Affirmations are a powerful tool to support achieving your goals, build a habit of thinking positively, develop confidence, show yourself love, and achieve success in love and money. Before starting out on your affirmation journey, it will help to understand a bit more about what they are, how they work, and what it’s really all about. So let’s get into it.
What do affirmations mean?
The Oxford English Dictionary defines affirmations as “emotional support or encouragement.” Affirmations are a short saying or sentence that you say to yourself for encouragement or inspiration. An affirmation example is, “Each day that I wake, I give thanks.” Affirmations are also intended to state the truth, especially your truth, as the root verb of affirmation is to affirm or to tell the truth. So each time you say an affirmation, you are reinforcing your belief in the truth about who you are and what you want in life and combating negative self-talk.
How do affirmations work?
You may be asking, “Do affirmations REALLY work?” The answer is yes.
Just like building any good habit, affirmations work by regularly self-affirming your values and integrity and building a positive mental muscle. It’s just like when you establish a steady exercise habit, it becomes easier to do the thing. It may feel corny or silly at first to say affirmations out loud, but there have actually been studies on the effectiveness of affirmations, based on the self-affirmation theory. The theory says that we have the motivation to maintain self-integrity and see ourselves as competent, stable, good, and trustworthy to ourselves.
It reassures us that we don’t have to be a super mom, or the smartest person in the room, or the most successful business entrepreneur; we only have to act in alignment with our own values and be true to ourselves.
Do you need to say affirmations out loud?
You should say affirmations out loud because it forms an auditory link in our memory. Think about a time when you said something you wish you hadn’t, and you keep hearing it over and over in your head. The same concept applies here.
Imagine that you wrote down and then said out loud, maybe a few times, “My voice is valuable and my opinion matters.” Maybe the next time you start to worry about something you said, this more positive and affirming statement coming from your own voice will remind you that what you have to say matters. It’s a mental muscle memory that starts to embed in our subconscious mind.
The more you affirm your values out loud, the stronger they will resonate.
Are affirmations permanent?
The results from affirmations can be permanent if you are consistent, just like developing an exercise habit or a healthy eating habit. It takes regularity and mental training for your thinking patterns to shift and for them to strengthen over time so they stick. An important part of the practice for lasting change is to reflect on whether the affirmations you choose are tied to deeper issues. If that is the case, then other interventions may be warranted to really get to the root of the matter, like journaling, talk therapy, or joining a process group.
I am not a professional, but what I am is someone who has tried all of the above over the last couple of decades. If it feels like there’s more to what you’re working on, BetterHelp is a good resource to explore.
How long do affirmations take to work?
If you regularly practice, training your mind to think positively and believe the truth of who you are, you can expect to start noticing a shift in your thinking in about two to three months. That range is based on an often-cited study published in the European Journal of Social Psychology which found that it takes about 66 days on average for new habits to become automatic. The exact amount time will vary person to person, but 2-3 months is a good benchmark to work from.
Affirmations Lists
Powerful affirmations for confidence
It is well studied and documented that there is a confidence gap between men and women. Evidence shows that women are less self-assured than men-and that to succeed, confidence matters as much as competence. This article in The Atlantic is a fascinating study on the confidence gap.
The authors also have this confidence quiz if you’re curious about how confident you are based on their rankings. I took the quiz and based on my answers I have a medium confidence level and they included useful tips on how to improve your confidence with the test results.
The point in sharing this is to support the fact that the truth of who you are as a good, worthy, important, valuable human being does not change based on if you believe it. It’s a fact and it’s true. Saying affirmations is only a reminder to yourself of that fact. In other words, the purpose isn’t to convince you of something just to make you feel better, but it’s really to remember the truth that you are enough just by because you are here, period.
I am allowed to take up space
I am confident and powerful
I radiate confidence, self-respect, and inner peace
I love and respect myself
I am in full control of my life
There is nothing I cannot overcome
I am successful in everything I try
I am smart enough to make my own decisions
I am a good person
I do not need validation from others
I am becoming more confident each day
I deserve all that is good
My voice is valuable and my opinion matters
I believe in my capabilities
I am in command of how I react to others
I am smart and able
I am beautiful
I am enough
Affirmations for self-forgiveness and healing
We are our own worst critics. We beat ourselves up for our past actions and obsess over how we could have said something better or done something differently. At least some of us, especially women, are professional self smack talkers.
It can be a lifelong practice to be gentle with ourselves and normalize our life experiences. This is one of those areas I have to focus on regularly, as I have a healthy dose of perfectionism and a dash of imposter syndrome.
