I saol gnóthach tá sé beagnach dodhéanta ligean dúinn féin sos a
ghlacadh gan trácht ar lá iomlán a cheadú dúinn féin gan ach an rud
inmhianaithe a dhéanamh. Is minic a bhíonn strus orainn nuair a
bhíonn an scíth a ligean, ní féidir linn a shuaimhniú mar agus muid
ag iarraidh ár n-intinn a scaoileadh tá muid ag smaoineamh ar gach
rud ba chóir dúinn a dhéanamh. Is minic a dhéanaimid dearmad ar
an bhfíric gur féidir le tógáil ach lá amháin saor in aisce borradh
inspioráide a thabhairt dúinn a d’fhéadfadh cumhacht a thabhairt
dúinn trí thascanna agus tionscadail sna seachtainí dár gcionn gan
éirí as.
Tá mí-cháil ar Eanáir as a bheith dubhach agus folamh; ar lá saor
b’fhéidir gur mhaith leat gan rud ar bith a dhéanamh agus dá bharr
sin tú ag luí sa leaba an lá ar fad ag scrollú nó ag codladh agus ag
deireadh an lae ní bhraitheann tú go bhfuil tú scíth a ligean,
mothaíonn an easpa gníomhaíochta mar chur amú agus mothaíonn
muid níos measa. fúinn féin ach má dhéantar iarracht a bheith
táirgiúil ar lá saor is féidir leat dul ar ais tríd an tine a lasadh. Is é an
rud is tábhachtaí ná dul i mbun gníomhaíochta seachas táirgiúlacht.
ghlacadh gan trácht ar lá iomlán a cheadú dúinn féin gan ach an rud
inmhianaithe a dhéanamh. Is minic a bhíonn strus orainn nuair a
bhíonn an scíth a ligean, ní féidir linn a shuaimhniú mar agus muid
ag iarraidh ár n-intinn a scaoileadh tá muid ag smaoineamh ar gach
rud ba chóir dúinn a dhéanamh. Is minic a dhéanaimid dearmad ar
an bhfíric gur féidir le tógáil ach lá amháin saor in aisce borradh
inspioráide a thabhairt dúinn a d’fhéadfadh cumhacht a thabhairt
dúinn trí thascanna agus tionscadail sna seachtainí dár gcionn gan
éirí as.
Tá mí-cháil ar Eanáir as a bheith dubhach agus folamh; ar lá saor
b’fhéidir gur mhaith leat gan rud ar bith a dhéanamh agus dá bharr
sin tú ag luí sa leaba an lá ar fad ag scrollú nó ag codladh agus ag
deireadh an lae ní bhraitheann tú go bhfuil tú scíth a ligean,
mothaíonn an easpa gníomhaíochta mar chur amú agus mothaíonn
muid níos measa. fúinn féin ach má dhéantar iarracht a bheith
táirgiúil ar lá saor is féidir leat dul ar ais tríd an tine a lasadh. Is é an
rud is tábhachtaí ná dul i mbun gníomhaíochta seachas táirgiúlacht.
Mar sin, cén chuma a bheadh ar lá saoire féinchúraim idéalach?
1) Ná socraigh aláram ach éirigh leat nuair a dhúisíonn tú:
1) Ná socraigh aláram ach éirigh leat nuair a dhúisíonn tú:
Níor mhaith leat dúiseacht ag mothú faoi strus nó scaoll a
d’fhéadfadh aláram a chur faoi deara. Lig do chorp a scíth a ligean
chomh fada agus is mian leis, áfach, chun an lá a chur amú éirí go
fisiciúil nuair a éiríonn tú comhfhiosach, gan stró ar bith cé chomh
tapa agus a éiríonn tú as do leaba, gan brú ort léim suas agus rith
amach an doras, ardaigh bíodh stráice agat agus déan réidh le aire
a thabhairt duit féin inniu.
