Unplug and Recharge: Mastering the Art of Weekend Downtime

In today's fast-paced world, many of my clients struggle with what I call "FOSO" – the Fear of Switching Off. This phenomenon is becoming increasingly common as the lines between work and personal life blur. However, switching off during the weekend is crucial for maintaining overall wellbeing and preventing burnout. Here are some evidence-based strategies to help you disconnect and recharge.

Set Boundaries

Establishing clear boundaries between work and personal time is essential. I encourage my clients to set specific times to check work emails and stick to them, turn off work notification and use an out-of-office message. Let your colleagues know that you're not available and develop a practice where colleagues respect time-off.

Engage in Joyful Activities

Participating in activities that bring you joy, where you lose track of time, find your flow and switch off from work-related thoughts, will be key to finding balance at the weekend. Whether it's spending time in nature, practicing mindful walking, or catching up with friends, these activities will reduce stress, improve your mood and boost overall wellbeing.

Listen to Music

Music has been shown to have a profound impact on emotional wellbeing. Listening to soothing tunes can increase pleasurable feelings, improve concentration, help you find your flow, and of course, relax. This is my preferred background music lofi hip hop radio ?? beats to relax to via YouTube. What's yours?

Prioritise Sleep

Quality sleep is vital for mental and physical health. I'll always encourage clients to aim for 7-9 hours of sleep each night. It's a lofty ambition for many but when the quality of our sleep is often so poor it's best to aim high! Good sleep hygiene practices, such as maintaining a regular sleep schedule and creating a restful environment, will also enhance your sleep quality.

Practice Mindfulness

Mindfulness, including exercises such as deep breathing and meditation can help clients stay present and reduce stress. These practices have been shown to improve focus and emotional regulation. I'll always encourage clients to find moments of calm during the day - even waiting for the kettle to boil can be transformed into a mindful break.

Limit Screen Time

Taking regular and long breaks from screens to reduce eye strain and mental fatigue will really help you to switch off at the weekend. Use these breaks to engage in relaxing activities and you'll feel recharged and balanced. Give it a go and observe the difference to your stress levels - it's life-changing!

By implementing just a few of these strategies you can learn to switch off during the weekend, leading to improved overall wellbeing, leaving you more relaxed and calm for enjoying time with family & friends. Remember, the key is to find what works best for you and make these practices a regular part of your routine.

If you want to work on putting people first in your organisation then get in touch. I'm an executive wellbeing coach, speaker and facilitator with a unique blend of expertise and experience. With a background spanning over 15 years in high performance sport and 10 years in corporate wellbeing, I'm dedicated to helping individuals optimise their wellbeing and performance in the modern workplace.

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