Relax in your weekend! (3 tips)

“When I’m home, I’m not always really home. It’s difficult for me to stop thinking about work and relax during the weekend.” These are quotes we often hear. Not only is this annoying for the person in question, but also for the people surrounding them. Furthermore, if this happens frequently, it will negatively affect your productivity, health, satisfaction and it may harm the relations with your loved ones. How can you recover and relax better in your weekend?

RELAX! You grow by doing nothing…

Our brain will only grow and achieve new things when it is able to recover. It’s like the growth of a child. Children grow and recover at night during their sleep, not when they play during the day.

The same thing goes for our neural functions. During the day, we stimulate and ‘stretch’ our brains by picking up stimulants and getting new impressions. But only during the recovery process, as we relax, are new connections and patterns created. That’s how we gain new insight and impressions.

Many of our customers find it hard to relax and therefore undermine their own growth and productivity. What can you do, especially during the weekends, to experience maximum relaxation?

RELAX!  You aren’t stressed, you have stress.

Stress is just a physiological state and is therefore always a temporary matter. Ultimately, everything is only temporary, so is stress and/or being stressed. In other words: you ‘aren’t’ stressed, you ‘have’ stress. It’s important to realise this and – if realised – it will be easier for you to fight stress.

The physiological aspect of stress is limited to a few hormones (cortisol, adrenaline and noradrenaline), which mount up in your body, combined with physical and mental weariness. You can do something about both the hormones and the weariness yourself. In the end, YOU are the solution.

The challenge to de-stress consists of 2 physiological aspects: 1. rest and 2. actively getting rid of the hormones in your body.

2. Instruments

What is the best way to do this?? To start: 3 tips:

Tip1: Low-intensity movement

The most effective thing to do against the hormones is to do low-intensity sports. When doing low-intensity sports, it is important not to increase your heart rate too much or demand yourself to reach certain accomplishments. So, make sure to – during the weekends – spend at least two hours actively moving. Examples of activities you could do are: wandering, maintaining your garden, jogging, skiing, cycling, etc. Less appropriate would be boxing; spinning; interval, etc.


Tip 2: Enhance your environment

Stress is mainly caused by the brain struggling to relax. If you are no longer able to feel distracted from repeatedly thought of patterns, it is important to support your brain. An effective way of doing so is to expose yourself to new impressions, in a new environment. And since we are very social creatures, this will work even better if you do it with your relatives and/or your friends. Examples of things you could do are: cultural events, museums, trips to cities, theatre or music performances.

Tip 3: Prepare for your next week

Try not to work during the weekends, but do take the time to prepare for next week. Our mind isn’t wired to make us happy, but to help us survive. It wants more of what is already familiar, or what feels good and less of everything which is uncertain and therefore possibly a threat. Our mind is (unconsciously) constantly searching for deviations in familiar patterns. By preparing for next week your mind will know what to expect, preventing a lot of stress. After all, you’ll be preparing without it bothering you too much, increasing the quality of your activities, which then eventually results in the production of positively stimulating substances, such as dopamine. Dopamine makes you feel great, helps you recover and positively stimulates the brain.

During the weekends, make sure to:

  • Look at what you did in the past week, mainly looking at where you succeeded.
  • Prepare for next week and create a few personal goals, which you hope to achieve in the upcoming week.
  • Plan moments to reflect and to prepare important activities.
  • Be critical when it comes to appointments and consider whether it’s actually necessary for you to be there. If it isn’t; cancel politely.
  • Set a timer for this activity, not longer than sixty minutes!

In summary the 3 quick-tips to ‘relax in your weekend’:

  1. Low-intensity movement (1 to 2 hours of brisk walk, cycling, rowing etc)
  2. Enhance your environment (musea, theatre, trips …with loved ones)
  3. Prepare for your next week (30-60 minutes)

TopMind™ Habit Tracker

I hope these three tips will be useful for you. We understand that unless intend to use them, it is hard to bring these into practice. We therefore will launch a new training tool, the TopMind Tracker. This tool will help you successfully convert your intentions into habits. Interested? Subscribe below or find more info here.

To a ‘TopMind’ !

Regards, Anne-Johan

P.s. For the first 5 subscribers this week we offer the TopMind Tracker including a FREE 1 to 1 focus session! Subscribe here:

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