The Energy Equation: Cracking the Weekend Slump

The gravitational pull of my couch has been higher than usual. I should probably check if someone is messing with the laws of physics, but it sounds like a lot of work and, well, my couch is quite comfy.

Here’s the scientific breakdown of this little physics problem, as scientific as you can get without a science degree (my degree in engineering doesn’t count). I live in Finland, the land of eternal and dark winters. Just when you think you've escaped the long, dark winter, the sun bursts back onto the scene, tossing your internal clock around like a concrete mixer at full speed. Combine this sudden influx of daylight with my own set of terrible habits, and you’ve got a recipe for exhaustion. My energy level has tanked, despite the sun doing its best to drag me outside.

Here’s the worst part: during the week, I can power through 12-hour workdays like a champ. But come the weekend? I am about as active as a hibernating bear, but without the sleep. It’s a bizarre paradox where being busy generates more energy, yet the promise of slow weekend turns me into a living, barely moving, couch potato.

Everyone knows the drill for fixing fatigue - sleep more, eat better, move around. Simple, right? If only simplicity equated to easiness.

Simple advice, complex execution

The solutions to my energy crisis are easy, but hard to implement in practice. There is this unwritten rule about having a baseline energy level to do, well, anything more strenuous than finding a movie to watch on Netflix. I mean, finding the right movie can take hours, but let’s face it, getting off the couch is 99% of the real battle and it’s not physical, but a mental battle.

Here’s another fun fact: time is not the real villain here. I could blame lack of time for not getting things done and taking care of myself, but who am I kidding here. Did I just spend the last 4 hours binge-watching The Office for the seventh time? Yes. Do I hate myself for it? Also, yes. This is not a time management crisis; it’s an energy management crisis. We, meaning me and you, have time for pretty much anything. The problem is just getting started on the important stuff and keeping the momentum up.

So, yes, the fix sounds simple: sleep more, eat better, and move your lazy ass. But let’s get real. Who’s expected to jump out of bed for a jog when every morning feels like you’ve been hit by a freight train? Who’s supposed to hit the gym when your diet oscillates between fast food and, well, somehow even more terrible food? And who in their right mind would slave over a stove cooking healthy meals when your body aches from the rare occasions you do make it to the gym? I’m totally exaggerating here, but you get the point.

Lazy hacks for lazy folks

Circling back to my rambling on the paradox between planning and adventure, I've realized something similar applies to managing our energy. Sure, daily life isn’t a project to be managed with spreadsheets, but a little strategic thinking doesn't hurt. You don't need a convoluted plan to overhaul your life; sometimes, it's about casting a simple vote for a better habit. The equation is quite simple, it’s based on idea from James Clear. Tiny improvements over time lead to big outcome. Consistency is the key, and progress is better than perfection.

What’s the first step to kick in the higher gear? Let's take a leaf from the engineer's book and do a bit of root cause analysis:

Sleep: Improving sleep starts with a consistent bedtime and wake-up time. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed. To do this, aim to go to bed and get up at the same time every day, even on weekends. To wake up refreshed, you need to hit the hay early. And to do that, you need to be bed-ready—sleepy and relaxed. Here’s a practical tweak: stop drinking copious amounts of coffee every day, dial down the caffeine as the day progresses and swap the late-night The Office binge for something a tad less flashy, like a book. Slowly shift these habits, and you're on a road paved towards better zzz’s. One less cup per day, one less sitcom episode every day, and you got two less things keeping you awake. What are other things affecting sleep? Well, nutrition and exercise.

Nutrition: Ever noticed how simple, healthy meals are often quite tasty? Think a crisp salad with some grilled chicken. But here's the catch—it’s just too darn easy to order a pizza or grab a ready-made meal from the store. Start your journey towards better eating by just buying the right ingredients during your usual grocery run. You’re already going to the store, only extra decision required is just to grab items. Once those veggies and meats are in your fridge, you're more likely to cook them. Prep in bulk if you can—your future self will thank you. Once you start cooking, you might as well cook a larger batch. You can even buy some prepared items too, like pre-washed and shredded salad, and cooked meat. These may not be that great, to be honest, but it’s a step towards better. With better nutrition, you probably do better on the exercise front.

Exercise: Here’s my secret and rather dumb trick—dress for a workout, even if you're feeling more 'meh' than motivated. Doesn’t even matter if you start watching TV in your jogging pants. Because once you're suited up, a quick jog around the block suddenly seems less daunting. And who knows? That short jog might just morph into something longer once you're out there. Better exercise habits will likely lead to better sleep.

In essence, the trick is to fool yourself into getting started. It's about making the first move so subtle, so undemanding, that it hardly feels like a decision at all. Once you're in motion, it's a whole lot easier to keep moving - something something about Isaac Newton. The tricky part is that you need to work on multiple fronts at the same time - but it’s better to take small steps on multiple fronts, than trying to take large steps on a single front. These tiny steps might seem trivial, but they create momentum, making the next steps in your little journey feel less daunting.

