Many people worry about what's going on in other people's lives, and that is a terrible waste of your time – that Instagram page you always look at and feel jealous from seeing people' living their best lives'? (as if…) Avoid it. Unfollow it. It's not healthy, and you can't possibly love being in your own company when comparing your perfectly reasonable and normal, healthy life, to how people want you to perceive theirs.

2. Be healthier!

Most of us are in a relatively toxic cycle; of working so hard during the week that we feel the need to destroy ourselves over the weekend. We all have our vices in life sure, and that is normal for most, but everything must be in moderation, or you’ll be setting yourself up to fail. The past doesn’t matter anymore. The present is what matters as that is what sets you up for the future. Don’t dwell on a negative week that has just gone by and drink yourself into a pit of oblivion, as you’ll stop yourself moving forward.

Make sure you get good quality sleep – don’t just fall into your regular weekday routine, do something different to make sure you get a good night’s sleep. And I mean ‘good quality sleep’. Get a device, or app which monitors your light, deep and REM sleep patterns. You will physically be able to see the quality of your sleep and asses with real metrics whether what you’re doing in the evenings is a help or hindrance to your much-needed rest ahead.

Try meditation, or something like it, before bed. It doesn’t have to take that long, and there are many apps out there which offer ‘pre-bedtime routines’ such as breathing or meditation exercises. Unless you’ve tried it, it’s impossible to say if it works for you. I’ve not met one person who has tried it (correctly!) and has not benefited.

Perhaps obvious but deserves saying - exercise, eat healthy food, drink water and avoid fizzy drinks and processed, sugary foods and of course, cut back on smoking and drinking if that applies.

3. Love and laugh!

Don't give your valuable personal time away freely – your time is worth more than that. Be smart; reserve it for loved ones and people that genuinely make you happy and make sure that you laugh as much as possible. It releases your trapped positivity so, if you spend a good chunk of your free time smiling and laughing, you are doing something right and on track to real 'content'.

Avoid the negative people in your life. Even if you think someone is your friend, often, people are holding you back by filling up your time with their problems. While we must, of course, be there for people that we love (as this may well be reciprocated) don't 'be there' for someone who wouldn't do the same for you - it's very draining.

Cut the deadwood and associate yourself with only the most positive people in your life. You don't get a lot of time for others, so when you do make sure they're worth it.