I’ve had my fair share of ‘bad weeks’. But as I’ve gotten older and learned my way around my mind, I’ve found some things that don’t turn a bad day into a bad week. Turning your week around starts with making the decision to change something. So let’s learn how to create a better week.
Now, I’m not speaking about weeks where everything is falling apart, literally. Although some of these tips could be useful there too. I’m referring to those bad mind weeks. Where you’re tired, demotivated, and overwhelmed. It’s those weeks where even getting out of bed feels impossible, or you become absolutely paralyzed when thinking about doing anything.
No matter why your week is bad, so here are some things to do today for a better week and to turn things around.
Things to Improve Bad Weeks
Whether you feel like you’re chasing an impossible target, you’ve got endless amounts of things to do, or you’re battling fatigue, there are small things you can do to trigger a shift. Start with a mental health check in and then start taking steps to shift things.
This list is filled with a couple of ideas you can try. Needless to say, some of them might not work for you. You can pick and choose the things you do and ignore the rest. Find what works for you, and then make it a priority.
Even if you’re having a great week, these little things can make it an even better week.
Get Your Body Moving
If you’re feeling mentally stuck, get moving. Movement is one of the most powerful ways to get through bad feelings. But on those bad days, it can feel impossible. See if you can push yourself to move continuously for a minute.
If I’m having a really rotten week, I’ll put on a song I love and just dance it out for the duration of the song. Afterward, I generally feel better.
If dancing isn’t your thing, try going for a walk, heading to the gym, or even joining a yoga session. And, if you don’t want to leave the house, walk to the bathroom, take your dishes to the kitchen, or take out the trash. Not only will you get movement in, but you’ll sort out your life at the same time.
But if even those seem too much, you can move your body without even leaving your bed. There’s a woman on Instagram who does ‘Depression Workouts”, and you literally don’t have to get out of bed.
A post shared by Alexis 🏋🏻♀️⚡️ [ACE CPT; MSW] (@alexisclairefit)
Recharge By Spending Time With Family or Loved Ones
We often underestimate the power of human connection. When I’m having a bad week, I often isolate myself. This is a terrible coping mechanism that does more harm than good. Reaching out to family and loved ones can be rejuvenating, especially if you’re feeling all alone. The emotional support and connection you receive can help you face the week ahead with a positive outlook.
If it’s a really bad week and you can’t stand the thought of seeing another human, animals make great substitutes. They are excellent listeners.
However, if you don’t have pets, you could head outside and talk to a bird.
But, if it’s one of those weeks, the REALLY bad ones, spend some time with yourself. It might sound silly, but make time and spend it with you. Do something you love and show yourself a little compassion.
Spend Some Time Outside in The Fresh Air
Nature has a way of rejuvenating the soul. Take some time to step outside, breathe in the fresh air, and soak in the natural beauty around you. This simple act can help reduce stress, clear your mind, and prepare you for the week.
Even just 5 minutes outside can turn things around and create a better week.
Do Something Creative
If you’re sitting in a week where you have extra energy, it’s an awesome opportunity to do something creative. During anxious, panicky weeks, writing, painting, drawing or something similar can be a healthy outlet for those sticky feelings. It channels that restless energy while encouraging movement.
Go Grocery Shopping and Meal Prep for the Week
We’ve all had those weeks where there just isn’t enough time for anything. It feels like even breathing takes too long. If you’ve got a busy week ahead, meal prepping and grocery shopping for the week can save you a lot of time (and money) during the week. It can reduce stress and help promote healthy eating habits.
But if the week is really tough, it’s also okay to get takeout.
Clear your inbox
When I get really restless, I continuously reach for my phone. I find myself mindlessly opening social media and doom-scrolling for no reason. It does nothing for my mental state and wastes so much time.
I’ve recently tried to shift this, I’ll either go through my email inbox and clear it. I’ll unsubscribe to emails that don’t give me anything (and especially those that take from me). Then, I’ll delete emails that I don’t need.
It can also be useful to reply to any emails you need to help clean up your inbox and reduce your digital stress.
Clean Up Your Photos
Similarly to cleaning up my emails, I’ll also try to clean up my photos when I keep picking up my phone. It’s a far more fulfilling form of scrolling through images. I love going through the memories while also decluttering all of the photos I have stored on my phone.
