Regular sleep
Energy means sleep. The key, according to occupational therapist Alexandre Nadeau, is to get regular sleep. “If you go to bed at 10 p.m. on weekdays and midnight on weekends, it’s pretty much within the same parameters,” he says. Short naps of 10 or 15 minutes can also be very beneficial. Factors that influence energy levels also include nutrition, exposure to light and exercise.
Exercise
PHOTO ALAIN ROBERGE, LA PRESSE ARCHIVES
Ahmed Jérôme Romain, kinesiologist and assistant professor at the University of Montreal
Good or bad idea, concentrating your physical activity on the weekend? Kinesiologist and assistant professor at the University of Montreal, Ahmed Jérôme Romain says that “weekend warriors” get similar benefits compared to those who spread their 150 minutes of physical activity throughout the week. And even 10 minutes of physical activity is already good, reminds Mr. Romain, who emphasizes that moving with people is even better for psychological health.
Planning
The idea is not necessarily to write everything down, but you have to set goals, says occupational therapist Alexandre Nadeau. “Otherwise, enjoyable activities often fall by the wayside,” he warns. For example, you can tell yourself that this weekend, you’re planning three things: doing some basic cleaning, socializing and doing an outdoor activity with the family. Rituals can also be established on weeknights, such as low-cost movie Tuesdays. Furthermore, planning tasks often saves time.
Screen time
Screens take up a lot of space in our daily lives. The goal is not to ban them, but to impose a framework (there are tools that allow us to establish limits), says Alexandre Nadeau. “After spending an hour on social networks, we will not be more satisfied with spending two hours, because in the medium and long term, it takes the place of other activities,” he says.
Mindset
Your son has soccer practice (again) and you want to be there? Try to savor the moment, for example by doing breathing exercises or chatting with the other parents… “We have some control over our state of mind,” emphasizes organizational psychologist and CRHA Julie Carignan. Would you rather dedicate 30 minutes of this workout to reading or jogging? Then go for it. “You have to become a magician and create time with time,” she says.
(Real) breaks
Some workers skip their breaks from work, hoping to finish early. Julie Carignan tells them this: “It’s rarely true that this happens!” If you work on a computer, there are much better things to do during your break than to look at your cell phone. Get out of your environment. Eating while working? It’s bad for your health, period.
Reflection
What energizes and what drains? The answer lies within. At work, we should at least respect the 60-40 rule, says Julie Carignan. When we work for an organization that aligns with our values, when we accomplish tasks that align with our natural talents, “we can finish the week more rested, even by working more hours,” she assures us.
Conflicts
Relationship conflicts are one of the things that drain you. So it’s best to learn how to manage them. Is it your boss who’s draining you? “You can ask to meet with him or her to take the time to get to know each other and be able to express your needs,” advises Julie Carignan. People who feel harassed at work would do well to call human resources for help, she says.