And what about the promise of slow weekend? Well, that’s still a little bit work in progress for me. I’ve spent most of my weekends with streaming services lately. What’s the little step towards better in this? I’m trying to play more video games, for example I’m well into Red Dead Redemption 2 on PC. Are video games time well spent? No. Are they better than streaming services? Slightly. Video games require at least a little bit of effort.

Unlocking the weekend potential

Video games barely count as something productive, so it’s clear a mindset shift is crucial. Reflecting on how I feel during the week versus the weekend, I’ve realized that weekends shouldn’t just be seen as a recovery period - if at all. They are for personal growth and advancing your own projects - like ones at work, but hopefully with a bit more joy.

I’ve previously written about turning ‘someday’ projects into ‘today’ projects. Weekends are the perfect opportunity to bring these into fruition. But how do we get out from the slump? Start by keeping up with the basic routines described earlier. Wake up early - don’t sleep late just because it’s the weekend. Eat healthy - don’t ‘treat yourself’ just because it’s the weekend. And the final monumental task, put on some pants like a civilized human being.

Then, ask yourself what are the projects waiting to happen? Grab a pen and paper, or digital notes app, if you must - and title the page ‘Someday I will…” Start jotting down the things you’ve been postponing. Here’s a peek at my list, with some of the more or less serious thoughts I’ve had lately, in no specific order.

Notice some patterns? Most items are either planning nightmares or just major time-sucks. Moving abroad can be a tricky process, while learning a new language require years of practice. So, these tasks need be broken down. How should you break down your list? The very first thing to consider is your motivation for the task at hand, will the project improve your life, will it answer your passion or is it something completely else? Life enhancing or just something to brag about at parties?

For me, chasing financial stability and freedom tops the list. Which of these projects could propel these goals? Perhaps pursuing a doctorate or moving abroad could be key contenders. Then there are my passion projects like traveling the world or earning a pilot's license because frankly, flying is cool (and I’ve heard that girls like pilots, so there's that). And on the side, there are joys like playing guitar, writing a book, or getting a dog.

Divide and conquer your projects. Look for overlaps and potential synergies. Start with something that brings you joy, and then maybe, take on the bigger beasts. But always double-check if the spark for each project is still burning. Because here's the harsh truth: most of my ambitions are more marathon than sprint - yours are probably too. You’ve got to love the journey, not just the trophy at the end. If the process drags you down, maybe it's time to let that dream go.

No matter the project, consistency is key. And let’s not forget—some dreams are expensive (like traveling around the globe), so factor in some solid financial planning. If you're not exactly rolling in dough, prioritize projects that might boost your financial standing. This isn't financial advice, just plain old common sense.

Once you’ve nailed down your projects and priorities, the next step is to start breaking the project down to actionable tasks. Remember, a project needs a clear end goal because shooting arrows in the dark might be thrilling, but you'll rarely hit your target. Take, for example, becoming a musician. Just deciding to pick up an instrument and learn a few songs might make you popular at parties, but does it make you a musician? I’d argue it doesn’t. The goal isn’t just to impersonate a musician at your next family reunion; it’s to actually develop the skills and live the life of one. Still sounding a bit vague? Break it down even further.

You don’t need - and probably shouldn’t have - a precise road map to follow. What’s crucial is spotting opportunities as they arise and taking tiny plunge toward your overarching ambition. Ask yourself: What’s the smallest step I can take next weekend that will nudge me closer to this goal? Maybe it’s just picking out the right guitar or piano. Maybe it's just visiting a music store to see what clicks, or spending an hour researching online which instrument suits your style. These small steps are your building blocks. Each tiny action is a victory on the path to your larger goal, making the journey feel less like a slog and more like a series of small triumphs. It's about making choices daily that reflect the person you aspire to be.

So, what's my 'someday is today' project? Well, it’s actually not any single one from the list but a broader effort to improve across the board. At its simplest, it’s writing. I used to squeeze writing this blog into coffee shop visits during the week. Now, I'm starting to exploit the weekend potential too. I mean, I’m almost finished with Red Dead Redemption 2 and need something equally important to work on.

And why writing? It underpins nearly any creative endeavor. It’s the skeleton key for unlocking doors to financial independence, which in turn, funds those pricier dreams. Writing a book, launching a YouTube channel, or even getting completely jacked—it all comes back to storytelling. Okay, getting completely jacked might not need a story, but paying for the gym and a personal trainer sure is easier with extra cash from a side hustle.

Don't wait for the perfect moment; take the first step this weekend, no matter how small. What small victory can you achieve that might lead to big changes?