I am human
I forgive myself
I am allowed to make mistakes
I acted in the best way I was able to at that moment
My past is not a reflection of my future
I have grown as a person
I am grateful for improved insight and the chance to make a more desirable choice from now on
I accept _________ about myself
I permit myself to be at peace with ____________
I consciously release the past and live only in the present
Morning affirmations for self-love
Starting your day off with powerful morning affirmations can frame the rest of the day with a positive mindset. If you are someone who likes to do morning meditations and using prompts, I linked a great 10 minutes meditation video with lots of morning affirmations for abundance, self-love, positivity, and spiritual connection below.
The world needs me
Today I choose happiness
I deserve to be happy
I choose peace
I believe in myself
Today is a fresh start
Today is going to be a good day
Every day is an opportunity to learn
I will succeed today
Today I will be my best
I choose to stop apologizing for being myself
I love my body and all it does for me
I choose to be grateful for all that I have
I attract wonderful people into my life
I am creating a beautiful life
I am worthy of love and attention
Powerful affirmations for money
Positive thinking around money is such a loaded issue. So many of us are stuck in this mind trap that we either don’t deserve wealth, or that there’s something “bad” about being rich, or that it’s impossible to imagine a reality where we don’t have to worry about money. That’s where the opportunity lays though in starting to shift our mindset to one where we can use the law of attraction in our affirmations for money.
If you don’t think you can achieve something, then you won’t set goals and steps to achieve those goals. Starting a mental exercise of thinking positively about growing abundance, building wealth, and having a healthy relationship to money is where it all begins.
I deserve to flourish in life and be well-off.
Money is a means to transform my life
Money can expand the possibilities of my life
I commit to spending my money sensibly
Having money doesn’t make me a bad person
I control money, it doesn’t dominate me
I can be financially independent
Money flows to me easily
I have a plan of action so I am clear about my finances
I am deserving of a stable financial foundation
I can handle any barriers to achieve my money goals
Takeaways on practicing affirmations
Starting a practice of saying affirmations regularly can create new energy in your life in areas you want to grow in. There’s literally no downside to giving it a try and see how your thought patterns improve over time. If there are affirmations you have tried that have made a difference in your life, share them in the comments.
I hope you benefitted from reading this article and it inspired you to give affirmations a try.
The point of making a vision board is to dream big, without any societal or logistical limitations. It changes your mindset because it is playful and doesn’t have to be grounded by reality, or your perception of reality.
So your heart is free to open wide and add any goal or desire without fear of being judged. And once you’ve allowed the inspiration to flow out of you and manifest in a physical form, you can put somewhere you’ll see it regularly to stay inspired and be motivated to take actions towards the vision you created.
You have permission to think up whatever you want and put ideas and images that represent things in life that inspire you or that house you always dream of or the trip you think of when you’re stuck in a Zoom meeting.
When you’re in the moment of finding words and images to add to your board, you have the space to get excited and allow yourself to loosen up and throw ideas on that most tend to squash because of your own judgments, or what society tells us are right or acceptable.
Because it’s all for fun, and that’s what makes it so meaningful.
Creating a vision board is easy. Even if you’re not artistic at all, you can make an awesome vision board.
How? All you need is a few supplies and you’ll be ready to dream.
What do you need to create a vision board?
The first thing you need to create a vision board is some time to play and an open mind. I have create vision boards using all sorts of materials. Here’s a list of the basics that you’ll need to get started.
Board: It doesn’t need to be fancy. Use poster board, an old canvas you don’t like, or even a cardboard box (who doesn’t have a few of these lying around). *Bonus, creating vision boards reduces waste and reuses materials that may have ended up in the trash or, hopefully, the recycling bin.
Scissors: I prefer to use Fiskars because they are so sturdy, but any good pair will do. (Check them out on Amazon; they’re pretty reasonable.)
Glue: I always use a glue stick. I like it better than using liquid glue because it tends to get tacky faster and it’s way less messy.
Magazines: Any will do, but if you have a stack of magazines laying around on topics you enjoy, all the better. But you can find inspiring words, images, even cool-looking letters you can remake into words, in almost any old magazine.
Books: I am not a fan of destroying books, but if you have old books laying around that no one is doing anything with, especially kinda cruddy old books but that may have cool images and fonts, then why not? I’ve done this before with old childrens’ books I’ve picked up at yard sales.
Markers and Colored Pencils: You can draw shapes, words, frames, or anything around images that you are gluing to your board to give it some flare or emphasize a certain image or word. One thing that is fun to do is try and emphasize the points that you’re the most excited about, so it kind of prioritizes your vision.
Photos: Sometimes adding your own photos can be a fun addition to your board. Especially if there’s an activity you used to do and want to try again, or a feeling you remember that you want to focus on that a photo captures. But adding photos is totally optional.
