How to relax from work and study. How to relax on vacation and return to work full of energy

FROM young years we are taught to work correctly, while it is understood that there will be no problems with rest. As a result, returning from the office, we choose the type of recreation honestly earned by people of physical labor - we put our bodies on the sofa and try to relax.

Rhythm modern life it captures people so much that they manage to do a lot during the working day, but there is absolutely no time left for rest.

Fatigue accumulates like a snowball and turns into chronic, which is extremely difficult to get rid of. To maintain excellent performance and not spoil own health, you need to regularly and properly rest.

But how to do it practically?

1. Changing the type of activity is a good rest

This folk wisdom almost everyone knows, therefore, as soon as you feel the onset of fatigue from a long monotonous activity, try to do something else.

It has long been known that any load on the human body is initially distributed over three various parts and falls on the mind, body and soul. Which part works more depends solely on the type of activity. So that work does not turn into miserable slavery, it is necessary to distribute the load during the day into these three parts and gradually alternate.

Then you will not feel tired, and your working day will not be exhausting. A reasonable combination of intellectual work with physical work is also useful. Feel free to exercise during technological breaks, and it is useful to take a walk outside the office during the lunch break. In this case, the brain will be able to have a good rest and get ready for a new stage of work. The same can be achieved if you simply alternate different kinds intellectual activity.

2. Try to rest before the onset of fatigue

Everyone thinks that relaxing is just messing around, but in fact, strength is required for rest as well. You should not come home from work like a squeezed lemon when there is no energy left even for an elementary walk.

If you feel this way, it means that you deliberately keep your body in constant stress and absolutely do not allow yourself to rest. It is imperative to leave at least a little strength so that they are enough for fitness, a short walk, or at least for a simple reading of a book. You can never give all your energy to work without a trace, even if you really like it, rest in the life of any person is also very important.

If you immediately pay attention to a slight fatigue and try to get rid of it, then it will pass much faster, and you will be able to do your work again. important things. The accumulated severe fatigue can seriously affect your health, and its consequences will even have to be treated.

Do you remember the recommendations to observe the regime of work and rest? But it really is! You need to rest just before serious fatigue sets in, and not after that. In this case, the work will be more productive, because you can gain strength much earlier than you actually feel tired.

3. Sleep should be healthy

A great option would be to sleep well after a busy day at work. Sleep remarkably restores all human systems and organs. But you need to fall asleep without using sleeping pills- in an exceptionally natural way, since only a healthy sleep will bring real benefits to the body, and you will be able to feel an extraordinary surge of energy, and the things that need to be done at work will be done easily and really quickly.

The global problem, due to which a person’s sleep is by no means healthy, is an elementary violation of the normal daily routine. If between going to bed early and watching an interesting movie at night you usually choose the latter, then after a while your health will deteriorate significantly.

And this, first of all, will affect your appearance and then general well-being. Learn to cope with unhealthy desires and take care of your body. Always remember that a normal quality night's rest is the key to consistently good health throughout the next day.

And for this, you just need to sleep about 8 hours a day. At different people this figure may differ slightly: someone will need 9 hours of sleep at night, and someone will get enough sleep in 6 hours. But the problem is not only in the total duration of a night's rest, but also in its quality, and making it as high quality as possible is solely in your own interests.

Do I need to rest during working hours and how to do it right?

Quite often during the working day, people feel significant fatigue, but not everyone tries to cope with it - someone just waits for the end of work to go home and relax there. And in order for the results of labor to be the best, it is very important to be able to restore strength during the working day.

Our body does not perceive the usual technological break or coffee break as a rest. The maximum benefit will bring periodic breaks, which regularly alternate with time of hard work. To do this, you need to draw up a specific schedule, which will clearly define the time of such breaks, during which you can really restore your own strength.

The lunch break is regulated in each organization, but you should not rush to return to workplace even if you eat very fast. Spend this hour with benefit - take a walk or read, relax as you should.

Organized in right time breaks will significantly increase your productivity.

