Its brilliant to see the zeitgeist and norms changing around weekend behaviours – for some a lot and from others a nod. And a nod can be a gloriously slippery slope. One minute you are upgrading your coffee to include adaptogens with FLOW STATE (thank you London Nootropics, get £5 off your order with this link) and the next your sitting on a grounding mat with an eye mask on trying to have your kundalini awakening… too much too soon?
This is where habit stacking comes in. It’s about incorporating bite-sized wellness practices into your routine, building a foundation for lasting well-being. It’s also now understood that making mini changes can be easier to stick to than big sweeping life changes.
Here are my own, very simple habits-stacks that i’ve brought into to my weekends routines and I hope you find that useful to read about.
- Future Walking
Walk in Nature (30 minutes): Immersing yourself in nature is a powerful mood booster. Take a solo walk or invite friends, and even consider a walking meditation (my personal favourite is Dr. Joe Dispenza’s “Walk into Your Future”). Studies show walking in nature can reduce anxiety and depression, even helping with Seasonal Affective Disorder (SAD)
Image Kristaps Ungurs
According to MIND, Spending time in nature has been found to help with mental health problems such as anxiety and depression. For example, research into ecotherapy (a type of formal treatment which involves doing activities outside in nature) has shown it can help with mild to moderate depression. This might be due to combining regular physical activity and social contact with being outside in nature.
- Scintillating Synapses
Screens down. It doesn’t have to be a ‘wellness’ book, there is so much to digest from culture, cooking, growth and adventure. Nothing to me, feels as satisfying a turning those real pages and digesting that new information. This is currently calling out to me.. I am no gardener, but one day I might be.
RHS Your Wellbeing Garden: How to Make Your Garden Good for You – Science, Design, Practice
Inspiring, comprehensive and gorgeously illustrated, Your Wellbeing Garden presents both the science behind gardening therapy and the practical ways you can boost your mood with the healing presence of plants – whether in a garden, a balcony or your windowsill.
and this..
Dr Tara Swart, a neuroscientist and executive coach with a background in psychiatry, is convinced beyond all doubt of our ability to alter how our brains work – and transform our lives. In The Source, she draws on the latest cognitive science and her experience coaching highly successful people to reveal the secret to mastering our minds.
‘The Source marries universal truths with scientific rigor for a persuasive, important exploration of The Law of Attraction.’ – Deepak Chopra MD
Grounding (or Earthing), the practice of connecting with the Earth’s electrical energy, is gaining popularity. Walk barefoot outdoors (weather and safety permitting) or use a grounding mat to experience potential benefits like improved sleep and reduced inflammation. For me this I one of the easiest habits to get on board with…as I write this I am sitting on my new Grounding Well mat… we’ve also been taking turns on the mat in the office last week.
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A grounding mat stimulates this effect of connecting to the earth and can improve your mood, sleep, and pain or inflammation. It’s no secret that exploring the great outdoors offers a myriad of health benefits, from increasing serotonin and vitamin D levels to decreasing stress and anxiety.
- Sweat It
Is there a reality in which you can find 45 mins to decompress in a Sauna blanket? I swore I didn’t have time, then I tried it and was hooked. Now I make the time. Mine is from MIHIGH, and I am a devotee. I had a toxin panel test done recently and I was pleasantly surprised to be told I have low toxicity levels… maybe I know how.
- Lighten Up
Love it for its skin and beauty properties but did you know Red light therapy helps to ease SAD, a type of depression that occurs during the winter months, when there is less natural sunlight. Studies are showing that red light therapy can be as effective as an antidepressant for treating seasonal affective disorder.
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These are just a few ideas that I personally incorporate into my weekends. Remember, consistency is key! Choose 2-3 practices to weave into your weekends, and witness the positive impact on your overall well-being.
What are your weekend pick me ups? How do you look after your health and wellbeing, and do you think the list of mini habits is something achievable for you?
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