2) Déan bricfeasta blasta:
Tá an t-am agat dul an mile breise agus glanadh suas ina dhiaidh,
gan rushing amach chuig ranganna nó obair is féidir leat rud éigin
níos spreagúla a dhéanamh ná babhla de choco pop nó píosa tósta
tirim. Déan tae nó caife le sileadh air agus tú ag cócaireacht do
bhricfeasta. Bain triail as oideas nua cosúil le pancóga nó tósta
Francach nó tabhair cuairt ar sheancheann is fearr leat cosúil le
tósta avocado le bradán nó uibheacha nó leite leis na barráin go léir.
Tóg an t-am chun na mothaithe a thabhairt faoi deara, an muga te i
do lámha, an leacht gal ag sleamhnú síos do scornach. Tabhair faoi
deara fuaim na popping tósta, an feadaíl citeal, do bhricfeasta ag
sileadh nó ag bubbling, boladh agus blas an bhia. Seachain
breathnú ar do ghuthán nó ar an teilifís agus do bhricfeasta agat, bí
i láthair agus déan iarracht suí le do chuid smaointe, tabhair faoi
deara do mhothúcháin an mhaidin sin agus socraigh d’intinn don lá.
níos spreagúla a dhéanamh ná babhla de choco pop nó píosa tósta
tirim. Déan tae nó caife le sileadh air agus tú ag cócaireacht do
bhricfeasta. Bain triail as oideas nua cosúil le pancóga nó tósta
Francach nó tabhair cuairt ar sheancheann is fearr leat cosúil le
tósta avocado le bradán nó uibheacha nó leite leis na barráin go léir.
Tóg an t-am chun na mothaithe a thabhairt faoi deara, an muga te i
do lámha, an leacht gal ag sleamhnú síos do scornach. Tabhair faoi
deara fuaim na popping tósta, an feadaíl citeal, do bhricfeasta ag
sileadh nó ag bubbling, boladh agus blas an bhia. Seachain
breathnú ar do ghuthán nó ar an teilifís agus do bhricfeasta agat, bí
i láthair agus déan iarracht suí le do chuid smaointe, tabhair faoi
deara do mhothúcháin an mhaidin sin agus socraigh d’intinn don lá.
3) Caith rud éigin compordach agus téigh amach:
Cuir ort rud éigin snug chun earráidí a rith agus nuair is féidir siúl.
Déan iarracht gan cluasáin a chaitheamh agus tú amuigh, bain
úsáid as an lá i ndáiríre chun teagmháil a dhéanamh leat féin agus
le do thimpeallacht. Bain leas as an lá, postáil an rud sin a raibh sé
de chiall agat é a sheoladh ar feadh na mblianta, piocadh suas na
píosaí sin sa siopa atá uait, déan na tascanna nach bhfuil am agat
dóibh inniu. Mothóidh tú chomh táirgiúil mura fiú níos mó ná gnáthlá
oibre nó staidéir le leath an strus.
4) Déan an lá speisialta:
Ag glacadh leis nach n-éiríonn leat mórán laethanta saoire, is féidir
leat a bheith fiáin le caitheamh leat féin inniu. Pioc suas sraith nua
PJ’s nó rud éigin compordach le caitheamh sa bhaile, pioc suas do
chuid deochanna agus sneaiceanna is fearr leat nó aon rud eile a
d’fhéadfadh a chur le beagán spleodar tú i rith na seachtaine mar
iris nua, leabhar, nó roinnt caife nó tae. málaí a bhfuil tú fós le triail
a bhaint as.
5) Tóg cith:
Ní hamháin cithfholcadh gnáth, nuair a thagann tú abhaile ó do
chuid earráidí go léir a rith agus gach rud a rinne tú a sheiceáil an
mhaidin sin, tóg ceann de na ‘cithfholcadáin go léir’ sin. Bearrtha,
exfoliate, déan masc aghaidhe, bain úsáid as na píosaí boladh a
fuair tú don Nollaig, bain taitneamh as na boladh agus na
mothaithe. Cuir roinnt ceoil ar siúl agus tú ag cithfholcadh, b’fhéidir
go lasann tú roinnt coinnle, nó bain úsáid as soilse sióg in ionad
spochadh a dhéanamh ar phríomhsholas an tseomra folctha
ionsáiteach. Nuair a bheidh tú críochnaithe, moisturize, déan do
tairní, malaí nó aon rud eile nach dtugann tú tosaíocht le linn do
sheachtain ghnóthach.
