After a week of lots of screens, it's normal that you're stretched out, more nervous and that your attention span is at the level of a goldfish. Instead of "from Monday I'm starting everything differently", try a small weekend reset that is realistic even for chaotic weekends.

1. Morning without instant stimulants

The first 30–60 minutes of a weekend morning are gold for the nervous system. Instead of immediately picking up the phone:

• Drink coffee or tea without a screen – just you, peace and possibly music.
• Open the window, breathe in the air and pay attention to your body: are you tired, tense, hungry?
• Write down in two sentences how you feel - just to catch yourself, not to go on autopilot.

2. One block of screen-free time during the day

You don't have to be offline all day. It's enough to have one specific block without screens (e.g. 1–2 hours):

• Walking without a phone in your hand (you can keep it in your pocket, but not scrolling).
• Cooking, tidying up, putting together a wardrobe with music or a podcast - not with TikTok.
• Playing with a child, partner, pet - without parallel scrolling.

The point is for the brain to feel that there is life outside the screen, at least briefly.

3. Micro ritual for the evening

Instead of falling asleep to a series that plays itself by the third episode, introduce a mini-routine that lowers the revs:

• 30 minutes before bed – leave your phone on the charger in another room.
• Read a few pages of a book, magazine or newsletter you like (on paper if possible).
• Write down 3 things you would like to take from the weekend into the next week.

4. Boundaries towards work and people

There's no such thing as a weekend reset if your Slack, Viber, or email are working non-stop. Make rules:

• Turn off work notifications for at least one day.
• Set an automatic reply of the type: "I check my email only once on the weekend, I'll get back to you on Monday".
• Arrange "offline time" with your partner/friends - lunch, a walk, a movie.

The point is not to be perfectly offline, but to send a clear signal to your nervous system at least once a week: "Now we are not at the call of every ping".