Mixed Media: You can also get a little 3D with it and add found objects (though you may need a glue gun depending on how heavy whatever you’re adding is). Things like feathers, small shells, little pieces of driftwood, and other small objects can be fun to add if they represent a time, place, feeling, or symbol that you want on your board.
What are some examples of vision boards?
The last vision board I made was a few years ago. But one of the reasons I’m writing about them now is I’ve been feeling like making a new one because so much has changed in that time. The last one I made was before I met my husband, and I was so ready to find true love. So you’ll see in the picture below, that love was a huge theme. I didn’t feel the need to fill in all of the spaces, which is how I like my home too.
I like leaving space to breathe.
I recently visited my mom’s house when she was moving so we went through a bunch of old paperwork and art from my childhood. I had forgotten about a lot of it, but it was amazing how all of the memories came rushing back when I saw old vision boards I created in high school and college. Here are some snippets from a vision board I created when I was about 20 years old.
I used magazines, an old piece of a note that was inspiring, stickers, photos, rose petals, ribbon (which it’s all now a bit brown), and a sketch of a girl I had done in high school. So if you do like to sketch or draw or any other 2D art form, you can clip from old work if you don’t want to keep it for anything else, especially if it represents something you want to strive for or it hold positive feelings for you.
What should I put on a vision board?
Now you may be excited to start a vision board, but not sure about what to put on it. To get you started, here are some questions to use as prompts:
Where do you want to be in five years?
If you could live anywhere, what would it look like?
What feeling do you want to have when you wake up in the morning?
If you could spend your days doing what you love the most, what would your day be like?
What does your highest and best self look like?
What is your why?
What kinds of experiences do you want to look back on when you’re older?
I’ll leave you with a video of Oprah talking about her visioning process and manifesting her dreams. It’s a quick clip but there are a few super insightful nuggets to get you on your way.
I hope you’re inspired to play and create a vision board today! It’s so much fun to dream big and give yourself permission to imagine and wonder. Visioning is the first step in making plans to get to where you want to be, and it can truly inspire and motivate you to start taking action to achieve whatever it is in life that you want. Looking for more fun activities this weekend? You may like my ultimate list of weekend activities.
Let me know if you create a vision board! I would love to update this post with your creations.
Living a completely stress-free life may not be realistic, but there are 100% little changes you can make to decrease the stress in your life. Here are some stellar ways that you can try out to reduce the feelings of stress in your day.
Even small tweaks to your daily routine can have a positive impact on how you are feeling on any given day, which is all we need to worry about how we are feeling in the moment that we’re in.
Care less about others’ opinions
We all look at the world through filters of our own life experiences, understandings, biases, and fears. You have no idea why someone is thinking what they’re thinking, so why bother worrying about it?
In most cases, they’re not even thinking about you, or they do not think what you fear they do in the first place. Or maybe they are having a bad day and said something mean or inconsiderate because they are the ones hurting. It has nothing to do with you.
That’s why I’ve always loved this quote,
Other people’s opinions of you are none of your business.
Robin Sharma
Get the most important stuff done first
Isn’t it true that the one thing that’s the most important to get done sits on your to-do list for too long, staring you down and weighing on your shoulders?
Just think of how freeing it would feel about tackling that thing first and save all of the strife and stress it causes by procrastinating. You have to do it regardless, so why suffer from putting it off? And if you do it first, then it doesn’t have to occupy space in your brain.
Just clear your mind, sit with the task, and get it done so you can move on.
Wear the same thing every day
This one is intended to take one thing off your plate every day and reduce your stress levels. It’s one less decision to make, one less thing to think about doing. I’m sure you’ve heard of some of the most notable people who have done this over the years, like Steve Jobs, Barack Obama, and Einstein. You don’t have to be an Einstein to benefit from this practice.
There are a few reasons why it’s so helpful. One, you’ll save money from not having to buy a bunch of clothes to fill your closet. Two, you’ll have less laundry to do and less stuff to keep organized. Three, you can start your day quicker and not fret over what to wear.
Especially now in COVID times, people who can work remotely don’t have to worry about having a new blazer for every day or wearing uncomfortable shoes to look professional in the office.
Eat the same thing every day
Again, this is to save time and brain space. As long as you’re cooking healthy, well-balanced food, it takes the thinking out of meal prep. I’m in the boat of always wanting something tasty and healthy but having a little bit of everything in the fridge but can never figure out what to eat.
With this practice, and with wearing the same thing every day, it’s a balance. There needs to be some changing it up, so you enjoy what you eat and not get too sick of it. But overall, having some basics in the kitchen that you can rely on is a great way to keep life simple.
