Set a goal to sit quietly with a clear mind for 10 minutes each day. This won’t be easy at first. You might only be able to go 1 or 2 seconds before a thought flies into your mind. When thoughts and worries come into your mind, observe them without judgement, and then let them pass. [2] X Research source Treat your mind like a muscle. Work up to longer moments of quiet just as you would work up to heavier weights when weight-lifting. [3] X Research source Some people find it helpful to name the thoughts that come into their mind as they go by. For example, if work stress comes to mind, just say in your head, “Work” and then allow the thought to pass out of your mind, like a cloud drifting across the sky.
Pay attention to how your feet feel on the ground; how the air around you feels; to any noises that you hear; or any smells that might be there. As thoughts come into your mind, don’t engage with them, just let them pass and work on quieting your mind once more. The key is to be fully present in the moment and really experience everything around you.
This may be difficult at first, but it will get easier with time. Whenever you get distracted, just gently draw your attention back to the moment and your intention.
It’s ideal to write in a physical journal as opposed to using your computer. Go to a bookstore and get yourself a nice journal that you feel excited to write in. You might also get yourself a nice pen! If you’re so worried about your privacy that you can’t bring yourself to write in a physical journal, use a password-protected text document instead. Using a physical journal will be more effective, but any journal is better than nothing!
People who spend a lot of time on the Internet and social media are particularly prone to fatigue, sleep problems, and depression. [7] X Research source [8] X Research source Signs that you’re spending too much time online include staying online longer than intended, losing track of time while online, and being unable to cut down on the time you spend online. [9] X Research source If you think you might have a problem, start keeping track of how much time you spend online. You can do this in a calendar, notepad, or other device, but just be sure to be consistent. There are also online resources available to help you limit the time you spend on your computer.
The physical act of cleaning might even get your blood pumping enough to make you feel a bit better, and having a less cluttered living/working space will definitely help your mind feel more clear and refreshed. Experts suggest making the task of cleaning more fun by setting a playlist of your favorite music to clean to. [11] X Research source
Make your daily hygiene routine into an enjoyable ritual by using products that make you feel good: nice-tasting toothpaste, nice-smelling face and/or body wash, and a good-quality moisturizer are all things that will help you enjoy getting clean and looking your best.
If you don’t have sensitive skin, you can add a nice bubble bath to the water. If you have sensitive skin, try Epsom salts and dried lavender. If you are unable to take baths, or you dislike them, you can also have a relaxing shower. Use a body wash or soap in a relaxing scent like lavender. If you take a shower instead of a bath, mindfully pay attention to how the water feels on your skin, how it sounds as it hits the tub, and to any other elements of the experience that may stand out to you.
If you don’t have a lot of money, keep an eye out for local Groupon (or similar coupon) deals. Other ideas for pampering yourself on a budget: Go get a fancy hot chocolate or coffee from a nice cafe, and sit in and just enjoy the atmosphere, or read a book. Go to a local community center that has a sauna, and sit in there, maybe even enjoy a whirlpool hot tub soak and a swim. See if there are any gardens in your area that allow free or cheap entry, and then walk around and mindfully enjoy the experience — for example the smells, sights, and feeling of your feel on the ground as you walk.
Cuddle up in blankets and pillows with some hot tea and a good book. Light some scented candles or incense and flip through song lyrics while you listen to your favorite album from beginning to end. Put on an outfit that you feel really fantastic in. [12] X Expert Source Jordan StolchImage Consultant & Style Advisor Expert Interview. 3 November 2020. Sit down with a few of your favorite chocolates and eat each one slowly and mindfully, paying attention to their complex flavors, textures, and scents. Avoiding screens is a good idea when you’re seeking to refresh yourself, but if you really want to, you could also set aside time to curl up with a snack and your favorite beverage, and watch one of your favorite TV shows or movies.
If you feel guilty about taking time for yourself, it will end up being stressful instead of refreshing, so really try to keep your mind off work or any other stressors while you’re pampering yourself.
To calculate how much water you should drink each day, take your body weight in pounds, and divide that in half. That’s how much you should be drinking each day, in ounces. For example, a 150-pound woman needs to drink roughly 75 ounces of water each day. If you live somewhere hot or you workout regularly (i. e. you sweat a lot), this number will increase. A 150-pound woman living in a hot climate with an active lifestyle might drink anywhere from 75 to 150 ounces of water, depending on her day.
Studies have shown that eating too much and/or eating the wrong foods can cause damage to your brain and affect your mood and memory. [16] X Research source Omega-3 fatty acids (found in fish), antioxidants (found in blueberries), and folic acid (found in spinach, orange juice, and yeast) improve brain function. [17] X Research source
Example: A moderately active female aged 19-30 should aim to consume 2,000 calories a day. Moderate activity includes walking about 1. 5 to 3 miles per day (at a rate of 3 to 4 miles per hour), plus any day-to-day activities. [19] X Research source
Experts recommend doing at least 150 minutes of moderate physical activity (walking) or 75 minutes of vigorous physical activity (running, cardio class) each week. You can also combine the two. [22] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Thirty minutes every day is the most popular recommendation. If you struggle to find time for scheduling regular workout sessions, do your minutes in 10- or 20-minute intervals throughout the week. For example, one day you could do 10 minutes of walking in the morning, 20 minutes at lunch, then 10 minutes after work.
It’s also important to let go of any worries you have about other people. You cannot control them. Worrying about what others think or what they may do will only exhaust you.
When we feel stressed out and burnt out, we tend to isolate ourselves. Avoid this urge, as it will only make your feelings worse. Try to talk to at least one good friend about how you’re feeling. Go out for a walk or a cup of tea with them. [24] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source If you’re living far away from friends, try to find time to talk to them on the phone or online. There are a lot of ways to communicate now beyond face-to-face, and many of them are free, so take advantage of them.
Even if you’re not feeling happy right now, force yourself to get out and do something that’s likely to improve your mood. [25] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Taking time to develop your interests will make you feel more fulfilled in life. If all you do is wake up, work/go to school, come home, eat, and sleep, it’s no wonder you’re feeling burnt out. Help keep yourself feeling refreshed and inspired by learning new things.
If you’re feeling burnt out and groggy all the time, try increasing how much sleep you get each night. Aim for 9 hours per night. If that’s not possible, aim for as close to 9 as you can go. Some researchers suggest planning your sleep in accordance with the 90-minute-cycle rule. As you sleep, you cycle through 5 phases that go from deep to relatively wakeful sleep. You will feel most awake when you wake up during the wakeful phase. [28] X Research source You can do this by deciding when you want to wake up, and then counting backwards in 90-minute segments to figure out when you need to go to sleep. As an example, to wake up feeling well rested at 7 a. m. , you’d need to go to sleep by 10 p. m. [29] X Research source
It’s common for students and those in regular jobs to work well beyond full-time hours. This is already exhausting, but what’s worse is many employers and teachers encourage this behaviour. Many people seem to believe that being exhausted and lacking free time are signs that you’re working extra hard. You might even have the best intentions and really believe that you’re working harder, but you’ll only render yourself less productive in the long run. [31] X Research source
