If you’re juggling work, health, friendships and a bit of “me time,” it can feel impossible to truly rest—let alone make progress toward the life you want. I’m Dr. Fay, a physician based in London, and after years of feeling like adulthood was running me instead of the other way around, I built a simple day-off routine that helps me feel organised, energised and calm.
This isn’t a list of ‘perfect Instagram habits.’ It’s a practical, evidence-informed sequence of small actions that free up mental space and set the tone for the week ahead. Here’s how I spend my day off so I leave feeling productive, present and recharged.
1) Start by emptying your mind
Before tackling anything, I do a brain dump—everything swirling around in my head goes onto paper. Research in cognitive psychology shows that writing down tasks and worries reduces mental load and decision fatigue. Once the clutter is out, I sort priorities using the Eisenhower Matrix: urgent & important, important but not urgent, urgent but not important, and neither urgent nor important. This clarifies what to do now, schedule, delegate or ignore, letting me conserve willpower for the things that truly matter.
2) Move your body to prime your brain
I used to think exercise was a luxury I couldn’t afford. Now I know it’s essential. Physical activity boosts brain-derived neurotrophic factor (BDNF), which supports neuron growth and improves memory, focus and executive function. A simple run or brisk walk on my day off clears my head and improves my ability to plan and make decisions for the rest of the day.
3) A practical pamper routine that actually helps
A day off should feel and look different from a workday. I keep my pampering practical and skin- and hair-health focused: dry brushing to stimulate circulation, a targeted shampoo (I’ve found anti-dandruff formulas can help scalp health), gentle toning and a hyaluronic acid moisturizer. I wrap my hair in a t-shirt to reduce breakage and finish with a blow dry when I want a polished look. Small, repeatable steps like these help me feel put together without wasting time.
4) Use downtime to learn, not just scroll
Rather than passively watching TV while I get ready, I try to use that time to take a short course or read. Ongoing learning increases cognitive flexibility and helps you develop new perspectives. Right now I’m doing a class on creative confidence that focuses on silencing the inner critic—perfect for turning passive habits into active growth. If you want creative momentum without huge time commitments, short online classes are a game changer.
5) Swap one coffee for matcha
On my day off I often choose matcha over coffee. Matcha contains L-theanine, an amino acid that works with caffeine to promote calm, sustained focus without the jittery spikes and crashes coffee can cause. A mindful cup of matcha helps me stay alert but relaxed—perfect for a day meant for restoration and productivity.
6) Midday reset: five minutes can change everything
When I notice attention slipping or stress rising, I pause. A brief mindfulness or breathing practice of five minutes lowers cortisol and improves focus. These short resets help me show up better for meetings and decisions and prevent the afternoon slump from derailing the rest of my day.
7) Confront imposter feelings with curiosity
Big opportunities sometimes trigger a visceral doubt—“Who am I to be here?” I still feel that sting. Now, instead of letting it shut me down, I name the feeling and ask whether it’s holding me back or inviting growth. If it’s self-limiting, I deliberately reframe it: either I deserve this, or I can build the skills to earn it. That mindset shift has been crucial in accepting new challenges.
8) Close the day with boundaries and connection
Because I front-load important tasks earlier, my evenings are for switching off. I set clear boundaries so work thoughts don’t creep in after hours—this supports better sleep and lowers stress. I also prioritise meaningful social time: conversations, shared meals or cozy TV with someone I love. Quality interactions boost oxytocin and give my hard work purpose.
Put together, these habits help me turn a free day into something restorative and forward-moving. You don’t need a perfect routine—just a few consistent practices that reduce mental friction and help you feel intentional. Try one change this week: a brain dump, a short workout, a mindful matcha, or a five-minute reset—and notice how much clearer the rest of your day feels.
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