Shift from negative to a positive perspective
It’s impossible to always have a positive outlook.
But there’s a tangible shift in your experience of circumstances when you can at least acknowledge a positive way of looking at things, even in the toughest of times. There are gifts in every experience since pain is a teacher.
Even if you hate the day or your grumpy boss, maybe think of how thankful you can be that you don’t act the way he does or even remember that you’re alive, and that’s something for which to be grateful.
Be honest with yourself and others (speak your truth)
I can’t stress this enough. Living your truth and standing by it lifts such a burden off. Even if it’s scary at first to be vulnerable by telling people your truth, shining light into the dark spots opens up your energy and creates more space around you.
It is vulnerable because there’s the fear that if you share your honest self, and someone judges you or doesn’t like what you say or do, then it will be even harder to deal with than if you just show up not being completely yourself, because they’re only getting the version of you that you’re letting them in on. But it’s worth taking that risk and showing people, and yourself, who you really are.
That’s how you start to feel confident in yourself, and build up trust with yourself, for yourself.
Adjust your attitude about possessions
As humans, we place value on particular inanimate objects for sentimental and societal reasons. I’ve gone to enough estate sales to see how the important things we hold so dear turn back into just random objects once we’re gone. People looking over someone else’s possessions cut clear through to the truth that it’s just stuff.
Now, I’m not a robot, and I love to have plenty of things and enjoy in my life. But it’s a conscious decision to keep what gives joy and appreciation versus just having crap for the sake of it.
I remember when my grama died, I couldn’t let her stuff go and I had it all shipped across the country to my house. But then pretty soon, my whole house smelled like her and I felt the burden of taking good care of all of her possessions.
It took over.
Then for the next couple of years, I worked on paring down only the most special pieces to me, and not what was worth the most or what I thought she’d want me to keep. It’s a process of letting go and remembering what’s really important, the memories and the love.
Moving your body is critical to maintaining the optimal functioning of your body and your mind. I struggle with this one, even though I consider myself healthy.
Especially now working from home during the pandemic, I used to ride my bike 40 minutes each way into work, and now I walk 40 steps to the living room. But when I do get my body moving, it’s like a mind wipe and brings me right back to the present.
Laugh and smile more
Sometimes during the workday, I have virtual tea with a work friend to take a breath and break up the day with something light and fun.
It can change the whole outlook of the day to have that time just to decompress, vent, and laugh at how ridiculous some of the stuff we have to do is.
Also, think of how different you feel after watching a drama or horror movie or show versus a comedy. It can and does influence your mood. So when you’re deciding on what to watch or read, try to remember to limit negative entertainment and try comedy and laughter instead. When you’re taking a break from work, maybe have a laugh with a friend or colleague instead of watching the news or scrolling on social.
Final Thoughts
I hope these ideas I have pulled together will be a helpful resource if you’ve been feeling stressed out. Go ahead and give one of these ideas a try and let me know if it helped!
Weekends are the best and the worse at the same time, and sometimes thinking of weekend activities can be daunting.
We finally have a chance to relax after a long work week, but we are either exhausted and need to catch up or the unscheduled time we were so looking forward to now seems daunting. If you don’t know how to fill your time or have analysis paralysis with how to enjoy your time off, just close your eyes, scroll down, and try the first thing you put your finger on.
Or just try the first things that make your eyes light up or something that makes you go, yeah, I’ve been wanting to get to that for a while. Just do it, even if you have to say to yourself that you’ll dip your toe in for five minutes or just walk around the block. Taking on new things in a small way can be more effective, than trying to do it all at once or committing to big life goals.
It is the small things, right?
Okay, now to the good stuff!
Ideas for Weekend Activities
Read in the sun.
And not on your phone. Read a book or a magazine even, find a sunny spot in your house or apartment, or somewhere out in the yard. Get lost in a story, read about how to improve yourself, learn about history, or whatever floats your boat.
Watch the sunset.
Well, sunsets can just be so dang beautiful and there’s something about an amazing sunset that connects you to the present. It can stop you in your tracks and take your breath away. Take a drive, walk, or bike to a good look out spot and stop to appreciate the moment.
Go on a picnic.
Pack your favorite treats, bring your best cutlery and napkins, and set up a spread that is fit for a special occasion.
Schedule a morning workout.
If you’re feeling overwhelmed by how to fill the unscheduled hours facing you down, starting off with a work out in the morning will help to shake out the anxiety bugs, get your head into the present moment, and focus on just making it through the workout. Then you’ve accomplished something right off the bat, gotten your endorphins pumping, and the rest of the day won’t have as much pressure put on it.
Play board games.