6) Spás suaimhneach:
Las roinnt coinnle, socraigh soilse sióga nó cúpla lampa, cuir na
soilse ar lasadh má tá roinnt agat agus cuach suas áit éigin cluthar
mar do leaba nó do chuach ag caitheamh do chuid pj nó tolglann
nua, boladh maith, mothú go maith. Déan an spás chomh
compordach agus áisiúil agus is féidir chun cúpla uair an chloig a
chaitheamh ag sosa anseo.
7) Lig do scíth:
Tóg am le rud éigin a mbaineann tú taitneamh as a dhéanamh nach
mbaineann leis an obair nó leis an oideachas. Cé go mothaíonn
neamhtháirgiúil rud éigin a dhéanamh chun críocha áineasa amháin
caithfidh tú a choinneáil i gcuimhne go bhfuil tú ag athlíonadh do
chuid fuinnimh agus spreagthachta atá an-táirgiúil ann féin. Bácáil,
cócaráil, léigh, dialann, déan seinmliosta, féach ar sheó, gabháil le
haon chaitheamh aimsire ísealfhuinnimh a chuideoidh le d’intinn
agus do chorp a scaoileadh saor don tráthnóna.
8) Déan plean:
Anois go bhfuil d’intinn soiléir, agus go bhfuil tú ag mothú ar do
scíth, déan liosta de gach rud atá tú buartha faoi nó a chaithfidh tú
a dhéanamh sna seachtainí atá romhainn. Áirigh coinní, ranganna,
spriocdhátaí, d’uainchlár oibre, tiomantais shóisialta agus
gealltanais phearsanta. Nuair a bheidh sé ar fad agat i bhféilire nó
dialann féadfaidh tú do scíth a ligean agus fios agat nach
ndéanfaidh tú dearmad ar do chuid gealltanas a chomhlíonadh agus
gur féidir leat strus a laghdú agus fios agat go bhfuil am agus áit
ann do na gníomhaíochtaí seo agus nach gá duit dhéanamh milliún
rud ag an am céanna.
Tá sé ríthábhachtach muinín a bheith agat as lá scíthe, ba chóir go
mbeadh siad éigeantach go seachtainiúil nó go míosúil ag brath ar
cé acu a bhraitheann tú atá riachtanach duit, ní rud éigin le tuillte
nó le demonized chun taitneamh a bhaint as. do shaol, d’oideachas,
nó do ghairm bheatha; más rud ar bith a spreagfaidh sé thú a bheith
táirgiúil, do leibhéil fuinnimh agus spreagtha a athchóiriú agus cuirfidh sé ar do chumas lá a chaitheamh i do shaol i ndáiríre.
As Bearla/ In English
In a world of hustle culture it’s nearly impossible to allow ourselves to take
a break let alone permit ourselves a whole day of doing only the desirable.
Oftentimes relaxing feels stressful, we can’t calm down because while
trying to unwind our minds are racing thinking of everything that we
should be doing. We often overlook the fact that taking just one day off
can give us a surge of inspiration which can power us through tasks and
projects for the following weeks without burning out.
a break let alone permit ourselves a whole day of doing only the desirable.
Oftentimes relaxing feels stressful, we can’t calm down because while
trying to unwind our minds are racing thinking of everything that we
should be doing. We often overlook the fact that taking just one day off
can give us a surge of inspiration which can power us through tasks and
projects for the following weeks without burning out.
January is infamous for being depressing and empty; on a day off you
might want to do nothing consequently finding yourself lying in bed all
day scrolling or sleeping and at the end of the day ironically you don’t feel
rested at, the lack of activity feels like a waste and makes us feel worse
about ourselves but trying to be productive on a day off can backfire by
burning you out. The key is engaging in activity not productivity.