It is very difficult for any person to immediately immediately join the work. In practice, it takes some time before the workers begin to perform their task. In this case, the psychological moment is most involved: the task must definitely interest the person, he must feel the motivation for its implementation.

After total immersion in the process, work efficiency will grow quite quickly, but then there will be a period of decline and tangible fatigue will appear. If you have time to "cheat" the body and switch to another type of activity before the onset of the fatigue phase, then the efficiency of the work will increase significantly.

But you need to have time to switch just before the onset of the braking phase, otherwise this technique will not work. If you feel tired, it will take much longer to rest, and you will not be able to return to your task quickly enough. Because of this, labor efficiency will suffer significantly.

Proper rest after a working day

People who constantly work in the office get most tired of mental work, not physical work. But, as a rule, for some reason, everyone rests as if they were tired precisely from a difficult physical activity. This is just a simple illusion of physical fatigue that needs to be combated with good physical activity.

In this case, there will be no benefit from lying on the couch, but a run in the fresh air, a bike ride or a swim in the pool will actually prove to your body the illusory nature of physical fatigue. It is active exercises that will disperse the blood, eliminate stagnation, and you will feel a significant surge of strength.

Sauna or bath - great vacation after work. Magic fragrant steam and fragrant tea will make you much more cheerful and happier. And if the thermal procedures are followed by a session of professional relaxing massage, then you can consider that your vacation was really a success.

Relaxing with a book is also a great way to relax. It has long been known that thoughtful reading is very calming. nervous system. Half an hour reading an exciting novel in the evening or before going to bed - and your well-being will improve significantly.

Quality weekend getaway

Weekend rest should be right, because it significantly affects your performance and the effectiveness of your activities on weekdays, so try to make it as high quality as possible:

spend time pleasantly communicating with relatives or friends;
organize a trip to nature or to the country;
try to do what makes you happy.

If the weekend is spent exclusively in a positive emotional way, then the return to work will be joyful. Try to give preference to active rest, because an absolutely useless pastime greatly increases lethargy and apathy.

Another a good option- cultural recreation. Immersion in the atmosphere of the theater, exhibitions, cinema or circus can really distract you from intrusive thoughts About work.

Remember one rule: in order for the rest to be of high quality, you must like it, only in this way it will be really complete. If you initially do not like some kind of event, and you go to it solely for the company, then this will not be a vacation. On the contrary, a boring pastime will become a natural cause of fatigue.

The right vacation

Every worker waits more than anything own vacation. From this short period depends on the well-being and performance throughout the coming year. Therefore, it is very important to properly plan and organize this long-awaited free time.

Think in advance how best to distribute the vacation so that the rest is better? In many organizations, there is an unspoken rule not to provide vacation in the full number of days, but to divide it into parts. If it’s really hard for you to join the work rhythm after a vacation, and you really don’t tolerate such a break from work, then such a division of vacation is only to your advantage.

If you, due to financial problems, cannot afford to go to various resorts, then just try to arrange a proper and reasonable vacation at home, or even better in the country. Believe me proper nutrition, Fresh air, a reasonable organization of the daily routine, as well as peace and tranquility will do what is expected of them: your strength will be restored, and the energy that fills you will be yours for a long time driving force in working time.

But sometimes vacation becomes not a joy - for a long time rest for a workaholic can seriously get bored and he will even begin to count the days left before going to work.

As a rule, such an unpleasant state can be caused by completely different factors - from a prolonged period of bad weather and a terrible hotel to psychological discomfort and an unexpected illness. We cannot predict and overcome some of these reasons, and some we can simply foresee and play it safe a little.

What can really be done?

Decide in advance how many days you can have a good rest and mentally relax.
Before setting off on a long trip, you need to carefully study the reviews of people who have already been there. This will help you sites with reviews on the Internet.
Plan in advance all your movements in the resort, make up the ones you would like to visit.
If you are going to a resort for the purpose of recovery, then be sure to visit all the recommended and prescribed procedures for you.
Carefully choose the companions with whom you plan to go on vacation, otherwise you can listen to whining and complaining throughout the vacation, instead of having a good rest.
Do not take your laptop or work papers with you on vacation. Don't overburden yourself with work, even if you have some unresolved issues. You will not only not find the right solution, but also ruin your vacation by constantly thinking about it.

