Ever feel like you’re just working for the weekend? You could have a better work week if you are more deliberate about how you spend your weekend.

“Unwinding on the weekend can make you more productive during the work week,” says Jennifer Rusk, a behavioral health case manager with BlueCross BlueShield of Tennessee.

How to make your downtime work for you

Jennifer Rusk: The weekend is a time when we can step away from work and focus on resting and spending time with our families. To be our best work selves when the weekend ends, we need to practice self-care. Ask yourself, “What will fill my cup and help me feel recharged?”

Here’s how to pick activities that will help you recharge and get ready for the upcoming work week:

1. Find something active to enjoy. Move your body and get your blood pumping. It doesn’t have to be an extreme sport. Go for a walk, take a dance class, or even play freeze tag with your kids.
2. Focus on positive social connections. Look for opportunities to connect with people you care about. Invite friends over for dinner, have coffee with a favorite relative, or call your best friend and catch up. You don’t have to spend your whole weekend socializing to get the benefit of some quality time.
3. Make healthy choices. Eat foods that fuel your body and provide nutrition that you need.
4. Enjoy your favorite hobby. If you love to putter in your garden or read the latest thriller, go for it. Doing things that you enjoy can help you stay energized.
5. Engage in informal networking. Choose a few simple activities to propel yourself forward professionally. Check in on social media but be cognizant and careful about the amount of time spent there. Another idea: attend a local community event and meet a few new people.
6. Sleep well. It’s tempting to sleep late on the weekend. But try to stick to your usual sleep schedule. You’ll be less likely to feel tired on Monday morning.

Weekend pitfalls to avoid

Jennifer Rusk: Here are weekend activities that can derail you:

Work. Sometimes our workload exceeds the number of hours that we have in a typical work week. But working too much, especially on a regular basis, can lead to burnout. Try to set healthy boundaries around work so you can establish a work-life balance. Look for ways to delegate tasks during the week, and don’t be afraid to ask for help.

Alcohol. Alcohol is a depressant. Too much can affect your mental health and increase your anxiety and depression, as well as take a toll on your physical health. Moderation is key, so be thoughtful about how much you drink over the weekend.

Anxiety. The Sunday Scaries are a well-known phenomenon, in which people feel anxious on Sunday night, anticipating the week ahead. If you struggle with this type of anxiety, try sitting and writing about it. Then put it aside. If the worries continue, consider talking to a professional.

“Try to manage your expectations around your weekends, especially your weekend ‘to-do’ list,” Jennifer says. “It’s okay if you need more rest and you don’t get as much done as you’d hoped. Practice kindness toward yourself and allow yourself to seek a balance with the things that you need to complete and the things that help you rest and recharge.”

More from Jennifer Rusk on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.