Health & Wellbeing

The Perfect Sunday Routine to Have a Productive Week

A Sunday well spent brings a week of content

 

Write out your goals

Writing down your goals for the next week, whether they’re health goals or work goals, will give you some focus for the week ahead. If you write down everything you want to accomplish the following week you can prioritise more important things and ensure that you get all of your important tasks done in good time.

I’m a huge fan of time blocking so I’ll use my planner, which has the time of day down the side of the page and write in all of my appointments and things that I cannot change (like work from 7am – 4pm or dentist appointments). I’ll then take a look at all of my tasks and goals for the week and what I need to get done as a priority and block this time off specifically for each task.

For example, say my goal for this week was to do 3 runs and 1 yoga session, I’ll take a look at my free time that I haven’t blocked out the time for and plan in my workouts each day. That way I’ve got no excuses that I don’t have time because I’m making the time and not trying to find the time throughout the week playing it by ear day by day.

Planning out your goals like this will motivate you throughout the week to keep on track and you know what they say ‘a plan without a goal is just a wish’ so stop wishing you could get things done and plan plan plan!

If you’re struggling to get all of your tasks completed within your timeframe, click to read more tips and how you can have an exceptionally productive day

Plan meals & meal prep

Writing out a weekly meal plan has been a game changer for me in terms of sticking to my health goals. A little bit like my time blocking each week, I’ll look at what I might have on that week like eating out or when I might be working away from home and I’ll work out how many meals I’ll need to prep for the week.

If you’re not sure where to start with meal planning, I’ve put together a really easy meal planning template that you can download for FREE here.

Once I’ve got all of my meals planned, it’s time for the prep! Another thing which has really helped me stick to eating healthier has been portioning out each meal into containers. When I first started meal prepping I used these super affordable meal prep containers. There are 14 in a pack so I’d plan out all of my lunches and all of my dinners and put little stickers on the front so I knew which day and which meal was in each.

Then I’d go to the fridge and pick out which meal I was having for that day along with any snacks I may have put aside with them too. If you set aside some time each Sunday for prepping your meals you’ll save tons of time during the week to do more fun stuff and there’s less washing up! It’s win-win.

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Self-care

Sunday always used to be a day of rest but these days it’s the day we try to get everything tied up in a neat little bow typically before the working week starts again. If you haven’t already heard of Self Care Sunday I’ve got some easy self-care tips for you. Making time for yourself will make you feel energised and more productive as well as decreasing your stress and anxiety levels. We are all so busy these days trying to fit in a career, relationships, family and keeping on top of our health and well being that we sometimes forget to take some time out for ourselves.

Take some time out of your Sunday to recharge your batteries and help feel motivated and refreshed for the week ahead. Here are some quick and easy things you can do right now to take care of yourself: –

  • run yourself a relaxing bath with some candles
  • read a trashy magazine or book
  • take a walk somewhere pretty
  • spend some time with a pet
  • bake your favourite dessert or cake
  • write a list of some of your favourite things
  • do some crafting or something creative that you enjoy
  • watch your favourite film or Netflix series with a drink or snack that you love
  • put your phone or electronics away for an hour
  • give yourself a manicure or pedicure
  • do a guided meditation podcast or YouTube video
  • listen to some of your favourite tunes and dance around
  • call a friend
Photo by Alisa Anton on Unsplash

Set out your outfits

Whether you’re heading out for school or work, one thing that will save you oodles of time during the week is planning your outfits for each day. This may feel like a chore at first but once you start doing it, you’ll find it difficult to stop!

I like to hang up entire outfits including jewellery and accessories on one hangar for each day and when I’m getting ready for work on a morning I can just grab the hanger for that day and I don’t have to think about whether it matches or whether I’m happy with a piece of clothing I own on a whim because I’ve put thought into each one.

Photo by Shanna Camilleri on Unsplash

Put away laundry

Admittedly, this is my most hated job but gosh do I feel accomplished once it’s done! I always do a wash of my work clothes on a Thursday night (as it’s dress down Friday the next day) and my other loads on Saturday morning. This means that by Sunday night everything will be clean and dry for me to wear the following week.

While this isn’t a necessary step, I have organised my clothes right down to my underwear, within an inch of their lives. I’ve got drawer inserts for all of my socks and tights and I line them up so I can see them all perfectly and can grab exactly what I need without searching through a messy drawer.

This does mean that it adds to my putting away laundry time but I feel so much more organised once it’s done.

Photo by Dan Gold on Unsplash

Clean bedsheets

Who doesn’t love getting into a clean bed ready for the week because I certainly do! I make sure that I strip the bed off and have a spare set to put on for the wash so that I’ve got no excuse to change the sheets every week.

Ah just imagine that feeling of getting into a lovely clean bed on a Sunday evening after you’ve accomplished all of your other Sunday routine tasks. Bliss.

Photo by Toa Heftiba on Unsplash

Clean room / house

Starting the working week off with a clean house will encourage you to keep it tidy throughout the week when you have less free time. It will also be much easier to keep on top of the weekly chores if your house or room is already clean and tidy.

To save yourself from having a monster of a job on Sunday, keep on top of the household chores by spending a least 15 minutes every day, even if it’s just having a quick tidy up every night before you go to bed.

Exercise

I know what you’re thinking, Sunday should be a day of rest why would I want to exercise? Even gentle exercise like a walk will make you feel more energised and awake which will help you get all of your other tasks done.

Take some time out of your Sunday to explore somewhere new and spend some time in the great outdoors.

I hope you’ve found these tips useful and that you can plan your own Sunday routines to best suit your lifestyle.