And if you can’t imagine yourself without your favorite work, then just understand that vacation is not constant idleness and the triumph of laziness, it is a great opportunity to intelligently replenish exhausted reserves of vigor and fresh energy.

And the lack of quality rest has a bad effect not only on the health of a desperate workaholic, but also on the general psychological climate in the family, relationships with relatives and friends. You need to rest as well as you work, and you must do it. Try to rest properly.

Alex Soojong-Kim Pan, an American psychologist and researcher, knows a lot about this. artificial intelligence, who is a Silicon Valley consultant and visiting researcher at Stanford University. The last book Sujeong-Kim Bana is called Rest and talks about how to take a break to make your work efficient.

It would seem that there is something difficult - not to work, and so everyone knows how. Recreation, however, is a little more complicated.

Before you relax, you need to overcome at least two powerful resistance factors: external and internal. On the one hand, the idea of modern successful person implies that he is constantly busy, and deviating from the “party line” is inconvenient for many. On the other hand, even when we are on a legitimate vacation, we often simply do not know how to get out of a neurotic state and allow ourselves to relax.

Don't burn out at work

About the reasons that prompted him to write a book on this topic, Alex Soojong-Kim Pan talks like this. After 15 years in Silicon Valley, he began to feel emotional burnout. It was no longer possible to cope with tasks as efficiently as before. What is the first thing an active person does in such a situation? Strives to accommodate as many tasks as possible in the working day. Sujong-Kim Pan did the same, but this did not bring any result - it only became harder to work. But during a sabbatical in Cambridge, thinking and walking slowly every day, he found that he managed to do more useful than during the "real" work, and most importantly, it brought more pleasure.

This led Alex Soojong-Kim Pan to think about how unfair we are today regarding leisure, considering the 80-hour work week as the main means of achieving success. Giant companies in the region high technology create the perception that if you don't work that many hours each week, you're a slacker. However, in recent times comes the understanding that rest is not only pleasant, but also useful for performing work tasks.

Alex Soojong-Kim Pan talks about his book.

Companies such as Basecamp and Treehouse have begun to eliminate the practice of evening correspondence on current projects and reduce working hours. One hundred years ago, Henry Ford showed that you could work productively for 8 hours a day instead of 10. And these modern companies prove that we don't have to be online 24/7.

Rest and work in different countries

In Europe, holidays are historically longer and the working day shorter than in the US, where a more powerful course of technological development has been taken. AT European countries many shops are closed on Saturdays and Sundays or only open in the morning. Today, when talking about work culture, Americans tend to admit that Europe was right about something. Sujong-Kim Pan notes that in Mexico and South Korea, where there are more working days than in Scandinavia and France and even Germany, lower productivity figures.

But in Japan, they completely distinguish the whole phenomenon of death from processing - karoshi. The workload in Japan is very high - while working on large projects, Japanese employees simply do not have time to return home and use the services of capsule hotels located near business centers. As a rule, heart attacks, strokes, as well as sudden exacerbations of chronic diseases due to stress become the cause of death for overworking Japanese. In 2000, overvoltage caused the death of the country's then prime minister, Keizo Obuchi. For two years in office, he took only three days off, and worked at least 12 hours a day.

In a word, because of the inability to rest, we are threatened, at a minimum, with fatigue and a decrease in efficiency, and at a maximum - Japanese-style karoshi. Here are some tips to help avoid this outcome, gives Alex Soojong-Kim Pan.

1. Look up to the greats

According to him, many famous scientists, public figures and artists "dedicated their lives to their work, not days and evenings." When examining their daily routine, one can notice the following: the work that we consider the most important for their legacy (for example, writing the “leading novel of the generation”), they were engaged in only a few hours a day. The rest of the time they traveled, met and corresponded with friends, and indulged in many other pleasant activities.

