How To Reduce Overwhelm · The Women's Vitality Hub

How To Reduce Overwhelm

Sunday is my linchpin day for getting organised, taking time for self care, and generally prepping for the working week ahead.

Come Monday morning I want to hit the ground calmly, feel energised and organised.

Allocating just a few hours on a Sunday can completely transform your week.

Here’s how I put a little prep into practice:

🏡 1 – Domestic Bliss

Following my ‘Health, Home, Hustle’ mantra, home and all of the domestic chores involved in it play a huge part in how ‘ready’ I feel for the working week.

If there are shoes scattered, washing that needs to be done and put away, I can’t concentrate on my work or myself properly. Instead I find myself thinking about the mess and the jobs during the week "I must do xyz", and it bothers me!

There are studies on our environment reflecting how our minds are. Mess and chaos in your space = chaos and overwhelm in the mind.

Not so productive!

Rather than allowing those domestic tasks to encroach on my work week (and my mind) , I try to have a good clear up every weekend. During the week I then only need to ‘top up’ on the domestic stuff.

If you hate housework (I get it!) I recommend pairing your cleaning and tidying with listening to podcasts, or you could listen to a training in The Vitality Hub! It barely feels like a chore when I’m listening to a show I love.

Ultimately – there’s nothing lovelier, or more calming than a clean and tidy space. It immediately creates space in my head.

🌱 2 – Food Shop

Not having a well-stocked fridge and a meal plan/menu wastes SO much time.

Decision fatigue is real and when you’re hungry and confused about what to eat, I find it so counterproductive to faff around buying ingredients and figuring out what to eat off the cuff. Or worse still, when I'm not organised, I end up eating things that don't serve me. (Enter guilt, frustration and cravings).

Instead, I focus on creating a meal plan for the 5 days ahead, create the shopping list and then go shopping. After doing this on repeat, the list of essentials doesn't change much and it becomes easier.

Whilst we still buy fresh ‘top up’ things, it’s great to always have what you need in the house.

Our Sunday night meal is always made in abundance so that there are leftovers for dinner the next evening.

⬆️⬆️ This is probably my biggest hack, cooking more than I need at each evening meal that allows for left overs for the following day.

🗓 3- My Calender

If it doesn't get put in the calendar, it doesn't get done.

So, I always sit for about 20 mins on a Sunday and plug in THE most important things that I must get done this week, it always starts with scheduling 'me first', which means I carve out the time for meditation, exercise, a morning walk, reading, lunch, bed time, and then focused time with my family.

All work commitments and all other things go in to the diary AFTER, I have put 'me first'.

After all, I AM the most important person in my life, if I am not properly cared for, I cannot care for others the way I want to or perform my best at work.

❤4- Self Care Sunday.

Read points 1,2 & 3, this is true self care.

Bubble baths and face masks are lovely, but, superficial.

Self care to me, is nurturing my inner world, so that I FEEL calm and organised.

✅ Overall, a good Sunday routine makes ALL the difference in ensuring a productive, positive and energised week ahead.

Just a few hours (or less!) of prep, lays the foundation for a great week.

I should point out too that although a Sunday works well for me, you can allocate any day in your week which signals the ‘fresh start’ day for you.

What’s Your Take?

Do you have a Sunday routine which helps with your week ahead?

If so, what do you include?

I’d love to know!

Sam ☀️