Let me know any of your favourite Sunday routines that I’ve left off of the list in the comments below.

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Health & Wellbeing

Why You Need These 8 Life Changing Daily Habits

In this crazy modern world that we live in, we have to do lists as long as our arms and even less free time to do them all in! So how do you know which ones to prioritise to get the best out of every day? I’ve put together a list of 8 daily habits which will change your outlook on your day and in turn change your life. Remember, it takes 28 days to make a habit so give yourself some time to start seeing and feeling the benefits.

Make your bed

You may think, oh but why I’m going to be getting back into it later, it doesn’t matter. Let me tell you, it does! Making your bed as soon you hop out in the morning will set the tone of your day by giving you a mindful exercise before you start the day. It’s also a nice quick check in a box for your daily to-do list.

Keeping a tidy bed will also give you more incentive to keep your entire bedroom cleaner and tidier and it will be much more satisfying to crawl into a nicely made bed at the end of the day rather than having to haphazardly throw the covers back on just before you get in. Take the extra 2 minutes it will take you and get it done, no excuses.

Meditation

Once you’re up and out of bed (and it’s made of course) it’s time to set aside a few minutes of your morning to some meditation. Meditation has been proven to reduce anxiety, promote better mental health, improves memory and focus and reduces overthinking. It’s also been scientifically proven to lengthen your attention span, which you’ll be able to reap the benefits of throughout the day as well as reducing age-related mental health, which your future self will be grateful for.

Try this 2-minute meditation to start your day off:

  • Take a deep breath and begin to close your eyes
  • Focus your mind on your breathing and imagine yourself becoming more calm and focused
  • If your mind wanders to thoughts of the day ahead, keep bringing the focus back onto your breath
  • With every out breath, imagine all of your worries and stresses leaving your body
  • Take a few more deep, considered breaths and start to bring your attention back to your surroundings
  • Finally, open your eyes and take a few moments

Get Up and Dressed

While I was doing research for the blog and topics to talk about, I stumbled upon a movement titled the #GetDressedEveryDayChallenge. Now, if you’re getting up and leaving the house every day, you’ll be able to get this one down easily, it’s not yet 100% acceptable to leave the house in nightwear! But if you don’t have to be out of the door what’s the point in getting dressed, surely you can sit around in your pyjamas all day!

If you stay in your pyjamas for the entire day, you’re more inclined to cuddle up for an afternoon snooze or lounge on the sofa watching Netflix. But if you get dressed, you’ll be switching your mind from ‘sleepy you’ to ‘I’m going to be productive you’. Even if you’re just changing out of your bedclothes and into some comfy leggings or joggers, it’s a few minutes that you can add to your self-care routine.

Eat a Healthy Breakfast

As if you didn’t know this one already. After a long night of sleeping, you literally need to break that fast to fuel your body for the day ahead. You’re also less likely to consume as many calories throughout the day if you’ve had a healthy breakfast before heading out of the door because you won’t feel as hungry (who doesn’t get that 11-sies snack craving when they’ve been running on empty all morning).

Eating a healthy breakfast can also improve your concentration and improve your memory. Both of which will help you to be more productive and more energetic.

That’s great, but what should I eat, I don’t have time to eat breakfast? If you’re short on time, grab a granola yoghurt or fruit like a banana or apple. If you’ve got a bit more time, try and have some wholegrain toast or a veggie omelette.

Drink Plenty of Water

According to the National Health Service “in climates such as the UK’s, we should drink about 1.2 litres (six to eight glasses) of fluid every day to stop us getting dehydrated”.

Even mild dehydration has been proven to impair your concentration, increase headaches and induce fatigue. Keeping hydrated can help you to lose weight, make your skin brighter and increase your alertness by helping to flush out all of the toxins in our body and improving your digestive system.

Try starting the day with a hot lemon water or herbal tea and ensure that you’re drinking enough throughout the day to stay hydrated.

Spend Time Outdoors

Being outside and spending time in nature can be a great meditative exercise. Getting outdoors has proven health benefits from improving your mood to increasing your fitness to helping you sleep and increasing your energy levels, even if it’s a relatively short stroll around the block to the local store.

If you’ve got a 4 legged friend, make sure you’re taking them out for an appropriate amount of exercise, they’ll also be healthier and happier for it.

Photo by Clarisse Meyer on Unsplash

Write a Daily Journal

If you’ve never tried it before, I’d urge you to start writing a daily journal. It doesn’t have to be something fancy, just a place where you can jot down your thoughts from the day. Journaling seems to have fallen out of favour in the last decade due to all of the technology we now have access to and less and less people are writing down their thoughts.

While it’s not mandatory to put pen to paper, a tablet or smartphone will do just as well, putting your thoughts from the day down really helps you process through your feelings and get some of your worries off of your mind. Journaling can be a little like having a therapist that you can tell all of your deepest feelings and emotions to without fear of judgement.

Once you start writing a daily journal, you might find that you are able to solve your problems much more effectively as you’re not just mentally weighing your options and pros and cons, you’re committing to writing them down and trying to come up with some solutions, even if they are still a jumbled mess. It’s better to have a messy page than a messy mind!

Photo by Plush Design Studio on Unsplash

Spend Time Laughing

You know what they say ‘laughter is the best medicine’ and it truly is a great daily habit to add to your list. Even if you don’t feel happy, research has shown that by mimicking the outward signs of being happy (laughing, smiling) will actually boost your mood. So watch that comedy, pick up the phone to a friend or hang out with someone who is hilarious and you’ll be laughing all the way to the (health) bank.

Photo by Court Prather on Unsplash