Here is what, for example, the working day of Charles Darwin looked like. Every day from eight in the morning he worked in the office for an hour and a half. At 9:30 I started reading the morning mail and answering letters. At 10:30 he again returned to more serious work, sometimes going to the greenhouses or to the aviary with animals, where he made observations and conducted experiments. At noon, Darwin announced with satisfaction: “I have done today Good work” and went for a long walk along his favorite trail, going from his Down House estate, located near London. When he returned, he answered a few more letters and retired in order to sleep. Then he walked around the neighborhood again and returned to his office to join the family for dinner at 17:30. That's the whole working day.

According to this schedule, Darwin wrote 19 essays, including On the Origin of Species, a book that still influences our perception of man and nature, and even causes controversy.

John Lubbock, British public figure and the researcher, who seemed to be involved in everything in the world (his track record includes politics, banking, archeology, biology, literary creativity), promoted relaxation. As a politician, in 1871 he gave the British extra days of national holidays (Bank Holidays). While doing business, Lubbock divided his day into half-hour blocks and constantly shifted his attention. After finances, he could well reflect on the problem of parthenogenesis in biology. He also spent a lot of time outdoors, playing cricket and golf.

Sujong-Kim Pan notes that both Darwin and John Lubbock had something in common: both lived full life, did not focus on one type of activity and at the same time left a significant legacy.

2. Get active

Rest, according to Soojong-Kim Pan, is more than just the absence of work. Many of the most relaxing and rewarding types of recreation (that is, those after which we really feel rested) are active. Exercise, a walk, or a favorite hobby will do more for you than watching TV on the couch.

Rest, just lying on the couch, is also sometimes simply necessary. By the way, doing nothing is also a difficult task, close to meditative practice. As a rule, we replace "nothing" with watching TV shows in the background, mindlessly wandering around the house and unproductive activities. So you still need to be able to do genuine idleness. This activity gives inner peace, while outdoor activities give more new ideas.

In terms of recreation, Sujong-Kim Pan proposes to look up to the Greeks, who valued sports activities to the same extent as wise conversations at feasts. The classical Greek model, which assumes the harmony of body and mind, is still considered by many to be the most successful.

3. Get good sleep

If at work you are advised to forget about sleep, it is better to treat such work with caution. For some time, the body can exist in a constant voltage mode, but soon this resource will end. Sleep helps us solve the problems we think about when we are awake. That is why they say "the morning is wiser than the evening" and "sleep with this thought." We would not recommend relying entirely on folk wisdom, but in this case sound ideas. During sleep, the brain sorts information and creates lasting memories.

In the pre-electrification era, people got up early and went to bed early. It was more profitable to work during daylight hours, otherwise you would not have enough candles. Now the conditions have changed, and with them our circadian rhythms have changed. However bright White light(such as comes from the screens of computers and smartphones) our body still perceives as a signal to wake up. That is why, for a good night's rest, it is recommended to part with gadgets half an hour or an hour before bedtime.

4. Don't wait for inspiration

Alex Soojong-Kim Pan says that while working on the book, he completely changed his attitude towards creativity. Previously, it looked like romantic ideas in the spirit of the 19th century - as if creativity is a kind of force from above that takes possession of a person spontaneously, and we just have to wait for the weather by the sea (or rather, the muse). Over time, Sujong-Kim Pan concluded that people with a long creative life just start working, and then inspiration comes. If you do this every day, you can call the muse constantly, at the right time for you.

The suggestion to "get more rest" to be like Darwin can cause a natural feeling of protest. A modern resident of Russia has to work hard to achieve something - or even just to make ends meet. Especially if you are a student with two part-time jobs, a single working mother, or received a rare and difficult specialty, within which it is difficult to realize yourself and receive a decent salary. Nevertheless, we all take regular rest, and it is in our power to make this rest less passive and more active.

Work that truly deserves the respect of other people does not exist apart from the person doing it.

Successful intellectual and creative activity is the product of individual efforts. It is precisely for the development of the personality that a productive rest is needed - that is, an active pastime, reflection, sports, self-development and communication with inspiring people. All this becomes fuel for our intellect and is converted into the movement of creative forces. During the rest you do not work - but at the same time you collect luggage, which will definitely come in handy for work.

