Therapy Near Me | July 2025
Weekends are more than just a break from work—they’re a powerful opportunity to reset our mental and emotional well-being. According to psychologists, how we spend our weekends can significantly impact our mental health, stress levels, and even performance during the week. By integrating practical, evidence-based strategies into your weekend routine, you can support long-term mental wellness and build resilience.
This article presents a psychologist-backed guide to optimising your weekend for better mental health—based on scientific studies, clinical practice, and expert recommendations
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1. Maintain a Consistent Sleep Routine
Sleep is one of the most critical pillars of mental health. While it may be tempting to “catch up” on sleep by staying in bed until noon on Saturday, drastic variations in sleep timing can disrupt your circadian rhythm—leading to mood swings, fatigue, and poor concentration (Watson et al., 2015).
A recent study found that teens and young adults who sleep two or more hours later on weekends experience increased levels of anxiety due to “social jetlag”—a mismatch between the body’s internal clock and the actual sleep schedule (Becker et al., 2025).
Tip: Wake up and go to bed within one hour of your weekday schedule. You’ll feel more refreshed and focused come Monday morning.
2. Be a “Weekend Warrior”—Exercise Still Counts
If you’re too busy to work out during the week, don’t worry—research shows that even concentrated physical activity on the weekend has measurable benefits for mental health. In fact, weekend-only exercisers, sometimes referred to as “weekend warriors,” report lower levels of depression and anxiety compared to inactive peers (O’Donovan et al., 2017).
Tip: Schedule 75–150 minutes of moderate-to-vigorous exercise over the weekend. Try cycling, bushwalking, swimming, or a fun group sport—whatever gets your body moving and your mood lifted.
3. Disconnect to Reconnect: Reduce Screen Time
The average adult in Australia spends over 3.5 hours daily on digital devices during weekends, often mindlessly scrolling through social media or binge-watching (ACMA, 2024). Excessive screen time is associated with increased anxiety, poor sleep, and loneliness (Twenge et al., 2018).
Tip: Create digital boundaries. Designate two hours of “screen-free” time daily for outdoor activities, creative hobbies, or face-to-face interactions.
4. Practice Mindfulness and Meditation
Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn, has been shown to reduce symptoms of stress, anxiety, and burnout (Creswell, 2017). Weekends are an ideal time to build mindfulness into your daily routine without time pressures.
Tip: Begin with 10–20 minutes of guided meditation, mindful walking, or breathwork on Saturday and Sunday. Apps like Smiling Mind or Headspace can help get you started.
5. Get Out in Nature
Exposure to natural environments—like forests, beaches, or botanical gardens—has a well-documented positive effect on mental health. According to Attention Restoration Theory, time in nature restores cognitive capacity and reduces mental fatigue (Kaplan, 1995).
Even brief exposure to green or blue spaces is linked to lower cortisol levels, better mood, and greater subjective well-being (Bratman et al., 2019).
Tip: Plan a short hike, picnic in the park, or beach walk. The key is to engage all your senses and be present.
6. Create Meaningful Social Connections
Loneliness is one of the greatest predictors of depression and anxiety, especially post-COVID. Weekends offer an ideal time to reconnect with others and strengthen social ties, which act as protective factors against mental illness (Umberson & Karas Montez, 2010).
Tip: Don’t wait to be invited. Reach out to a friend for coffee, join a local group, or plan a family dinner. Quality—not quantity—matters most.
7. Plan Activities That Spark Joy
Psychologists emphasise the importance of behavioural activation—engaging in pleasurable activities to combat low mood (Martell et al., 2010). Treating your weekend like a “mini-vacation” can also help you feel more refreshed, according to studies on leisure and well-being (Kuykendall et al., 2015).
Tip: Schedule one activity per weekend that’s just for you. Whether it’s painting, surfing, baking, or reading, make joy a priority.
8. Reflect and Prepare for the Week Ahead
A chaotic Sunday night can set a stressful tone for the entire week. Taking 15–30 minutes to prepare mentally and practically for the upcoming week can reduce anxiety and promote a sense of control (APA, 2023).
Tip: Journal about your weekend wins, outline key priorities for Monday, and plan your meals or outfits. Small acts of planning reduce decision fatigue and anxiety.
Conclusion
Psychological wellness doesn’t require grand gestures—it’s the small, intentional habits that make the biggest difference. By following these evidence-based tips each weekend, you’ll not only feel more rested but also build resilience for the challenges ahead.
Implementing even a few of these strategies can create meaningful improvements in mood, stress levels, and overall quality of life. If you’re struggling with weekend anxiety, burnout, or low motivation, consider reaching out to a mental health professional. Therapy Near Me offers Telehealth sessions across Australia with fully registered psychologists.
References
American Psychological Association. (2023). Stress in America: Coping with uncertainty. Washington, DC: APA.
Australian Communications and Media Authority (ACMA). (2024). Australia’s Digital Lives: Media Use Trends. Canberra: ACMA.
Becker, S.P., Sidol, C.A., & Burns, G.L. (2025). Social jetlag and mood symptoms in young adults: A longitudinal study. Journal of Affective Disorders, 340, pp.120–128.
Bratman, G.N., Anderson, C.B., Berman, M.G., Cochran, B., de Vries, S., Flanders, J., Folke, C., Frumkin, H., Gross, J.J., Hartig, T., Kahn, P.H. Jr., Kaplan, S., Kuo, M., Lawler, J.J., Levin, P.S., Tandon, P.S., Völker, S., & Daily, G.C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903.
Creswell, J.D. (2017). Mindfulness Interventions. Annual Review of Psychology, 68, pp.491–516.
Kaplan, R. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), pp.169–182.
Kuykendall, L., Tay, L., & Ng, V. (2015). Leisure engagement and subjective well-being: A meta-analysis. Psychological Bulletin, 141(2), pp.364–403.
Martell, C.R., Dimidjian, S., & Herman-Dunn, R. (2010). Behavioral Activation for Depression: A Clinician’s Guide. New York: Guilford Press.
O’Donovan, G., Lee, I.M., Hamer, M., & Stamatakis, E. (2017). Association of “weekend warrior” and other leisure time physical activity patterns with risks for all-cause, cardiovascular disease, and cancer mortality. JAMA Internal Medicine, 177(3), pp.335–342.
Twenge, J.M., Joiner, T.E., Rogers, M.L., & Martin, G.N. (2018). Increases in depressive symptoms, suicide-related outcomes, and suicide rates among US adolescents after 2010 and links to increased new media screen time. Clinical Psychological Science, 6(1), pp.3–17.
Umberson, D., & Karas Montez, J. (2010). Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51(1_suppl), pp.S54–S66.
Watson, N.F., Martin, J.L., Wise, M.S., Carden, K.A., & Curhan, G.C. (2015). Delaying school start times: a policy statement from the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 11(10), pp.1215–1217.
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