So, what could an ideal self-care day off look like?
1) Don’t set an alarm but do get up whenever you wake up:
You don’t want to wake up feeling stressed or panicked which an
alarm could potentially trigger. Let your body rest for as long as it
wants however, to avoid wasting the day physically get up when
you become conscious, no rush in how fast you get out of your bed,
no pressure to jump up and run out the door, just rise have a stretch
and get ready to look after yourself today.
2) Make a yummy breakfast:
You have time to go the extra mile and clean up after, without
rushing off to classes or work you can do something more exciting
than a bowl of coco pops or a dry piece of toast. Make tea or coffee
to sip on while you cook your breakfast. Try a new recipe like
pancakes or French toast or revisit an old favourite like avocado
toast with salmon or eggs or porridge with all the toppings. Take
the time to notice the sensations, the hot mug in your hands, the
steaming liquid sliding down your throat. Notice the sound of the
toasted popping, the kettle whistling, your breakfast sizzling or
bubbling, the smell and taste of the food. Avoid looking at your
phone or TV while having your breakfast, be present and try to sit
with your thoughts, notice your emotions that morning and set your
intentions for the day.
3) Get into something comfy and get outside:
Put on something snug to run errands in and where possible walk.
Try to avoid wearing headphones when outside, really use the day
to connect with yourself and your surroundings. Exploit the day, post that thing you’ve been meaning to send off for ages, pick up
those bits in the shop that you need, execute the tasks that you
‘don’t have time for’ today. You will feel as productive if not even
more than a normal day of work or study with half the stress.
‘don’t have time for’ today. You will feel as productive if not even
more than a normal day of work or study with half the stress.
4) Make it ultimate:
Assuming you don’t get many days off, you can really go wild with
treating yourself today. Pick up a new set of PJ’s or something
comfy to wear at home, pick up your favourite drinks and snacks or
anything else that might give you a bit of excitement during the
week like a new journal, a book, or some coffee grounds or tea bags
that you are yet to try.
5) Take a shower:
Not just any shower, when you get home from running all of your
errands and checking off every to-do you embarked on that
morning, take one of those steamy ‘everything showers’. Shave,
exfoliate, do a face mask, use the smelly bits you got for Christmas,
really enjoy the scents and sensations. Put some music on while
you shower, maybe light some candles, or use fairy lights instead of
flicking on the intrusive main bathroom light. When you’re finished,
moisturize, do your nails, eyebrows or anything else you don’t
prioritize during your busy week.
6) A calm space:
Light some candles, set up some fairy lights or a couple of lamps,
switch on the LEDS if you have some and curl up somewhere cosy
like your bed or your couch kitted out in your new pj’s or lounge-
wear, smelling good, feeling good. Make the space as comfortable
and convenient as possible to spend a few hours resting here.
7) Wind down:
Take time to do something you enjoy which is unrelated to work or
education. Although doing something solely for recreational
purposes feels unproductive you have to keep in mind that you are
replenishing your energy and motivation which in itself is highly
productive. Bake, cook, read, journal, make a playlist, watch a show,
engage in any low energy hobby which will help to unwind your
mind and body for the evening.
8) Make a plan:
Now that your mind is clear, and you are feeling rested make a list
of everything you are worried about or need to do in the
approaching weeks. Include appointments, classes, deadlines, your
work roster, social commitments, and personal commitments. Once
you have it all in a calendar or journal you can relax knowing that you won’t forget to fulfil your commitments and you can reduce
stress with the knowledge that there is a time and a place for these
activities and you don’t have to do a million things at once.
activities and you don’t have to do a million things at once.
It is vital to trust yourself with a rest day, they should be mandatory
weekly or monthly depending on which you feel is necessary for
you, not something to be earned or demonised for relishing in.
Recognise that taking this time for yourself occasionally will not
sabotage your life, your education, or your career; if anything it will
inspire you to be productive, restore your energy and motivation
levels and enable you to spend a day truly living your life.