Drink green tea: Herbal tea has an excellent relaxing effect. Green tea is a source of L-theanine, which helps to get rid of anger. Boil water, brew tea, and take a soothing sip in just a couple of minutes.

Chocolate bar: A few pieces of dark chocolate will help relieve stress and improve your mood. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism, but be aware that this is not desirable to abuse.

Remember to breathe Is there an easier way to relax? Slow, deep breathing can help lower blood pressure and heart rate. For a change, try breathing pranayama. This yogic method involves breathing first through one nostril and then the other, and is used to reduce anxiety.

Try progressive relaxation: Are you tense? Use the progressive relaxation method to learn how to relax in any environment. This method consists in the gradual learning of selective tension and relaxation of certain types of muscles.

Count back: Yes, this method is known to everyone and everyone, but it really works. Try counting forward and backward a few times. Your brain will not worry if it is busy with numbers.

Close your eyes: If you can, then it's all right. Just shield yourself from the noise of the office or the chaos of the street behind the protection of tightly closed eyelids. This is an easy way to restore calm and focus.

Body relaxation

Give yourself a hand massage: Of course, you will not be able to use the services of a professional massage therapist at your workplace. But it's entirely possible to do it yourself. This will be especially useful for people who spend a lot of time in front of the keyboard. And if you have a little more than five minutes, then it is quite possible.

Try acupressure: Acupressure is acupressure, which owes its birth to the ancient Chinese medicine. This method is less painful and completely safe, while being applicable everywhere and easily accessible for mastering by any person.

Ride the tennis ball: Take off your shoes and roll a regular tennis ball with your feet. Get a great impromptu foot massage. This is especially nice if you have to wear high heels.

wet cold water wrist: If you feel like now, then go to the toilet room and simply wet your wrists and the place behind your earlobes with cold water. This will help you quickly calm down and relieve stress.

new environment

Stay Alone: not everyone needs a forest cabin, but five minutes of solitude will help you collect your thoughts and clear your head.

Create your own Zen zone: find or create a special place for yourself to relax. This is a place where no one and nothing will disturb you. Perhaps it will be a comfortable chair in the hall or a secluded bench in the yard - the main thing is that you associate it with peace and relaxation.

Look out the window: If you constantly look at the TV screen or monitor, then a five-minute contemplation real life outside the window can be great to clear your mind.

Put in order: The daily clutter that surrounds you can be a much more irritating cause than you think. The chaos on the table is very often a reflection of the chaos in your head. Remove all unnecessary, put things in order and you will see how beneficial it will affect you.

Exercises

Stretching: At this word, do you have an image of a gymnasium and graceful gymnasts in twine? This is not at all necessary - you can stretch out without even getting up from your workplace. Try to stretch up and to the sides, various rotations body, slopes or, for example, .

Yoga: Many people think that yoga is very difficult and not quite suitable for a noisy city. However . Yoga is a great way to take control of not only your body but also your mind.

Good day, our dear readers. Irina and Igor are back in touch. The sweet word "vacation" is familiar to every working person. And how we look forward to this cherished vacation! But it also happens that the vacation passes, and the feeling of fatigue does not recede from us, and sometimes even increases.

Such an arrangement of affairs, of course, will not please anyone. Today, as part of our article, we want to tell you how to properly relax during your vacation, fill up with strength and return full.

Leave to be!

Adam J. Jackson said:

Rest rejuvenates the mind, body and spirit

A vacation should be a must, because all your productivity depends on quality rest. Rest is a time for restoring physical strength, intellectual energy and bringing oneself into a state of mental balance.

Working constantly at the same pace, usually fast, our body begins to experience, often visits us and dissatisfaction with life, and sometimes this all leads to depression.

It is clear that such a person will not be able to succeed at work, succeed in business negotiations and become a source of valuable ideas. That is why the vacation should be regular, you should not postpone it for “later”.

