muck out and regenerateGuest article

Clean out life and finally regenerate

They come in great numbers. Time management techniques. They all want to help the stressed ones get more done. Higher performance in too short a time. And so we suffer from rush, stress and also from our to-do listswhich fill up again and again as soon as a point is processed.

Cleaning out life

How do we spend our time?

Of course work, caring for the children, shopping and other chores swallow up most of our time. After that we have on average two and a half hours of free time before going to bed.

But in the series of unavoidable activities I see it again and again with clients, friends and family members: Among them are activities which, on closer inspection, are not as inevitable as I thought. Rashly, they are only regularly regarded as such.

I think, the classification into "absolutely necessary" or "not" is often not questioned carefully and critically enough. So sometimes there are many items on the lists that steal a lot of time and whose importance is simply accepted. These are often activities that meet the expectations of strangers and do not necessarily correspond to our own.

The needs of others are thus satisfied, while their own needs are often neglected.

Time for the essential things

How do you like to spend your time when you are free to choose? When nobody is watching? Is there enough of that on every single day? Or is it postponed until the next holiday, so that the unimportant things in everyday life regularly have priority?

It's about being able to do things besides the things you really do mustto at least spend the rest of the time really wants to. Instead of possibly spending time on social contacts that are no longer really close to your heart or conscientiously working through all the duties that are always repeated over and over again.

Give yourself more time for yourself. For your hobbies, for your friends and for your family.

essential things

For this we have to actively clean up our lives from time to time. So that time is in harmony with what is essential for us and in life the share of what is pure joy increases.

Regeneration keeps us healthy

Then this time also has the potential to give us relaxation and regeneration, of which we urgently need more, because it falls by the wayside too often. Since most of us are very conscientious, and this value is held very high in our performance-oriented society, regeneration has a much too low value for most of us. It is often postponed, forgotten and above all underestimated.

Regeneration phases ensure that we remain physically and mentally healthy in the long term and thus able to remain productive in the first place. In phases of recovery, the body can once again Returning to a normal state and balance.

He can break down stress hormones and literally "come down" again. Body and mind can gather energy for the next challenge and activation. If these recovery phases fail to materialize, the stress hormones (especially cortisol) remain at a permanently much too high level and stress becomes chronic. With the consequence that with time sicken sb..


shed habits

It is not easy to change one's habits and thus possibly swim against the current. Deviations from the norm irritate the people around us and they react accordingly.

Even our own brain does not make it easy for us to behave differently than usual. The more a behaviour becomes a habit, the easier it is to do exactly the same thing again and again. This neuronal path of action has already been stepped on in the brain because of the repetitions, so that they function like "neuronal highways".

So we can perform these actions quickly without having to think about it. Brain research has shown that the plasticity of our brain means that these nerve tracts can be reshaped at any time by new ways of thinking and behaving - even in old age.

With every new experience and every sensation through which we learn something new, the nerve cells responsible for this begin to form new branches. Although these are still rudimentary pathways at the beginning, they become wider and wider, firmer and thus easier to enter, if they are repeated enough. New behaviour emerges.

Reordering priorities

I am regularly looked at crookedly because I neither iron nor fold my laundry. I know that this may sound strange to many, but I literally throw my clothes into my wardrobe. And since I haven't ironed them before, wrinkles don't bother me at all. I then put my clothes back on, they become smooth and every single time I'm happy because I'm finished so quickly and can use at least 8 hours of free time per month for myself.

This example may only be suitable for me. Everyone can, if he wants to, find his own technique. I would like to encourage you to lift your head out of the stream of life for a moment. To orientate oneself briefly, to pause and to check whether each individual duty really Duty is and whether or not too much outside influence may have crept in.

If you like to do some of it, it gives it meaning. But if you only do something to make parents, other family members or neighbours happy, I don't think it's worth the effort.

I'm convinced that there's always Savings potential but most of the time we are not attentive enough. Everyone, the people around you as well as yourself, will benefit if you take more care of yourself.


So your new time management could mean that you're not able to Relaxed dealing with your own expectations and those of others to find more free time. Do yourself in isolated places free from existing values. Use this time for the people you really care about and for Your wishes and needs. This alone will bring back recreation and regeneration into your life.

Into a life that consists of less superfluous things and less stress.

This article is a guest contribution from Natalie Jende.


After my studies of psychology I specialized in the field of health promotion. As a stress management and relaxation trainer certified by health insurance companies, I support people in learning how to deal with stress in a healthy way, which prevents them from suffering the health effects of it. I also teach relaxation techniques such as progressive muscle relaxation in face-to-face and online courses.

Although my heart is very attached to my home, the Black Forest, I now live with my family in Cologne. My biggest weakness is my impatience, with which I unfortunately often put myself under stress. Apart from that I am very enthusiastic, full of joie de vivre and my optimism rarely wavers.

You can find further information on my website I'd also be very happy if you would point out Instagram follow.