The importance of scheduling downtime

Posted by Emma on 2 April 2017 / 10 Comments

If you're not scheduling downtime into your routine is it any wonder you never have time for yourself? Here are 17 ways to build relaxation into your life | do nothing, downtime, switch off, clear your mind, digital detox, self-care, ways to relax, single parent, single mother, single mum, single mom, self-employed, self-employment, how to switch off, freelance, freelancing, working mum, working mother, how to rest your brain, how to relax your mind

Once upon a time in a lifetime far, far away I was a certified expert at chilling out. Pre-child and before self-employment, I can vaguely recall a time when I could luxuriate in unlimited downtime. Well, unlimited outside of work hours that is.

I was an expert at putting rock solid boundaries between my work and home life. As soon as I left the office my work brain switched off. I could go to the gym, out for dinner with friends, watch TV, or lie on the couch reading all weekend if I wanted to.

Those days are long gone.

Realising that my downtime would ALWAYS have a tight time limit on it was a shock to my self-indulged system when I became a mum.

For 39 years I’d been able to suit myself. And while I’d longed for my life to have a purpose beyond myself, it was still a big wake-up call.

Add working from home into the mix and it became nigh impossible to ring-fence my once taken for granted me-time.

One of the biggest lessons I’ve learned over the last year and a half is that when you work from home there’s no boundary between work and your personal life unless YOU impose one.

For far too long I was getting down to work straight after the school run, working all day before rushing to collect my daughter and doing the mum thing until bedtime. Then I’d get the laptop out again to spend the evening working – while peering at the TV over the laptop.

Of course, on top of all that I had to do the food shopping, pay the bills, manage the housework, get my daughter to her activities, and generally be super mum.

I was sending myself on a high-speed express train to burnout, disillusionment and anxiety and depression.

Despite setting out with the intention of only working school hours, I was flogging myself harder than any boss ever had. And for very little return at times.

I started to wonder if it was all worth it.

I needed to give myself a break. Literally and figuratively. After all, if I didn’t take care of myself who else was going to? And if I worked myself into a nervous breakdown who was going to take care of my daughter?

As a single parent, you’re it.

So I took a step back and examined what it was I wanted out of life. It was then that I realised I’d drifted too far from my ‘why’.

I’d left my job to have MORE control over my life not less. I’d chosen to work for myself to be able to be there for my daughter, not to be ignoring her while I was bent over my laptop.

So I redesigned my life in a number of fundamental ways. I wrote a ‘life plan’ to help keep me focussed what’s most important to me, I moved in with my mum to ease the financial pressure, I started building downtime into my schedule.

Related:  Why I’ve decided to change the direction of my business in 2017

It’s very easy to push relaxation to the bottom the pile, but if you don’t switch off regularly you end up no good to yourself, your work OR your kids.

If you don’t take time out to recharge you’ll quickly find you’re running on empty.

Below I’ve listed a few ways that I build downtime into my daily, weekly, monthly and annual schedule. I highly recommend you do the same. It will help keep your stress levels manageable, frustration and disillusionment at bay and your motivation and creativity flowing.

You don’t have to do all of them, decide what works for you and try and build a few into your life.

First, minimise distractionsThe importance of scheduling downtime - Single mum self-care

The distractions of the digital world were massively responsible for a lot of my mental fatigue. So being brutal about minimising digital distractions has made a huge difference to me.

  • Tame the Facebook beast. Remove the Facebook app from your phone and switch off the Facebook newsfeed. (I use a Chrome extension called Newsfeed Eradicator). If you’re as much of a social media addict as I am this will feel like a HUGE step. But believe once you eliminate the time-sucking distraction that is Facebook you’ll realise how little you’re actually missing and GET YOUR LIFE BACK.
  • Have a strict ‘no screens in the bedroom’ rule. I leave my phone downstairs when I got to bed otherwise I WILL stay up late checking Twitter one last time and I WILL pick up my phone as soon as I wake up. Out of sight, out of mind.
  • Turn off push notifications on your phone. Do you really need to know that someone liked your latest Facebook post or sent you an email the moment it happens? No. Take back control. Turn off ALL push notifications except genuinely essential ones (are there any?).
  • Set your devices to go silent or switch off at a certain time each evening. My phone and laptop go into night mode or shut down at 9.30pm (you can always override this if you need to, but try not to!).

Daily

  • Write morning pages. Keep a notebook by your bed and as soon as you wake up write without stopping for at least 10 minutes. Don’t worry if it’s nonsense, turn your critical self off and just let the words flow.
  • Meditate. I try to do this before my daughter is up but also try to snatch a few minutes of quiet mindfulness throughout the day.
  • Take a walk.  I often go for a 20-minute walk straight after school drop-off, and before starting work. It’s great thinking time. Or just focus on the sounds around you. Bonus points if you can do this somewhere green and surrounded by nature.
  • Yoga. I’ve mentioned my yoga best buddy Adrienne before. Morning noon or night a few minutes, or even better half an hour, of yoga will help you recalibrate your brain and refresh your mental capacities.

