Friday

"I choose care that doesn’t announce itself."

It’s finally Friday! Today, we're chatting about:

• Handling Friday burnout

• The green-Mediterranean diet

• Spending too much on your pet? Try this

• How to upgrade your bath ritual

A Simple Ritual to Close the Week

By the time Friday rolls around, it’s easy to feel wrung out. That end-of-week fatigue isn’t a personal flaw. It’s what happens when five straight days of deadlines and decisions pile up.

In Sweden, there’s a tradition called fredagsmys, which translates to “cozy Friday.” Instead of scheduling more plans, people intentionally stay in. Think comfortable clothes, simple food, candles, and time with family or friends. The point isn’t productivity. It’s marking a clear shift from work mode to rest.

Mental health experts say rituals like this act as a psychological “bookend.” Repeating the same wind-down routine each week signals safety and predictability to the nervous system. Dimming the lights and settling into familiar activities can help activate the parasympathetic response, the body’s built-in rest mode, and lower stress levels.

The beauty of fredagsmys is that it doesn’t require Swedish tacos or a perfect setup. It could be takeout and a board game, a long shower and early pajamas, or reading on the couch with a lamp instead of overhead lights. The consistency is what matters. Over time, your brain starts to associate Friday night with relief, not obligation.

A Greener Twist on Mediterranean Eating

The Mediterranean diet has long been praised for supporting heart and brain health. It centers on vegetables, whole grains, olive oil, fish, and fewer processed foods and red meats. Now researchers have tested a stricter version: the green-Mediterranean diet.

This variation cuts out red and processed meat entirely and limits poultry and fish. It adds three daily elements aimed at boosting polyphenols, plant compounds linked to anti-inflammatory effects: three to four cups of green tea, a daily serving of walnuts, and a plant-based shake made with Mankai, a nutrient-dense duckweed. In an 18-month study of adults at cardiometabolic risk, participants following the green version saw greater improvements in cholesterol, blood pressure, visceral fat, and even markers of brain aging compared to those on the traditional plan.

Experts say the added benefits likely come from eating more plants and fiber while reducing saturated fat. The green approach may be especially helpful for people with insulin resistance or high cholesterol. For most people, though, simply increasing leafy greens, legumes, nuts, and tea—without strict rules—can still move the needle in a meaningful way.

The Only Credit Card Made Just for Dogs

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Thank you to Nibbles for sponsoring Note To Self. 

The Bath Ingredients Worth Using

A warm bath already does a lot. It can relax tight muscles, quiet the mind, and ease the shift into sleep. But what’s added to the water matters more than most people realize.

Some ingredients genuinely support skin and muscle recovery. Epsom salt, made of magnesium sulfate, is often used to ease sore muscles. Colloidal oatmeal can calm itchiness linked to eczema or sensitive skin. A small amount of baking soda may help relieve irritation. Lavender oil, when diluted with a carrier oil, can add a relaxing scent without overwhelming the skin.

Other popular add-ins are less helpful. Bath bombs and heavily fragranced bubble baths often contain dyes and perfumes that can irritate skin or disrupt sensitive areas. Undiluted essential oils, especially tea tree oil, can sit on the water’s surface and cause redness or rashes on contact.

A good bath does not need to be complicated. A few simple, skin-friendly ingredients can turn it into a restorative ritual without creating new problems.

Wellness Round-Up

A Note From Us

Parting Thoughts

• ✅ Did You Know: People experiencing burnout often have reduced levels of cortisol, a hormone related to stress management. The body’s stress response becomes less effective during burnout.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: It’s okay to slow down. You don’t need to be everything to everyone to be worthy.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!