There are a few reasons that things just don’t get done during the week… stuff pops up, life happens, I get it. You cannot prepare yourself for every little thing. However, there are some insurances you can implement, to ensure that when life gets crazy and you have little time, mentally and physically you are prepared (as best you can be). Here are 7 Sunday rituals that I think we should all make a habit of…
1. Schedule the week ahead – I’m talking about work commitments, to-do lists, social occasions, workouts, time to yourself… everything you can think of! Add to this as the week goes on, but at least this way when a friend asks you to walk or dinner, you know what you have on and aren’t racking your brain madly, stressing yourself out and probably over-committing yourself! Another great thing to do here is look at your schedule and visualise a successful week!
2. Meal plan – this might seem obsessive, but I am talking about doing it from an economic and time-efficient perspective. If you plan your meals, you will have everything you need to cook them in your kitchen, and therefore not waste time going to-and-from the shops multiple times unnecessarily, or fall victim to the quick and easy take-out option because you don’t have all those beautiful fruits and veggies for what you really would like to make. Write out a list of 3 or 4 meals you want to cook for the next few days to 1 week, and that way you have the ingredients sitting there, know what you are having each night, and hopefully have leftovers for the next day’s lunch!
3. Food-shop – get in early to avoid the Sunday afternoon crowds! Sunday’s are pretty notorious for a stock-up. Better yet, head to your local farmers market for produce and leave the pantry items etc. for a quick supermarket run. Make an occasion of it! Take your partner, kids or meet a friend for a walk, chat and grocery haul. Once you have planned your meals, you can get everything you need so that a healthy meal is just waiting to be made from your fridge or pantry.
4. Food-prep – This one doesn’t have to be carefully planned, measured and portioned meals. Make some staples so that each morning you can throw some things together. I like to roast some veggies (sweet potato and cruciferous veg), boil some rice or quinoa, prepare a salad dressing/dip and make a sweet treat like my raw chocolate, bliss balls or granola. That’s me at a minimum most weeks. Sometimes I might whip up some almond milk, others I might also make a batch of lentil bolognese or soup to keep in the fridge for a quick meal. You work out what works for you – but it helps to have these on hand for easy salad bowls, and those times when you are craving a sweet treat.
5. Something restorative for you – there are so many options, and I am not going to suggest them all because as I always say, that makes the wonderful things stressful! Whether it be exercise, meditation, yin yoga, spending 10 minutes dry brushing, a face mask at home, or time set aside to read a book… choose one that speaks to you and use it as your way of treating yourself before another busy week.
6. See friends or family over breakfast or tea not wine and cheese – self-explanatory. The weekend is a time to relax and refresh, but also a time to spend socialising. I get it, sometimes it’s hard to be healthy, as eating and drinking is “social”. But if you can’t or don’t want to choose a healthy cafe to venture to with a friend, get social in other ways- a hike or coastal walk to catch up with a friend, see your mum over juice or tea, a movie with your own healthy treats tucked away in your handbag, a picnic or BYO healthy plate dinner with the girls… don’t start Monday trying to undo the sins of the weekend.
7. Bed by 10pm – sleep is so integral to our body, not just our minds. It is required for proper detoxification, hormone function, metabolism, optimal energy levels etc. Don’t start your week already trying to play catch up! There is no such thing as catch-up sleep! Be in bed at 10pm to start a healthy sleep routine for the week ahead. Studies show that a good sleep regimen is linked to maintaining healthier weight, eating patterns and stress levels. Do not disregard this key component of a healthy lifestyle.