In 2019, the Harvard Business Review published the results of research carried out on more than 400 US workers. Half of them were asked to imagine the coming weekend as a real holiday, while the other half were told to treat it as they would usually. People who saw the weekend as a holiday turned out to be much happier, and not so much because of the difference in activities but rather for the different mindset that allowed them to savour every moment of the weekend to the fullest, unlike those who experienced it like just another weekend.
This research is significant in that to enjoy the weekend to the fullest, you must first change your approach, trying not to let the days of rest slip away and living them actively instead. A first step could be planning. Of course, you don't need to create a busy schedule because you want to avoid turning your break into a source of stress, like during the normal working week. Thinking about what you want to do and organising something means preparing well for the weekend and not missing out on activities that may require bookings, like outings, dinners at a particular venue or team sports activities.
The key is to strike the right balance between rest and leisure. It is certainly important to be able to catch a little more sleep at the weekend, especially if you are a bit sleep-deprived. A long-term study by the Karolinska Institutet in Stockholm on more than 38,000 adults followed for 13 years, from 1997 to 2010, showed that in people under 65 years of age, the mortality rate was 52 per cent higher among those who slept little at the weekend than among those who rested at least seven hours a night on Saturdays and Sundays. Seven or eight hours of sleep are enough. Spending the weekend in bed may lead you to believe you are rested and have recovered, but it only risks worsening your mood, because of the feeling of having accomplished nothing.
Instead, the weekend should be devoted to activities that make you feel good, both psychologically and physically, starting with being with the people you love. You can choose perhaps one day in which to devote yourself to less tiring activities, like reading a book or watching a TV series, and another in which to exercise, preferably outdoors. Countless studies are showing how outdoor sports are beneficial on all levels. Contact with nature is a panacea. A bike ride, a country walk, or maybe something more adventurous (like rafting, for instance) have the power to lower stress levels, improve cardiovascular and joint conditions and put you in a good mood, to make you feel recharged and connected to the world.
One last thing you absolutely must not do to avoid jeopardising your weekend mood is to constantly think about Monday. Focus on the moment and enjoy your Sunday evening as well. Without overdoing it, of course, but also without worrying about the working week ahead. There will be time to think about that later.