If you are afraid to drop out of the workflow for a long time, you can use your vacation days parts - two or three times a year. It is recommended to use the vacation at least twice a year and at least 10 days.

It is during this time that your body will be able to replenish the supply of necessary strength, and you will not have time to get used to a serene pastime and lose all your working skills, and also during this time the vacation will not have time to bore you.

Without a doubt, in order for your vacation to be complete, it needs to be planned, organized and timed. The following video courses containing the basic time management techniques can become your assistants in gaining the ability to control time, set priorities, and organize yourself:

“The master of time is highly productive time management according to the system of Evgeny Popov”
"Time management, or how to increase your efficiency"
Free online video course “Setting and achieving goals. How to achieve results in any business?

Rules for a good vacation

Many people plan big things during the holidays, like repairs, or take work on vacation with them. This approach is fundamentally wrong, because you do not allow your body and mind to rest, unwind and gain new strength.

The main rule have a nice holiday is a change of activity, a change of pace and a change of scenery.

A change in the type of activity is necessary, because the same thing every day slows down your mental processes and teaches you to do everything “on the machine”. Naturally this is not in the best way affects your brain, and routine activities drive you into a feeling of despondency and boredom.

A change of pace is necessary, because the constant rush puts your body into stress mode, it seems to you that you don’t have time for anything, and this causes an annoying feeling of dissatisfaction with yourself or, on the contrary, leads to complete apathy and lack of taste for life.

And, finally, you need a change of scenery in order to switch the work of your brains or the body as a whole to a new direction, to throw urgent problems out of your head at least for a while and find your source of energy.

For a change of scenery, it is not necessary to go on a trip abroad, you can choose a closer vacation in one of the beautiful places in Russia.

You can book cheap flights and an ideal room in a suitable hotel using the service Kupibilet.ru or buy train tickets to a selected location using the service poezd.ru .

You can also go to explore nearby places, rivers, lakes in your region.

Usually, the largest number A person experiences positive emotions and vivid impressions when he goes to a place that he has not yet been to. This is the approach that will give you the most energy.

Many people assume that rest should look like monotonous lying on the beach near the sea and doing nothing, however, such a rest can only add to your fatigue.

Phenomenon active rest consists in the fact that the body activates recovery processes more strongly precisely in conditions of activity that brings positive emotions.

Therefore, be sure to include excursions in your holiday program. You can select and book excursions using the service

The operation of the service is as simple as possible, you just have to click "Pick up".

And also take the time to any show programs, visiting parks, botanical gardens, leisurely walks, getting acquainted with any delicacies, as well as the thrill of various attractions or excursions of increased complexity.

A video course will help you plan your perfect vacation "How to Organize Your Perfect Trip" .

A few more tips for your perfect holiday:

Set aside a couple of days for "rebuilding", especially if you are eating or flying to another city on vacation. Do not plan active movements right away in the first days, allocate these days for calm walks and exploring the area, so you will let your body tune in for a vacation. You can also set aside two days for restructuring and moral preparation in order to get to work.
Do not include too many places to visit in the program. It can bore anyone! Choose a few, even a small number of places can bring great emotions into your life. The main thing is your inner satisfaction
Do not strive to relax "like everyone else", perhaps your ideal vacation will be the daily painting of landscapes and new areas, and not swimming and
Observe the measure - in food, in solar procedures, in bathing
Limit access to information. News, social networks, calls from work - it can all wait
Laugh more! Watch comedies, read books, surround yourself with pleasant company. Positive emotions- this is the main thing!

Do you have any principles have a nice rest or the perfect trip? Share them with us, we are very interested in your experience!

Best regards, Irina and Igor

“If you start dreaming about Friday night already on Wednesday, then there won’t be a good weekend,” says psychologist Shane Wayne from Sydney (Australia) and explains: “If you hate your job, your boss, every weekday, then from this level of stress, it is simply impossible to immediately switch to joy and relaxation. These guys live the same scenario: a hard drinking Friday night, a completely hangover-killed Saturday, a dull Sunday at the mall.