People of any age can enjoy a good board game. You can stop to just have fun and spend some time with a friend or loved one to just be silly and relax. Some of my favorites are Monopoly, Scrabble, and Trivial Pursuit.
Eat ice cream.
Take a walk to the local ice cream shop or pick up a pint and some cones, maybe even some sprinkles if you’re feeling it. Really good quality ice cream is such a treat, especially for us sweet tooths out there.
Make a romantic dinner.
It’s so easy to forget to stop and do something nice for your partner. How cool would it be for them to come home and fine a romantic dinner waiting for them.
Have a Luddite evening.
Pretend that the power is out and bust out the candles, books, games, etc. and disconnect for a night. I bet you’ll be shocked at how it can feel like time actually slows down.
Go on a digital scavenger hunt.
You can start to notice things you haven’t before when you’re looking for specific things to photograph. Create a list of items to find in your neighborhood and take photos of. Do it with friends and have a prize at the end for whoever finds the most or takes the most creative photos.
Be a staycation tourist.
There are so many things that I bet you’ve never checked out in your own city or town. Those things on your list that you’ve always wanted to try but think, well it’s always there when I have the time. Now’s the time, be a tourist.
Go to a farmers’ market.
Farmers’ markets are the best because the quality of produce and good is always great, you can discover new things to try, it’s great for strolling and people watching, and you can usually score some great samples as you walk.
Bake.
If you want a warm hug, try baking something. If you don’t feel domestic or all warm and fuzzy, just try baking some more. Then share your bounty with a neighbor or your friends.
Volunteer.
So many organizations need volunteers all of the time. Animal shelters usually love when people show up and offer to take dogs for a walk, or shelters to help serve food, or now in COVID times, tons of facilities need volunteers at all experience levels to help get people vaccinated. Just do a google search for your area, and tons of stuff is bound to pop up.
Beach day.
If you live near a beach, just get yourself there. Bring some goodies, a book, blanket, and a hat and veg. Whether you enjoy jumping in the water and swimming or playing in the waves, or just sitting and reading a book and people watching, there’s no pressure at the beach and getting some sun, while also protecting your skin, is good for the soul.
Rearrange furniture.
Things hold energy, and shifting around your living space can create fresh energy. I’m always amazed at how refreshing it can feel to change the layout of a space. It doesn’t have to be forever either, you can try out different arrangements and if it doesn’t work, try making small changes until it feels right.
Write out a list and try something.
Write down a handful of things you’ve been wanting to do and putting off. Or maybe there’s some things that make you uncomfortable that you could write down and lean in to. It can be as small as taking the step to write the list and choosing one thing to try. Then take one step towards trying that thing.
Do a puzzle.
When in doubt, try a jigsaw puzzle. Some people may think it’s boring, like my husband, but you’d be surprised how even puzzle skeptics will get sucked in and super ecstatic when they find that one piece they’ve been looking for. Choose a puzzle that’s pretty and then you can turn it into an art piece.
Clean your closet.
This is my go-to. Cleaning out your closet is one of the best feelings, at least for folks like me who feel calm when things are organized. Even if you’re the kind of person who would rather just close the closet door because if you can’t see it, it’s not there, right? Just pick a drawer, pick a section of the closet, and do it in small chunks. Once you see some progress, it’ll be motivating.
Enjoying a park is a fabulous way to pass the time. For some, it is a great way to get exercise, like tossing the frisbee, and for others, it is super fulfilling to sit under a tree and reading a book. Especially in urban areas where open space can be limited, getting yourself to a park can be restorative. Just type “parks near me” into Google, and you may find some new parks you didn’t even know about.
Bike ride.
Hopping on the bike and exploring is so much fun. It is liberating to get around and not be in a car, feeling the wind in your face and taking in everything passing by. Plus, it’s great to get the blood flowing.
Online class.
There are so many free and cheap online classes now, with sites and apps like Coursera, Udemy, Skillshare, MasterClass, Teachable, and Kajabi. Heck, even YouTube has tons of awesome free info out there. Instead of binge-watching, which no shade at all-we all enjoy a good binge, try watching something where you can learn a new skill or just be inspired.
Brainstorm on a life plan.
Feeling lost in life? Take some time to explore and brainstorm some values and vision for your life that get you excited. Lose any limiting factors like money or societal norms, and just imagine your dreams. One way to do this is to get a bunch of magazines and create a vision board.
Set goals.
Setting goals are the first step in making things happen for yourself. Sure you can just let life happen, and that’s totally fine. But if you want to be doing something else, feeling differently, or just feel like you’re aimless, then setting goals will help to star you on a new path, one that you define for yourself.