Make your bed
The first thing I do when I get out of bed in the morning is make the bed. If I don’t, it’s an anomaly. If my bed is made, my mind feels clearer.
Starting your day with a small accomplishment, like making your bed, can also set a positive tone for the day and instill a sense of order in your surroundings.
Organize your workspace
I work from home, so my workspace often gets cluttered with various things during the day. Generally, the last thing I do every day is clean up my workspace. But, it’s also the first thing I do in the morning. And if I’m getting really frustrated at lunch, I’ll also clean up my desk.
It only takes a few moments to declutter your desk, arrange your materials, and create an efficient workspace. Plus, a clutter-free and organized workspace can significantly boost your productivity and concentration.
Do that thing you are resisting
There always seems to be that one thing that’s way harder to do than everything else. The thing that looms in the back of your mind all day long. Yeah, that thing you’re avoiding. Do it first.
Tackle one of these impossible tasks at the beginning of the week. You’ll be surprised at how much lighter you’ll feel once it’s done.
Fill Your Mind With Something Important
Begin your week by filling your mind with inspiration, knowledge, or even optimism (but watch out for toxic positivity).
You can do this by reading a motivational book, listening to a thought-provoking podcast, or engaging in a meaningful conversation. Setting a positive tone for the week can have a powerful impact on your mindset and overall well-being.
Make a List of Goals for the Week
Creating a list of specific goals for the week provides you with a clear roadmap to follow. These goals can encompass work-related tasks, personal aspirations, or self-care objectives. By setting intentions for the week, you’ll feel more focused and motivated to accomplish them.
You can use the DARE acronym to help you.
Read a book
I’m a major bookworm, so reading a book is the best way to improve my week. It’s the perfect way to escape, relax, and gain new insights. It’s also a lovely way to unwind and prepare your mind for the week ahead.
If you need a little motivation, you can even try reading an anxiety book.
Start the week before
If you know you’ve got a busy week coming, be kind to your future self and do things the day before. While the Sunday Scaries can be terrifying, consider planning and organizing for the week on Sunday evening or the day before the workweek begins. This preparation can give you a head start and reduce the Monday morning rush.
Clean your home
On days when I feel like I can’t focus or everything just seems overwhelming, I start cleaning. Accomplishing small tasks boosts my happy chemicals. Plus, a tidy living space can positively impact your mood and productivity.
If you’ve got the energy, spend some time cleaning and organizing your home over the weekend to set the stage for a fresh start to the week.
Meditate
When your mind is racing, sitting still and just existing can seem terrifying. But getting present can help you ground into the moment and provide clarity. Meditation can also reduce stress and increase mindfulness. If the idea of meditation seems too much for you, try some informal mindfulness practices.
A brief meditation session at the beginning of the week can help you maintain a calm and balanced perspective. If the thought of meditating seems overwhelming to you, you could try a guided meditation. Check out an app like Calm, Headspace, or Insight Timer (I adore Sarah Blondin’s meditations).
Pamper yourself
Give yourself a little love and take time for self care. Whether it’s a relaxing bath, a spa day, or simply treating yourself to something you enjoy, they can rejuvenate your spirit and help you feel refreshed for the week ahead.
Plan for fun
Play is so important, especially for adults. Ensure your week includes moments of fun and relaxation. Whether it’s a movie night, a hobby you love, or a social gathering, planning for enjoyment can provide balance and fulfillment.
Choosing a Better Week
By incorporating some of these things to do for a better week, you can start your week on a positive note, with a clear mind and a sense of purpose.
While it does take some initial effort, it really does help. By taking time for self-care, setting goals, and nourishing your mind and body, you can set the stage for a better and more productive week ahead.
Turning your week around is in your hands. Whether you’re already in a bad week or want to prep for a good week, it all starts with you. You have to choose to do the things that can turn your week around.
But meet yourself where you are. If it’s a hard day, meet yourself with gentleness and compassion. If it’s an anxious day, try to channel the nervous energy into something productive. And if you’re stuck in your feelings, spend some time understanding them. You have got this.
Kathryn is the creator of Art of Anxiety. She was diagnosed with GAD and MDD at 16 and has been working every day to master the art of anxiety ever since. Her favorite things to do are aerial yoga and hanging out with her cats while reading a good book.