What to do: If you can't change jobs, at least change your attitude towards it. How? Humble yourself, or find something good in her, or come up with new incentives. Not an easy task, but you created this problem yourself, didn't you?

2. Don't count on too much

The bad news is that dreams of complete liberation must be forgotten. If during the week you work hard from morning to night, like a Kuzbass miner in a mine, then you can fill the refrigerator with food, visit your parents and dust off your favorite plasma only on weekends. Of course, these cases can be ignored, but then the list of unfulfilled obligations (including to yourself) will catch up with you in the form of guilt, like a parachute - a landing paratrooper.

But even if you are a lonely rich man with a housekeeper and you don’t have a list of worries for the weekend, you should not seriously expect that these two days will turn into a shining whirlwind of pleasures. You're not small anymore. “The higher the bar on Friday, the greater the disappointment on Monday,” explains Anthony Grant, founder of the Department of Applied Psychology at the University of Sydney.

What to do:“The happiness of a person is somewhere between freedom and discipline,” said the great Russian physiologist Ivan Pavlov. Think of the weekend as a time that will give you episodes of joy, not 48 hours of celebration. And if you are busy with business, change the mode of operation a little: for example, do not fuss, move around the city with a relaxed gait and look around. And also: completely free from worries at least one weekend a month.

3. Come up with rituals

Our ancestors did not take a steam bath, what would they do on the weekend. In the morning - to church, then family dinner, then conversations at the samovar. And everyone was happy. Psychologists say: you can completely relax on the weekend only in a familiar environment, getting the usual pleasures. Start some good tradition: go to the museum with a friend on Saturdays, play football with friends on Sunday mornings, receive guests on Friday evenings. “Besides, managing your time is much easier when there are some key points in it,” adds Grant, a psychologist already familiar to you. - A too big choice opportunity is a powerful stressor.”

What to do: Even if you know for sure that the first half of Sunday is always busy for you with classes in the aquarist circle, it would also be nice to plan the remaining time on the weekend in advance. Otherwise, you risk wasting time on TV, social networks and other nonsense.

4. Look for contrasts

“I work during the week, I don’t work on weekends,” only your brain will notice the difference. But what about the body? It will understand that today is not an ordinary Tuesday if you occupy your arms and legs with something unusual. You sit from Monday to Friday in front of the computer - run on weekends. You stand at the machine or work as a loader in "Auchan" - swim. If you are a triathlete athlete - well, after a week of training, go to the lecture “How human brain from Popular Mechanics magazine. Sleep at your pleasure in an easy chair.

What to do: British physiologists say that after a sports weekend, additional energy in your body will seethe until Wednesday. And what's next? For example, go to the gym on Wednesday night.

5. Look at people

Even if you are tired of squabbles at work, spending the weekend with your beloved dog is not best idea. “A proven way to take a break from communicating with some people is to communicate with others,” advises psychologist Shane Wayne. You change the picture, you hear new gossip, and at the same time, maybe you find out that all your problems are Kindergarten compared to the everyday life of your friend from the Pskov airborne division.

What to do: Hang out with positive companies the best remedy from stress. Data from neurophysiologists: when someone smiles at you, the so-called mirror neurons of your brain turn on a response.

How to break away. From work

You won't get the most out of Saturday and Sunday until you learn to leave work problems in the office. Australian work/life balance specialist (yes, there are some) David Hall knows how to do it.

1. Before you leave work on Friday, write down your to-do list on a piece of paper. things you need to do first on Monday. Then on vacation, your subconscious mind will allow you not to constantly scroll through this list in your head.

2. Set a milestone for yourself, after which the weekend begins. It could be the end of the day, a pedestrian crossing on the way home from work, or the first glass of wine at home. Having reached this mark, solemnly announce to yourself the beginning of the weekend.

3. On Friday, go to bed at the same time as on a weekday. After a work week, your brain needs rest, not loud music and ethanol poisoning. Otherwise, he will not be able to successfully guide you on the weekends.

4. Due to the development of technology, work does not leave office workers at ease even on weekends. If on vacation you need to check your mail, do it once a day, not more often.