Planning and preparing for the workweek ahead is a must for reducing stress. Using a calendar to stay organized with routine tasks will set you up for success for the week and help you stay consistent with the various forms of self-care to make your week run as smoothly as possible.
1. Plan ahead on Sundays
Set yourself up for success by setting time aside for Sunday workweek prep. Some things you might consider are:
Organize your calendar and priorities (including self-care)
Plan your meals, grocery shop, and prep meals and snacks for the week
Clean and organize your home, wash, fold, and put away clothes
2. Start your day with a 15-minute yoga session or meditation
It might be hard to find time for multiple hour-long yoga sessions throughout your workweek but it is much more manageable and still effective to incorporate a quick daily 15-minute yoga session or meditation. Yoga and meditation relieve chronic stress and creates a calm, focused, mindfulness to handle the week's challenges.
3. Take a walk outside during your lunch break
When possible, find time to take a break and get outdoors, if only for 10 minutes. Take some deep breaths, enjoy the fresh air, sip a cold beverage, and get a little exercise to refresh your senses before returning to work.
Keep stress-relieving aromas on hand while at work. Simply smell the aroma right from the bottle or apply it to your hands, arms, or temples (within a carrier oil if recommended). Some aromas proven to reduce stress are lavender, rosemary, and sage. If you need some extra energy try adding a citrus aroma (these happen to be our favorite).
5. Plan a workout + infrared sauna session before or after work
Go for a 10-minute run before work, sign up for the spin class after your work day, or plan a swim session at the Y or the beach if you live close by. In conjunction with your workout, schedule a 30-40 minute infrared sauna session to amplify a detoxifying sweat, stress reduction, muscle repair and relaxation, cardiovascular benefits, weight loss, skin health, and more. The key is finding what works best for you, planning ahead, and sticking to it. As they say, "If you fail to plan, you are preparing to fail."
6. Start your day with a nutrient-packed smoothie for energy
If you want to feel your best throughout your day and have the energy, mental clarity, and motivation to handle stress and obstacles as they come your way it's going to help to think of food as the fuel you need to do so. Try a daily nutrient-packed smoothie with ingredients like kale or spinach, protein powder, avocado, superfoods like goji berries, and some antioxidant-rich fruits like açaí, pineapple, or blueberries. Then add some Greek yogurt and almond milk.
7. Meal Prep to pack healthy homemade lunches and snacks
Prepping some healthy foods to grab and go for lunches and snacks throughout the week will help ensure you're continuing to fuel your body in a healthy way throughout your day and prevent the need for fast take-out food.
8. Practice gratitude throughout the day
This might be the most powerful mindset tool that can instantly change how you feel and lower stress. When you are having a stressful day, try to find a moment to pause and think about all the good things in your life: your health, your family's health, your home, your ability to see or walk. We take these things for granted that not everyone is fortunate enough to have. Thinking of the positive can help us get out of a rut of feeling bad for ourselves.
9. Keep your work and home environment clean and organized
Our surroundings have a big impact on how we feel and if you have an office, work from home, or even come home to a space that is cluttered and messy it impacts your mood in a negative way and adds more stress. I know this can be a challenge with children especially but working toward progress, not perfection will make a difference. Adding cleaning days to your calendar and researching organization hacks can help you get a handle on your home and work environment.
10. Plan for recharging
Taking a day once per month to visit the spa and have a deep de-stress session is one of the most effective ways to rejuvenate your mind and body for successful workweeks ahead without needing to travel far or go away on a vacation. A combination of a private infrared sauna session followed by a refreshing facial and/or body treatment is designed to relieve stress, detoxify, deeply relax, and nourish your body inside and out at citron. A monthly Lifestyle Membership can help you stay consistent with this type of stress-relieving self-care.