Garage/yard/tag/estate sales.
Driving around and looking for treasures on the weekends is so much fun. I grew up doing this with my mom and it’s a part of my being. You never know what you will find and the excitement of uncovering some treasure you never knew you wanted brings joy into the day. Or maybe you’re looking for something in particular. How good would it feel to find it super cheap at a garage sale versus buying it new for full price?
Scan old photos.
Scanning photos can feel super rewarding. If you’ve got editing savvy, you can even clean them up digitally and restore photos that may have been yellowed or damaged. It can feel very zen to do this because it’s so repetitive. Your mind has something to focus on and the reward is that now you’ve protected your photos and you can easily share them with friends and family.
Garden.
Getting your hands in the soil and turning dirt into beautiful food or flowers or whatever is relaxing and rewarding. It connects us to the earth and also is a great way to get outside and get exercise. It can be low impact all the way to back-breaking, so choose your comfort level.
Start an art project.
This can feel daunting if you’re not artistically inclined. But don’t worry about how it will turn out, just enjoy doing it. It’s all about the journey they say.
Write a letter.
No one writes letters anymore, yadda yadda. Well, it’s true. It’s pretty sad that we’ve lost this past time because it is so exciting to get a real letter in the mail. Some millennials may not have ever sent or received a letter in the mail. And I’m not talking about a birthday card or holiday photo postcard. So if there’s a friend or family member you haven’t talked to in a while, take a chance and write them a letter. I bet it’ll make their day and be a point of connection that will have a special impact on your relationship.
Try a new recipe.
I have so many awesome cookbooks and recipes from my family. They just sit there. Why not try a new recipe and challenge yourself?
Play card games.
Cards are easy to bring anywhere and the cool part is you can play them alone or with someone else. Getting good at card games is like a craft and a puzzle at the same time.
Visit an animal shelter.
It’s hard to go to animal shelters and see sometimes abused animals in stark cold cages. But showing up and interacting with them brings a little bit of joy to their day. It’s a selfless way to give back and make another being’s day a little brighter.
Go to a meet-up.
This one can be a little scary. You put yourself out there in a group where you don’t know anyone. But if it’s for something that you enjoy, chances are you’ll meet some people with who you’ll connect and open new doors in your life.
Get out of the house.
It doesn’t matter what you do to get out of the house but do it. Even in pandemic times, you can go for a walk or a little drive. Even if it’s a ½ hour to smell the fresh air and change your surroundings, it can shake up your energy and feel like a fresh start when you get home.
Go for a hike.
Hands down my favorite. Getting out into nature is healing on its own, and then add in exercise. The beautiful thing about hiking is you can go at your own pace and take in the surroundings. There have been so many times that I start a hike feeling anxious from work or overwhelmed by everything on my to-do list, and at the end of the hike, I always always feel worlds better.
Walk around a museum.
If you live in an area where it’s easy to get to a museum, this is a great activity. There’s no pressure to do anything other than walk around and take in the art. You can be inspired by literally some of the best creators in the world and take that renewed energy back home with you. If you want to flex your art muscled, bring a pad or a journal to sketch or write down your thoughts as they come up.
Get lost in a library.
When was the last time you went to a library? If you don’t have young kids or aren’t in school, I bet it’s been a while. Libraries are great places to go exploring in. Pick any topic and scan the shelves. Pull out something that piques your interest, find a little nook, and just enjoy scanning through a book or a few.
Arboretum.
There are a few arboretums/gardens where we live and they are great places to walk around in. Most will have signage throughout so you can learn about the different flora and fauna.
Movie night.
Just because we can’t go to theaters in pandemic times, doesn’t mean we can’t create our own movie nights. Pop some popcorn, make an ice cream Sunday, put on your comfiest clothes, grab the fuzzy blankets, turn down the lights, and watch a movie. Sounds like heaven.
Go to a coffee shop.
There’s nothing I love more than going to my favorite coffee shop, getting a cappuccino, reading a book or do a crossword or just people-watch. I worked as a barista for years and some of my closest friends are people I met during those days. Good local coffee shops have a way of creating a community like no other.
Go to a neighborhood cleanup.
In my neighborhood, there’s an urban creek that always gets clogged up with trash. People are always out there cleaning it up on the weekends, and the same with the local beach. It feels so good to help keep a place clean and healthy. It’s a beautiful way to give back to the planet that we live on and also to get some fresh air and low-impact exercise.
Create music playlists.
Hello Spotify. I have tons of playlists in my Spotify account and I love organizing my favorite songs into playlists and knowing that I have a list for almost every kind of mood I’m in with all of my favorite songs from the different phases of my life. Music heals.
Meditate.
