Figure out your ideal bedtime based on your wake-up time and sleep needs (7-8 hours), then commit to getting into bed at that time most nights, setting a 30-minute wind-down reminder, to ensure orderly sleep and consistent energy levels.
Set aside a designated time on Friday afternoons to plan your upcoming week, reviewing goals, logistics, and what you’re looking forward to, to leverage otherwise less productive time, use Monday effectively, and reduce Sunday anxiety.
Create backup slots or ‘rain dates’ for important priorities, and build in general open space in your schedule, to accommodate unforeseen events, prevent frustration when things go wrong, and allow for seizing new opportunities.
Choose a commitment that is not work or family care, is intrinsically fun for you, and ideally happens at the same time every week (e.g., joining a choir), to ensure you prioritize active self-care and create a focal point for your week.
Plan one ‘big adventure’ (3-4 hours) and one ’little adventure’ (less than an hour) each week—something novel, enjoyable, and out of the ordinary—to create lasting memories and make time feel richer and more deliberate.
Before engaging in effortless leisure like scrolling social media or watching TV, commit to a few minutes of ’effortful fun’ such as reading or a hobby, to increase satisfaction with your leisure time and tilt the balance towards activities you genuinely value.
Aim for at least 10 minutes of physical activity by 3 p.m. each day, such as a brisk walk, to serve as a reset button, boost energy levels, and provide a conscious break from work, especially when energy naturally dips.
Adopt the mindset that anything happening three times a week counts as a habit and a regular part of your life, to avoid all-or-nothing thinking and make new goals (like family meals or hobbies) feel more achievable through small, consistent tweaks.
Create a specific, designated time slot to tackle all necessary but non-priority tasks (e.g., calling the plumber, filling out forms), to free up other time for deeper work or relaxation and remove the temptation of easy wins during focused work periods.
Cultivate a mindset of thinking strategically about your time, viewing it as a finite resource like money, and intentionally deciding what is most important to you, to start seeing results and direct your life’s course.
Keep a detailed log of how you spend your time for one full week, using a spreadsheet or app, to gain accurate data on your current time allocation, identify patterns, and inform where you can make mindful changes.
When you notice yourself engaging in low-value, effortless activities (like excessive scrolling), identify and substitute them with more fulfilling alternatives, such as reading a good book or doing a puzzle, to make better use of your time.
Be as mindful and intentional about your leisure and family time as you are about work, actively thinking through what would be most meaningful and enjoyable for you and your loved ones, to ensure these precious hours are well-spent.
Regularly ask yourself, ‘What do I need right now?’ to practice self-compassion and make flexible scheduling decisions that support your well-being, even if it means adjusting your work hours or daily plans.
If you choose to work on weekends for greater flexibility during the week, be intentional about it by setting clear goals for what you want to accomplish in those specific chunks of time, rather than just passively working.
If you are a leader who works non-traditional hours, confine your outreach to colleagues to traditional business hours (e.g., sending emails on Friday instead of Sunday night, or scheduling them to send Monday morning) and set clear communication norms to avoid pressuring others to work weekends.