We have put together a list of activities for you to do. Every week, free up at least an hour of your Sunday to spend on yourself.

‘You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You yourself, as much as anybody in the entire universe deserve your love and affection.’ — The Buddha

Step away from technology and set some goals. Whether they are goals for the day, week or the year, writing it down will help it stick in your mind.

Remember – Roadblocks don’t mean failure. Slip-ups are actually part of the learning process as you retrain your brain into a new way of thinking. “If you fail, change the plan but never the goal.”

Spend an hour on yourself with no distractions. Take a long, relaxing bath with bubbles, bath salts or a bath bomb. Light some candles. Put some music on. Have a glass of wine. Have PJs, slippers or a warm robe ready for when you hop out the bath saves you the trouble of trying to find clothes just when you’re relaxed.

Bath facts – Bath Heat Can Help With Muscle Pain. Hot Baths Before Bed Produce Better Sleep. Steam Helps To Reduce Cold Symptoms. Salt Water Baths Calm Arthritic Pain.

Go for a walk alone. Why walk alone? You can decide what you want to do and where you want to go. Also, you can zone out and clear your head with any distractions.

Fact – The American Diabetes Association says ‘Walking lowers your blood sugar levels and your overall risk for diabetes.’ Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%.

Colour in a colouring book. Colouring has therapeutic potential to reduce anxiety, create focus or bring about more mindfulness.

Fact – Colouring requires both sides of our brain to work together, matching the logical side of our thinking with our creative side. This helps fine tune our motor skills, which we use for coordination, while relaxing the part of our brain that deals with stress. Some studies have also shown that colouring is a good activity to help focus and calm people with dementia.

Read a book. Perhaps use earplugs if you find noise distracting or you can read in the bathtub. It’s the one place in your house where you can’t check your phone, and you’ll be too relaxed to want to move. If you’re stuck on what to read my book, Rocking Your Role is still available to purchase at http://rockingyourrole.com/shop/ or on Amazon.

Fact – A recent study found that people who read are two and a half times less likely to be diagnosed with Alzheimer’s Syndrome later in life.

If you haven’t made a gratitude journal, why not? Get a blank note pad and start jotting down things that a list of things you are grateful for. Plan to write in your gratitude journal every night for before bed. Set a reminder on your phone or schedule it in your calendar. On days when you feel blue, read back through your gratitude journal to remember that you have great people and things in your life.

Fact – Having and using a gratitude Journal lowers stress levels, help you feel calm at night and by noting what you are grateful for, you will gain clarity on what you want to have more of in your life, and what you can cut from it.