Take 10 minutes to close your eyes, slow your breathing, and just focus on being.
Practice yoga.
YouTube has tons of awesome free yoga, from 15-minute morning stretches to hour-long challenging flows. Basically, any style or level of yoga you’re looking for you can find for free to do in your living room. Otherwise, check out yoga in the park or a local studio, but just be aware that some classes can get pretty pricey. Some awesome YouTube channels to try at home are Boho Beautiful, Yoga with Adriene, and Alo Yoga (Caley Alyssa is awesome).
Have a spa treatment.
Get your nails done or have a massage. We all deserve a little pampering now and again.
Dancing.
Dance in your living room with the sound up or find somewhere to dance like a club, a class, or even a community center.
Go for a swim.
I had this apartment a few years ago that had a great little pool. It would melt away stress to swim even for 15 minutes and then take a nice hot shower. If you’re brave, jump into the ocean for a five-minute swim even when it’s freezing. Not sure? Check out Wim Hof and you may be a convert.
Go birding.
Birds are curious creatures. They can be cute little chickadees to majestic raptors. If you own binoculars check out bird hot spots in your area and see what you can see. Ebird has a really cool map where you can find spots near you.
Take a vacation.
It doesn’t have to be a big epic endeavor. Take a short weekend jaunt somewhere an hour or two from home and get an Airbnb, make a dinner reservation, check out some local specialty or event.
Go camping.
We love to go camping on the weekends. Especially when your job is being tied to a computer all week, it can feel so good to get out into nature without any technology and just sit by a fire and watch the stars. Plus, there’s nothing like waking up in a beautiful area to stir the soul.
Make a plan.
Make a plan to do something. Don’t know what the thing is? Part of planning is brainstorming. Get out a big piece of paper and start brainstorming on things you want to plan to do. Find some small goals, set realistic timelines, and track it. You’ll be surprised how you can achieve things when you put pen to paper and monitor your progress.
Stock up on groceries.
We all need to do it, so put on some headphones, play your favorite playlist, and get it done. It’s a small accomplishment, but it will still feel good to have your kitchen stocked with the essentials and some of your favorite snacks.
Spend time with a pet.
Pets are great distractions. They force you to go for a walk, give some rubs, and play. Make your morning or afternoon all about them, clean their space, brush their fur and teeth, buy them a new toy or treat.
Netflix and chill.
We all need it some days. Don’t feel guilty about having a good binge if you are having a day where that’s just what you’re capable of doing. We all need days off to recharge and let our brains rest. It is normal.
Treat Sunday night like Saturday.
I’m sure most of us have had the Sunday blues. Why bother doing anything Sunday night when Monday is right there and a full week of work is a the door? Well, that’s exactly why Sunday night is a good night to go out and have a nice meal, watch a movie, do whatever you would do on Saturday night (well maybe not a party if that’s what you would do), and eek every last drop of the weekend out that you can.
Meal prep.
I am awful at this. There’s something about meal prep that I cannot get into. But I am including it because it’s something that I’ve always stried to do, and the friends I know who have it down tend to eat pretty well and not stress about what to throw together on their lunch break but can relax and enjoy the time. If you have any tips, please let me know!
Sleep in.
My husband’s alarm goes off at 5:30 AM and I’m not too far behind on workdays. Weekend activities be damned – the idea of sleeping in on the weekends is like the best luxury around. Sleeping in for us is like 8 AM but it still counts! Wake up slowly, bask in the deep morning stretches in bed, enjoy the sun on the blankets, and don’t stress about jumping right up and tackling the day. Ease into it.
BBQ.
Putting food on the grill always makes it feel like a special meal. There’s that little bit of extra love that goes into cooking outside and using fire.
Go for a drive.
Take a drive and explore new areas. You will always find something unexpected and inspiring. Either in coming across areas, buildings, spaces that you want to explore more or in seeing things that help you to understand what you don’t want in your life. Either way, it’s a great way to get out and see more of where you live.
Do the laundry.
Doing the laundry is one of most people’s dreaded tasks. But I kind of like it. For me, I try to think of doing the laundry and even doing the dishes as an active meditation. If you stop to feel the warmth of the clothes and the satisfaction from taking good care of the things that keep you warm and allow you to express yourself, it can be satisfying and feel like less of a chore.
I hope one of these ideas helps you to fill your weekend days with weekend activities that bring you contentment. Please pin this post or forward it to someone who would benefit. Enjoy your weekend!
If you haven’t tried using a planner, or more specifically a mental health planner, then I hope this inspires you to give it a go.
