Jumpstart Your Week for Success
Successful people commonly have a ritual of habits they complete in order to set themselves up for a great week. You too can jumpstart your week for success!
Think about it….. you are in charge of what kind of week you are going to have. You may choose to wait till the last minute to toss your laundry into the washer and dryer, leaving you with no time to fold, and now you have to wear wrinkled clothes to the office. Or, maybe you choose to spend two hours on social media and not meal prep the groceries you bought, leaving you to order take out, and having to pay TWICE as much for food.
I am writing to the people who recognize that there is room for improvement, and are willing to make a few small changes to help their weeks go smoother. Follow these steps to get the most out of your week and promote success in your personal and professional life.
Exercise
I know you don’t want to do it, but you have to. The evidence backing all of the benefits of elevating our heart rate for at least 30 minutes every day is overwhelming. Daily exercise improves heart health; aides in weight management; strengthens bones and joints; and decreases our risk of diabetes, some forms of cancer, high blood pressure, depression, and even premature death (Warburton et al., 2006). Plus the increased blood flow to the brain will help you with the next steps!
Set Weekly Goals
Now that your blood is pumping and your brain is fired up, write your goals down. I prefer to write my goals on something tangible, like the dry erase board on my fridge. I hold myself more accountable when I see my goals often. Also, by keeping the goals visible to the whole household my husband is always up to date on what still needs done. That way he can help out when possible, like when we need to run to the bank or get groceries, for examples. You will want to format your goals the S.M.A.R.T. way for better success.
Specific: What exactly will you accomplish?
Measurable: How will you know when the goal is achieved?
Achievable: Can this goal be done?
Relevant: Does this goal align with the ultimate goal?
Time: When will this goal be completed by?
(How to Write SMART Goals, 2016-2017)
Examples: I will walk on the treadmill for 30 minutes fives times this week. On Sunday I will cook and divide up the food I will eat for lunch. I will do one load of laundry each evening so I don’t have all the laundry to do on the weekend.
Crossing a completed goal off your list is so satisfying and fills you with a sense of accomplishment. It won’t be long before your to-do list turns into a done list!
PRO TIP….. I even write down small goals, like take out the trash and make the bed. Completing a few small goals can sometimes give you the motivation to take on a big goal.
Review Finances
Early in adulthood I was terrified of logging into my bank account. I knew I was spending more than I should have been and not saving near enough. One day I decided to challenge myself to log into my bank account every day for the next 7 days. That week gave me a great perspective on where I needed to make improvements.
Take a moment to look over your pocket book. How much money do you have in your checking account? Savings account? What did you spend your money on last week? Are there any improvements you can make this week? (Good opportunity to achieve another goal.) What bills are due? Go ahead and pay those during this time. Set a budget for this week. Make a commitment to set aside some money for your savings.
Grocery Shopping/Meal Prepping
Are you the person going to the grocery store every day after work to get your food for the evening, nothing else, and then repeating the same process the next day? Well, not anymore…
Now that you have your weekly budget set, it’s time to spend it…. on the food you’re going to enjoy this week! Start with how much money you plan to spend and a list. The secrets to grocery shopping is never do it hungry and don’t stray from the list! If the healthy side of you made the list, but the hungry version of you is doing the actual shopping, you will be in trouble.
Plan your meals out for the week for ultimate success! What are you going to eat for breakfast each day? Is that breakfast going to align with the health goals you have made for yourself? What about lunch and dinner? Try to make it easy by eating the same meal multiple days in a row. I am not above throwing some chicken breast in a crock pot for a few hours with some seasoning, carrots, celery, and baby baker potatoes. Boom! Lunch for the next 5 days. I am way too busy to be spending hours in the kitchen and so are you!
Alrighty, get your shopping done ahead of your busy week, cook, and divide out your meals to save time and money, while also keeping you on track to meet any health goals you are striving for. Your future self will thank you.
Plan the Week
Look ahead at what you’ve got going on this week. Meetings, appointments, and errands should be jotted on the calendar and brought to the attention of everyone in the household. Life is so chaotic at times that we can easily forget our spouse has a late meeting one day and maybe the kids have sporting events to attend.
In my own experience, my husband’s work schedule is challenging to keep track of. He never has a set schedule, overtime is sometimes unpredictable, and he frequently has mandatory training classes. We have to keep in constant communication with each other about what the next several days look like in order to keep the household running smoothly. Thank goodness he loves his job! …Most of the time anyway.
So, take a moment to look at everyone’s schedule for the week and plan out who will be able to take the kids to their events, or who will be in charge of dinner which days. Most arguments stem from a lack of communication, and because our time is so limited and valuable, we do not want to be wasting it disagreeing with each other over a miscommunication. Additionally, planning ahead like this will prevent you from piling up all of your errands on one day and overwhelming yourself.
Laundry, Clean, Organize
Pretty self explanatory here. Jumpstart your week for success by having clean clothes and a clean house. This is crucial before moving on to the last tip.
Are you running short on time? Set a timer. Take 30 minutes to quickly get as much done as you can. I just challenged myself to this recently and I was able to load the dishwasher, clean off the kitchen table (bills and random things that needed put away), scrub two toilets, clean both bathroom sinks, pick up the dog toys, and fix the couch cushions! Was it a spotless house? NOPE! But I got enough done that I felt comfortable enough to sit for a while.
It’s a lot more enjoyable to relax when you don’t have dirty dishes in the sink or floors to vacuum.
The Ultimate Final Tip– Self Care
Treat yourself! You’ve earned it after working so hard to jumpstart your week for success!
Run a hot bath, get your toes done, get a massage, indulge in your favorite TV show! Whatever helps you unwind after marking off everything on your to-do list. You cannot constantly meet the needs of those around you if you aren’t meeting your own needs first. So, do yourself a favor and schedule time to do the things that bring you peace, joy, and relaxation throughout the week.
Disclaimer: The health and wellness advice provided on this platform is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.
References: Listed in order of appearance
Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006 Mar 14;174(6):801-9. doi: 10.1503/cmaj.051351. PMID: 16534088; PMCID: PMC1402378.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378
How to Write SMART Goals: A Guide for Managers and Employees (2016-2017). Retrieved from: https://www.ucop.edu/local-human-resources/_files/performance-appraisal/How%20to%20write%20SMART%20Goals%20v2.pdf