Related:  8 quick mood boosters for when everything sucks

Weekly

  • Schedule a regular ‘switch off night’. Go analogue for one evening a week. I love doing this. Every Wednesday night I have an evening without any screens. No TV, no laptop, no phone. Instead, I read a book, have a bath, talk to a friend on the phone, do yoga or cook. Anything that doesn’t need a screen.
  • Exercise. Go to a yoga class, swim, run, play netball. Whatever you enjoy that lets you move your body and stop thinking about your to-do list.
  • Have a bath. Every Sunday night I run the bath and settle down with a book. So simple, but it feels like such a treat.
  • Get into bed early with a good book. Nuff said!

Monthly

  • Go on a big country walk. Take the kids and just be with them, immersed in green space, away from any distractions.
  • Have a duvet day. Sometimes it all gets too much and you have to admit defeat and hide in your bed, or the sofa binge watching Netflix (Gilmore Girls is ideal for this!). I also think it’s worth deliberately scheduling a day to do this. Just before the school holidays is always a good time so you can recharge the batteries before chaos hits.
  • Go to the cinema alone. I love doing this. Before I had a child it felt like a sad, lonely thing to do. Now it feels like a super indulgent way to spend my time. (Note to self: must do this more often!)

Quarterly

  • Book a spa day away day! This is an idea stolen from one my beautiful business besties, Kerri Walker and I LOVE her for introducing me to it. So much more fun that the traditional work away-day. I keep an eye on Groupon for special offers and then book a day to focus on something that needs my undivided attention. Or I take a book and just switch off. Such a treat. And a huge perk of being self-employed – if it’s a working away day you can put it on expenses!

Yearly

  • Go on a retreat. OK,  admittedly this is slightly trickier to achieve when you’re a single mum with little kids. But if you have a willing grandparent or another relative who’s happy to look after your little one/s then I urge you do to do this. Book a weekend away with friends or by yourself to totally recharge and rejuvenate. Sleep, eat, read, knowing there’s nothing else to do and nowhere else for you to be.

In May I’m looking forward to my first ever holiday away from my daughter. A week in Greece at a yoga and writing retreat. Bliss. The last six months have been tough – I look and feel exhausted and my patience is at a record low.

I can’t help feeling a smidgen of guilt of going away alone, and for spending money on a trip my daughter isn’t getting to go on, but I know I’ll come back a better person and a better mum for having a well-deserved break.


I know you’ve heard it a million times, but taking time for you is really important. I’ve learned from hard-won experience just HOW true that is.

Despite being well aware that I needed to give myself a break, me-time always went to the bottom of the priority list. There was always something else to do before I could close my laptop.

One last tweak to a post, or one last email to send. And before I knew it, hours had passed and any opportunity to relax had been missed.

The thing is, there will ALWAYS be more to do. It’s up to you to draw the line that says ‘I’m important too’.

Diarise your downtime and protect it fiercely. If you skip a scheduled session of downtime, make sure you don’t miss the next one. After a walk, a good night’s sleep or an evening off grid you’ll return to your to-do list in a far more productive state of mind.

What will you next downtime session be? Let me know in the comments.

Got questions? Leave a comment, lets’ chat!

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10 responses to “The importance of scheduling downtime

    • Thanks Maya! Yes, it can be overwhelming at time – which makes it even more important to remember to look after yourself first! Thanks for reading and commenting 🙂

  1. Great tips. I get up early so I can have my own downtown every morning. I start with a five. I hate meditation then enjoy my breakfast and a cup of hot tea in peace. I used to read during this time or do morning pages but lately catching up on blog commenting seems to have taken over, think I need to change that x
    #brillblogposts

    • Thanks Alana. Yes, my morning time is precious to me too. I have a teasmade in my bedroom (that I call my husband replacement, though my friends tell me my teasmade is far more reliable!) and I try to write my journal (morning pages) and get my day planned out while I’m still in bed before my daughter wakes up. Sometimes it works, sometimes not!

  2. So much love for this… some really great tips! I have written about this too recently as I think Moms are always falling victim to forgetting to look after themselves! Phone time is so important to limit at times… I genuinely look mine to the bath with me yesterday then thought… what am I doing!?? Haha! #brilliantblogposts

    • Thanks Rebecca, and ha! Yes, I’ve done that before too! I’ve sat in the bath updating my Pinterest boards and then thought ‘what on earth did I do that for?’! So now the bathroom, as well as the bedroom, are sacred screen-free zones!

  3. Jennie Blicher-Hansen

    Hi Emma, Great post, thanks. Up until I got an iPhone (March 2015), I used to read for 2 hours every night after the children were asleep. We are just in the middle of devising a screen management policy for the whole family, and these are great tips :- )
    xxx Jennie

    • Thx honey! I found exactly the same! Hence the ban on having the iPhone in the bedroom. We’re all better off for it because I was staying up late scrolling through nonsense on my phone, and then waking up exhausted every day! Phones are like crack! Now I’m back to reading when I get into bed which I love, and have to do to get to sleep. Good luck with it 🙂

  4. Yes! This really resonates with me…. I’ve decided I have to give myself a break, so on weds afternoons when my boys are at nursery for 3 hours I’m using that as my weekly down time – rubbish tv catch up, coffee, seeing friends, whatever, but I’m using it as ‘me’ time because I’m exhausted working all day every day and looking after the kids, the house, the bills, the shopping, etc etc…. we just never give ourselves time with out guilt so this mine!

    • Good for you Fiona! We all need time to decompress and just be ‘us’ not mum, employee, daughter or any other of the myriad of hats we put on! Enjoy it!

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