Recharge in 7 days

There are times in life when we all feel that everything becomes too much and just getting through the day can be a real struggle. This can be caused by stress from work, school, university, an illness, caring for someone, or just generally going through a hard time. When we feel like this most of us believe we just need a break or a holiday to get away from things and to help get us back on track, but unfortunately most of us don’t have the luxury to go on holiday every time life gets too much. To help you, I created this “7-Day Recharge” plan which includes some simple changes you can do at home to help look after yourself, recharge, and get your mind and body get back on track.

The 7-Day Recharge plan came about last week when I recognised myself that things were becoming too much and I needed to do something about it. I decided to come off my laptop and phone for 7 days and to use those 7 days to focus on specific areas to help both my wellbeing and physical health. I stuck with the “7” theme and picked 7 areas to work on during my recharge week – meditation, limited screen time, eating well and drinking lots of water, sleep, nature and fresh air, exercise, and rest/chill out time. The 7-Day Recharge really helped me feel that I was back in control of my life and it has given me the motivation I need to keep it up afterwards. It generally just made me feel a lot calmer and happier moving forward. If you are feeling like things are too much at present, I would highly recommend for you to try the 7-Day Recharge and spend the week focusing on looking after yourself, as it will not only benefit you if you feel better, but it will also benefit those around you.

