10 tips for a healthy mind, body & soul
31st of May 2020
By Danielle Copperman
Sunday has always been known as the day of rest, across many cultures. In modern life, though, it has become just like any other day of the week, with many shops open and business as usual. However, we still like to think of Sunday as a day to allow yourself some extra attention and a little TLC. We know it’s not always easy to find time for self care, or to stop and indulge in a bath and a face mask, but we believe that if there’s any day of the week you could make time for it, it’s Sunday.
Having a positive Sunday routine can not only help to reduce stress that may have built up during the week before, but also to help you feel grounded and calm in preparation for the new week ahead, too. Generally, we don’t have too many duties on Sunday’s - maybe a few chores or social commitments - but it should be easier to make a time for yourself than during the week. Try to make time each Sunday, or even just one Sunday per month if that’s all you can fit in, to try adding one or several of the below rituals to your routine. A Sunday routine can be life changing, trust me. It can enhance positivity, reduce anxiety and physical tension, and improve focus and concentration too for the week approaching. Enjoy!
HOW TO CREATE A POWERFUL SUNDAY ROUTINE
1. Honour your energy and sleep ‘just enough’
Try to wake without an alarm clock, but try not to oversleep as this will disrupt your body’s natural rhythms and might mess you up for the entire week ahead. It could also leave you feeling more heavy, sluggish, foggy headed and unmotivated, so try to sleep just as much as you need to. If this means midday, listen to your body and accept that. It might be that you have been so burnt out by the week before that you simply need to replenish.
2. Journal in bed
I like to use Sunday’s for some uninterrupted journaling. I sometimes drop this morning ritual during the week if I’m too busy, but it feels good to do it on a Sunday when you usually have more time. Do it in the morning or during the day, or just before bed. Journal whatever thoughts come to you. I like to focus on things I’m grateful for, and also sometimes journal about things that are troubling me. It helps to write things down and organise your thoughts.
3. Stretch or do some yoga.
Try to move even on a Sunday. Many people like to have a day off, which is totally fine. You don’t need to do anything too extreme.
But it still feels good for your body and mind to move just a little bit. I do some gentle stretching in the morning or yoga if I have
time and energy. I sometimes go for a gentle run too if the weather is nice. Don’t think of it as a chore or challenging exercise.
Just think of it as a way to keep the body and mind in motion. You will feel so much better for it.
4. Fill your day with things you need to do and
things you want to do.
Take care of small tasks but between these unavoidable chores, speak to friends or family, or see them; be creative; watch something; listen to a podcast; read a book. Create balance.
5. Schedule a time for a beauty treatment.
I like to do a face mask or spend time on a mini facial, complete with cleansing, exfoliating, self-massage and toning, finishing with a nice oil. I occasionally do a full-body exfoliation and oil too. And, if you have time or feel like it, a bath is never a bad idea.
6. Eat well and cook ahead
We always relax our lifestyle habits a little on the weekends, sure, and Sunday can kind of feel like a day for feasting. Try to have at least one nutritious meal during the day, and try to keep a good amount of unprocessed and plant-based foods in your diet. Even better, if you are cooking during the day, try to make more than you need. Cooking in bulk means you can keep leftovers in the fridge or freezer, making simple and easy, ready-to-eat meals that you can enjoy on-demand during the following week.
7. Use aromatherapy / palo santo / sage
Incorporate aromatherapy into your day, everyday but especially Sundays. I like to use palo santo or sage a few times a month, to cleanse the energy of my space and myself. I also use essential oils for relaxation and clarity, as well as to enhance positivity, focus and concentration. Diffusers are a great way to use essential oils.
8. Make a to-do list for the week ahead. Get organised
You may not want to think about work, but this is a great tip so that you can avoid starting the new week feeling overwhelmed or unfocused. This a especially helpful if you work from home. I write a clean to-do list, and bring tasks from the previous week that I didn’t complete, and I also use a weekly planner to put different tasks onto each day. This helps to digest your weeks task rather than struggling to prioritise things and feeling like you need to do everything at once. Don’t spend too long on this, you don’t want to turn your Sunday into a workday, but consider it if you know you struggling with your weekly schedule sometimes.
1. Get out in nature
You can combine this with your form of movement or exercise, and take a walk or a run. If you have time to do both, do both. I like to get out into the local park even if it’s just for 30 minutes. I take a short walk with my boyfriend and dog, or meet friends for a coffee. Being in nature is amazing for your mental and physical wellbeing. If you are lucky to live near a lake, beach or ocean, take time to enjoy it - it is such a luxury and such a simple and powerful wellness hack!
2. Meditate or do some breathing exercises.
Sometime during the day or maybe just before bed, try to find time to meditate. If you are planning to do some stretching or yoga, this kind of counts as meditation and gives a similar effect. So does journaling. But if you want to go deeper, use a regular meditation practice if you have one, or use an app or instructions from reliable sources to try something new. If in doubt, simply sit in stillness, without distractions, close your eyes and focus on your breathing. Take 3 deep breaths and then return to a normal breathing pattern. Focus on each inhalation and exhalation. This will help to centre the mind and bring a sense of calm and clarity; It’s as easy as that
Now relax, enjoy the sunday!