Schedule your downtime like a doctor’s appointment

You’ve seen it before: Friday evening creeps up, work emails still pinging, and you think, “I’ll chill tomorrow.” Then Saturday morning arrives and you’re stuck scrolling through news feeds, wasting precious time. You might be wrong, but that feeling of indecision at 10 a.m. often costs you hours of genuine rest.

Imagine instead marking out three solid blocks on your calendar—treating them like doctor’s appointments that can’t be moved. The phone buzzes but you ignore it. You sink into a hammock with a cold drink, or lace up your shoes for a jog, knowing nothing is scheduled to interrupt you. That simple act of writing down “Beach walk with friends” or “Write in journal” gives you permission to let go of work.

By naming your leisure and slotting it in, you relieve the mental load of deciding “What should I do now?” You shift your mind into a different gear, one built for calm and restoration rather than constant alertness. It feels strange at first—you’ll wonder, “Is this really allowed?” But once you get used to protected downtime, you’ll crave these pockets of off-grid peace.

This method draws on decision-fatigue research showing that planning reduces mental exhaustion. When you remove choices, your brain can actually rest. Over time, you’ll recharge faster and head into Monday morning with more focus and energy.

You’ll start by scanning your weekend calendar for open hours and labeling them as protected “me time,” then you’ll treat them like fixed appointments—no rescheduling allowed. Share your plan with others so they know you’re off the grid, and when the moment arrives, commit fully by silencing notifications and honoring the slot. This simple shift saves you hours of indecision and primes your mind for genuine rest. Give it a try this Friday evening.