WEEKSCHEMA
Hieronder zie je mijn weekschema die ik heb toegepast voor meer rust en regelmaat
Hieronder vind je mijn weekschema die ik heb toegepast tijdens mijn burn-out. Toen mijn dokter mij vertelde dat ik een burn-out had en mijn werk mij naar huis had gestuurd zat ik dagen lang op de bank niks te doen. Ik zat eigenlijk de eerste maand tv te kijken zonder audio want dat kan ik echt niet aan. Na die maand moest ik echt een schema voor mezelf maken want dit ging niet werken plus ik werd er erg depri van. Ik ben burn-out boeken gaan kopen en heb daar handige tips uit gehaald, waarna ik die in mijn schema kon verwerken.
Eerste 4 maanden
Zoals je ziet zie je nergens Zondag staan, maar dat komt omdat dat de dag was dat ik geen schema had. Ik mocht die dag dus lekker chillen.
MAANDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
DINSDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 Hardlopen (max 10 min)
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
WOENSDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
DONDERDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
VRIJDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
ZATERDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
In 80% van ons eten
zit suiker
Los van mijn schema ging ik ook op mijn eten letten. Ik las onderzoeken en keek documentaires, al snel leerde ik dat ik suiker moest vermijden. Dit zorgde voor meer energie en een betere gemoedstoestand.
Je lichaam is net een auto, zonder goede brandstof kun je niet autorijden.
Bewegen
Leer naar je gevoel te luisteren. Je kunt duizenden adviezen online vinden hoe je moet bewegen en hoelang. Maar er is maar één zoekmachine die altijd gelijk heeft en dat is je lichaam.
Als je niet meer kunt moet je stoppen
MINDSET
Als eerst is het verstandig om een goeie psycholoog te zoeken die bij jou past. Weer eerlijk en gooi alles op tafel.
Je bent nu gewoon op en daarom is je mindset niet echt positief en werkt het allemaal niet echt mee.
Maar er komt een dag dat je weer helder en duidelijk naar jezelf kunt zijn. Echt waar
4 tot 8 maanden
De eerste 4 maanden zitten erop en ik merkte dat ik meer energie had en meer prikkels aan kon
vandaar de volgende stap
Na deze 8 maanden had ik weer wat kracht en kon ik beginnen met het opbouwen van mijn leven.
Doordat ik weer energie en kracht had kon ik van mijn schema afwijken en begon ik weer rustig met werken.
MAANDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 boodschappen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
DINSDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 Hardlopen max 20 min
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
WOENSDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
DONDERDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 vrienden bezoek
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
VRIJDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 vrij indelen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
ZATERDAG
8:00 opstaan
8:30 ontbijten
9:00 douchen
10:00 vrij indelen
11:00 even naar buiten
12:00 lunchen
12:30 - 15:00 vrij indelen
15:00 stukje lopen
16:00 - 18:00 shoppen
18:00 koken (zie recepten)
19:00 tv kijken
20:30 naar bed
21:00 lekker slapen
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