By the end of this post, you’ll understand how using a planner can help manage even the hardest down days. You will be armed with a handful of ways to try out using a planner to support you in dealing with your mental health, including a few options to try for the best planner for mental health in general, the best planner for depression, and the best planner for anxiety.
Using a Mental Health Planner Can Relieve Your Stress
Using a planner is a way to take thoughts and worries, put them all in front of you, and start making a plan to address them. There are days where it feels like I’m sitting in the washing machine watching the rest of the world go on.
When I have those days where I’m overwhelmed, or feel untethered, or riddled with anxiety, it always helps to start writing down what I’m processing and what needs my attention first, what I can note down and save for later.
If I write it down, I don’t have to worry that I’ll forget about it.
It’s a way to put some structure to your thoughts instead of letting them make you feel overwhelmed. Sometimes it can make the stress lighten just by writing down an action step for later. You’re taking care of yourself by making sure that it stays on your radar.
Honestly, sometimes my favorite tool is a simple spiral notebook.
Using a Mental Health Planner Helps Be Accountable to Yourself
Planners can work to help you track things too. For example, if you’re trying to reach a goal noting every time you take a step towards that goal in your planner holds you accountable to ourself.
After all, there is no way to know if you’re hitting your goals if you don’t have the data to monitor your progress.
This can mean little things too. It doesn’t have to be a critical life-changing goal. It can be as simple as taking a 15-minute walk every day to get the blood flowing. Or it can be writing one positive affirmation every day for a week.
Starting with small goals is the way to go. Sometimes big hairy audacious goals can be overwhelming in themselves. Especially with those of us with depression and anxiety, starting small makes it doable. It’s the little things and the little wins that add up over time.
Here’s a smart goals planner that is super well organized and I love that it’s like a little book.
Permission to be Unproductive
We’re going to take a mid-post break here to say, “You have permission to be unproductive!”
Yes, it feels good to get stuff done and take steps to address what’s stressing us out or making us feel like crap. There are some days where you’re not going to get anything done and be plan unproductive. And that is perfectly normal too.
I had one of those days yesterday where I just knew I didn’t have it in me to be productive, so I decided it’s going to be a chill day. And today, I woke up ready to get my thoughts out and get back at it because I let myself have a relaxing day.
So today, I had a goal of writing a post. Even if it’s a small something, that’s okay. It feels so rewarding right now that I have the energy to be writing to get this goal checked off. And I get the same feeling from doing the dishes and tending to my plants.
Achievement can look like a lot of different things, and getting stuff done is always satisfying.
And you have permission to not be productive when you need to!
Track Your Mood
I used a mood tracker a couple of years ago when I was going through a tough few months managing depression. It helped me to identify better things that made my depression worse and what helped. For example, when I didn’t make an effort to eat healthily, my mood would go wonky real quick.
Using the mood tracker helped me to learn that I really can’t eat straight-up sugar. I have to eat it in moderation, and it helps me make sure I am eating some fats with it to help balance the sugar rush. I’m not sure that I would have recognized the correlation.
This mood tracker is inspiring me to try it again and I love that it’s a minimalist and clean design.
Keep Your Perspective
On bad days, sometimes I want to slap people when they say to keep perspective and remember all of the good things.
They don’t get that it doesn’t work that way when you’re in a depression hole.
However, I will say that I have tried writing down things I’m grateful for when I feel like nothing will ever be right again, and it has helped me remember that the feeling won’t last forever and that it will pass.
Here’s a nice option to try out for a gratitude journal. I like that it’s geared to only take five minutes out of your day.
Add Structure
Adding some structure to your day will do wonders for your mind. For me, what’s even worse than depression is the anxiety it causes. The most dreaded feeling I have is waking up on a weekend day with no plans when I’m in a state of fear. On regular days, there’s nothing I love more than waking up to a full weekend of no work and relaxation.
However, when anxiety is at the wheel, and I wake up with jolts in my chest, and panic from the get-go, the idea of an entire day with nothing scheduled can feel terrifying, like how will I fill all of those hours and I can’t wait until its night again. I keep a list of activities I can do on the weekend in my planner so that when in doubt, there’s always something easy for me to access and not think about.
You can keep a list wherever it’s easiest for you to access. But I keep mine in Google Keep. It’s always on my phone and syncs automatically. You can pin notes to the top and change the background colors which is fun. It also lets you add hyperlinks.
Here’s my list of go-to activities. Some of them are tricky during the pandemic of course, but most of them can still be done!
Now you have some ideas which mental health planners to try to start feeling better. There are so many options out there and these are just a few examples. I hope at least that this has inspired you to try using a mental health planner, whichever version works for you.
Do you use a planner to help with your mental health journey? Let me know if this post was helpful or if there are other planners or tools out there that I should add!