You can start the 7-Day Recharge anytime and anywhere. At the bottom of the post I have attached a “7-Day Recharge – Plan” and a “7-Day Recharge – To-do” sheet to help you plan your week and stick with it. This includes an example sheet with both to give you an idea on how to use them. Here are the 7 areas to work on during your 7-Day Recharge:
  1. Meditate – There are so many benefits from meditating daily. By taking 10-20 minutes out of your day to meditate, it will help quieten the mind and leave you in a calm, peaceful state. If you meditate first thing in the morning, it is a great way to start the day as that feeling of calm and peace will stay with you throughout. However, some people prefer to meditate at the end of the day to help them unwind and get ready for sleep. Find a time and place that suits you, and aim to try and meditate at least 5 times during your 7-Days to help you regain that feeling of tranquillity. Meditating on your own can be very hard, but there are loads of apps, podcasts, and YouTube videos to help you. Just type “meditation” into your app store, Spotify, Google or YouTube and you will find thousands of free guides. A great app that I use and recommend is “Headspace”.
  1. Limited screen time – When you’re feeling rubbish, scrolling through your Facebook or Instagram feeds won’t usually make you feel better, if anything, it will probably make you feel a lot worse. For me, during my 7-Day Recharge I decided to come off all screens (laptop and phone) for the whole 7 days. This may sound extreme to some people, but it’s what suited me and what I needed. I know this method doesn’t suit everyone or simply isn’t an option, so instead put limits on your screen time. You could:
  • Pick one or two days in your 7-Day Recharge to come off your phone and laptop completely. Give them to a friend or family member to hide so you won’t be tempted to look. If you work during the week, Sunday is often a good day to go screen free.
  • Put time limits on your devices. For instance, you could not look at your laptop after 7pm each night and not look at your phone after 9pm each night. If you listen to music to go to bed like me or need an alarm, then use your ipod or radio instead of your phone at night. It is also a good idea to avoid all screens within the first few hours of waking up. Again, set a time in the morning where you are screen free (I don’t allow myself to check screens before 11am).
Ideally, incorporating both things in your 7-Day Recharge would be more beneficial, and even better if you can keep it going after your week is up! As I said, it’s what suits you, and if going to the extreme and taking a few days off or a whole week off works for you, then go for it! Just decide how you’re going to limit your screen time during the 7 days and then stick with it.
Note: If you choose to still look at screens during your 7-Day Recharge, I would highly recommend avoiding social media and internet browsing. Try signing out of your social media accounts for a few days and see the affect this can have on your mood.
  1. Eat well and drink lots of water – When you fuel yourself with nutritional, healthy food, your body will love it, which consequently makes you feel good because a diet that’s good for your physical health is also good for your mental health. Make an extra effort during your 7-Day Recharge to put more time into cooking meals and aim to stick with natural, unprocessed foods. Put time aside to make a good breakfast in the morning, such as eggs or porridge, as it will ensure you don’t have energy slumps and you’ll feel more positive and ready for the day. Use the 7 days to try new recipes and do some batch cooking so not only do you always have something healthy and nutritious in the cupboards to eat, it will also help you feel more on top of things when your cupboards are fully stocked. Furthermore, drink plenty of water – this will help hydrate your skin and flush out toxins from your body. Becoming dehydrated not only causes physical symptoms such as headaches and tiredness, but it can also lead to mood changes. Carry a water bottle with you throughout the day and aim to drink a glass of water upon waking up to kick-start your liver and body.
Some of my favourite sites for healthy cooking include:
  1. Sleep – If you’re feeling overwhelmed and stressed, it is very likely your sleep will be affected. Getting a good night sleep is so important; it not only impacts your health but it also impacts your mood. The scientific benefits of sleep are innumerable. Put simply, more and better quality sleep equates to more happiness and better health! But getting a good night sleep is easier said than done as a lot of us find it immensely hard to switch off. To help you, I have gone into further details on sleep on separate blog posts. To read about “Sleep Routine”, click here, and to read about “Tips on Getting a Good night Sleep”, click here. Pick some points off either blog post to work on during your 7 days, such as getting a sleep routine (if so, create a routine), or listening to relaxation tapes before bed etc…
  1. Nature and fresh air – Spending the time to connect with nature is an amazing way to help you feel more peaceful and happy, reduce feelings of stress and negativity, and help you sleep better. Make it a habit to spend more time in nature: have breakfast or lunch outside, go for a walk, or maybe do some stretches, exercises or yoga outside. For those of you who are too ill to get outside, I find sitting in the garden or even on the front door step for at least 15 minutes per day can make a massive difference. If this is too much for you and you can’t leave your bed, then just opening the window in your room and breathing in the fresh air can make the world of difference. Again, plan something specific to do to incorporate fresh air and spending more time in nature, such as planning to eat breakfast outside for three mornings, or reading a book outside for 10 minutes each day, or meditating outside (no phone allowed during nature/fresh air time!!).
  1. Exercise – As we all know, exercise goes a long way to reducing stress as it produces endorphins which are our “feel-good” hormones. Even just a walk around the block or garden in the morning will energise and motivate you for the day ahead. Depending on your energy and fitness levels will determine what “exercise” means to you. For some people, like my sister, it means an intense workout at the gym and a run at lunch. For my dad, it means a 3-hour cycle ride. For my brother, it’s a game of football or rugby. For my best friend, it means a yoga class. For me, it means either a walk around the garden or 10 minutes of gentle stretches. The important thing is to find what’s right for you and to only do what you enjoy and are physically capable of doing. The important thing to remember is even the smallest amount, such as stretching, means you can still feel the benefits. Plan your exercise into your 7-day week so you always keep a time slot free for your exercise. If you’re very tired and suffer with fatigue like me, only do what you’re comfortable with, and often that means doing nothing – but that’s okay! If your body needs to rest, rest.
  1. Rest/chill-out time – During your 7-Day Recharge, aim to take 10-30 minutes out of each day to do something you love. This could mean doing something active such as going for a coffee with a friend, or baking, or it could mean not doing very much at all, such as reading, painting, doing a jigsaw puzzle, catching up on your favourite programme etc…Write a list of all the things in life you enjoy, and then plan to do one of those things on the list each day. This could be 30 minutes of reading each day, or watching a movie, or finishing your painting – whatever activity it is that you love and look forward to.

Below I have attached a 7-Day Recharge Plan and a 7-Day Recharge – To-do sheet along with an example sheet for both to help you plan your week and stick with it. You can download the sheets by simply clicking on them to then print and fill out. Good luck!

7-Day Recharge Plan









7-Day Recharge – To-do










Metta, E xx

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2 thoughts on “Recharge in 7 days”

  1. This was just the right time for me! So many good blogs but this is and will be a great help for me at this time.
    Thank you so much.

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