The way you set up your week will have either a positive or negative impact on you. It may sound daunting to have to do a ton of preparation at the start of your week, but what I’ve found is that the more prepared I am, the better and smoother my week goes.

1. Get all groceries/plan all meals of the week.

To make my life easier, I stick to the same breakfasts, snacks, and lunch ideas for the most part on a weekly basis. It limits the mental effort and time required to look up brand new recipes each week. I play around more with my dinners and will cook on average two big meals a week to last me a few days. I look up two recipes on Sunday and will add those ingredients to my list of breakfast/lunch/snack ingredients. My grocery list rarely changes.

2. Plan 10 minutes of stillness

I have made this part of my routine every day. If you feel like you don’t even have 10 minutes, then you really need those 10 minutes. I have used the headspace app; you can just set a timer for 10 minutes and sit in a quiet space before you start your day, go for a 10 minute walk outside- however you can get in 10 minutes just for YOU, do it. You can just be aware of your breath, pray, meditate, write in a gratitude journal- whatever you feel is best. This has been the MOST important thing I’ve added to my routine that has reduced my anxiety.

3. Schedule in your exercises

It has to be a priority. If you don’t, it won’t happen. That’s why people fall off so easily- it’s because it isn’t a priority. Schedule it in, tell a friend to check in with you, go to a class, join an accountability group- do something that you can implement into your routine. Whether it’s walking around the neighborhood, following a home program, going to the gym- you have to find something REALISTIC that you will stick to. If you’re not a gym person but you got a gym membership because it’s what everyone is doing, but you prefer to squeeze in 25-30 minute workouts at home or vice versa, find it, stick to it, and schedule it.

4. Clean up your space

Who is guilty of leaving their laundry in the bin all week, or having that chair that gets all the laundry instead of putting it away? I find that if I take the 10 minutes to put my laundry away, I am oddly more at peace with my space. Your space plays a role into your daily performance (occupational therapy facts); organize your space, be proud of it, sell some of your junk or give it away. Make your space welcoming!

5. Stick to your priorities

Don’t neglect date night with your spouse, girls night, yoga class, or anything that makes you happy. I’ve learned that just because you’re busy doesn’t mean you are productive. Do your work, but schedule in FUN time- this could be that Friday night date (phones off!), annual girls trip (I gotta thank Laura, Andrea, Val for that one), read a book, take a bath, etc. We have to take care of ourselves and nourish our relationships.

xx, Erika

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