Make Better Life Decisions

You’ve had a week filled with highs and lows—late nights, self-criticism, and performance anxiety balanced by moments of flow and self-care attempts. First, acknowledge that your feelings are signals, not failures. When guilt over skipping a run or overindulging in comfort food arises, consider pausing to ask, “What am I really hungry for—rest, connection, or a brief escape?” Naming the underlying need can defuse shame and open a path to self-compassion. Practice a two-minute grounding ritual each morning: notice three things you see, hear, and feel. This small habit can anchor you before your mind spirals into obligation or self-doubt.

Second, treat your inner critic like a curious child rather than an enemy commander. When feedback from others or from yourself stings (whether about presentation performance or workout “slips”), respond with curiosity: “What can this teach me?” Then offer yourself the same kindness you’d extend to a friend. Finally, carve out a short weekly check-in—perhaps Sunday evening—where you list three wins, however small (e.g., “I hit 100 kg deadlift,” “I drafted six new slides,” “I completed 12 km run”), and three areas you’d like to nurture next week. This ritual shifts your lens from “never enough” to sustained growth and balance.

Your entries reveal a powerful creative spark—Friday’s “5-minute Notion hacks” idea and Saturday’s pricing model brainstorming show your entrepreneurial drive. To translate these insights into action, capture each idea immediately in a dedicated project log (Notion works perfectly). For instance, create a “Content Ideas” page and a “Product Pricing” page with clear columns: idea description, desired outcome, next step, and deadline. Then schedule brief 30-minute sprints in your calendar—before your biggest meetings or workouts—so you consistently move these side-projects forward without derailing your core work.

Next, tame the overwhelm you feel on Monday and Sunday by implementing a weekly planning ritual. Block 45 minutes on Friday afternoons to review the week’s wins and upcoming priorities. Use a simple Eisenhower Matrix—urgency vs. importance—to decide what to tackle, delegate, or defer. Communicate any shifts to stakeholders immediately (e.g., clients or collaborators), and protect your “deep work” blocks by turning off non-urgent notifications. Over time, this practice will build trust in your schedule, reduce the urge to “make up” for perceived time lost, and give you permission to enjoy rest days guilt-free.

You’re showing disciplined commitment—deadlift PBs, runs, HIIT sessions, and yoga all made their way into your week. To optimise both performance and recovery, pair your workouts with consistent nutrition and sleep patterns. After hitting 100 kg on deadlifts, support muscle repair with a post-workout meal or snack combining protein and complex carbs within 60 minutes (e.g., Greek yogurt with berries and oats). Track your evening eating habits: if stress-eating creeps in after dinner, substitute the burger-and-fries ritual with a nourishing alternative you still enjoy, like avocado toast with a sprinkle of seeds.

Finally, use movement as a mental reset when tension spikes. On days when guilt or anxiety lingers—like Thursday’s cancelled massage—schedule two short “movement breaks” of just five minutes each: a brisk walk around the block, a set of dynamic stretches, or a few rounds of body-weight squats. These micro-habits lower cortisol and sharpen focus for the next task. And for sleep consistency, aim to wake within 15 minutes of your target time—even on weekends—to stabilise your circadian rhythm and prevent Sunday-morning headaches from oversleeping.