There are many health benefits to taking the weekend off from work completely and even planning mini-vacations for the two days. Almost a third of Americans work on the weekend, with some clocking in a few hours to finish a project and others working through their entire weekend. One study showed that even when the respondents were  not physically at the office on the weekend, 74% of them reported that they thought about work. Research shows that overwork can cause sleep disorders, exacerbate heart problems, and cause depression. For some groups overwork has been linked to the development of Type II diabetes. Yet, many of us use the weekend to catch up on projects we were unable to complete during the week. This overloads our mind and body with no transition into relaxation and rest. It’s a seven day work week.

There are strategies to clear up your weekend for rest, relaxation, and fun, but it will require more focus during the work week to prioritize tasks and discipline to finish the most important ones. The health benefits of taking the weekend are worth it. Remember to talk to your doctor if you’re experiencing any physical or emotional problems that are overwhelming. The suggestions below are not a replacement for professional help.

Time Management

If you struggle with prioritizing tasks, recruit help. The only way to finish the work needed to be finished by the weekend is to rank what work comes in first, second, and third. If you don’t know your work priorities, incomplete projects and tasks will forever slip into your weekends. Make a realistic list with the top three deadlines for that week. Focus on completing those three task during the week, because when the end of the work day on Friday rolls around, you are clocking out.

Schedule Weekend Plans

It can be easy to convince yourself that working half a weekend day isn’t too bad, but it is. That half-day keeps your mind and body plugged into office politics and deadlines. To ease yourself into taking time off on the weekend, schedule times for brunch, hikes, dinners, or another activity you enjoy. The idea is to block out the times you would be most tempted to hop onto the computer to check emails or work.

Find an Accountability Buddy

It can be hard going it alone. Find an accountability buddy from work or a friend or relative. It should be someone you’re comfortable enough to be honest with and not someone who will bring more stress and shame if you fall off the wagon one weekend.

Exercise and Get Outside

Talk to your doctor about any exercises you can safely add to your weekend routine. Being out in nature has numerous health benefits and is generally a mood booster. Find people who share your goals for a healthier weekend lifestyle. And remember to turn off stress-inducing notifications on your digital devices.

Be Flexible

Sometimes working on a weekend cannot be avoided: when starting a new job, working for a promotion, or finishing a large project. Be kind and forgive yourself if you fall back into your old workaholic ways. There’s another week ahead to do things differently.

Taking weekends off will take practice and how much time you can take will depend on your profession and position in a company. Regardless, giving your mind and body time to relax has important health benefits and impacts your job. Every week is a new opportunity to approach your routine differently and create a more healthy, balanced lifestyle.

*Note: the above post is for informational and entertainment purposes only. It is not medical advice. Always seek out the help of medical professionals.