The Weekend Ritual I Borrowed From a CEO (and Why I’ll Never Skip It Again)

A few months ago, I met a CEO while on a morning run. That’s not a metaphor—it was 7:12 AM on a Saturday, and I was jogging through the park, earbuds in, playlist doing its job, when this man (gray tee, perfect form, definitely faster than me) nodded as he passed by.

He looped back around during my cooldown, and we ended up chatting for a few minutes—nothing deep, just that easy, low-stakes small talk runners tend to exchange. But something he said stuck with me. When I asked if he ran every weekend, he laughed and said, “Every Saturday, same route. It’s part of my weekly review. That run is where I check in with my head—before I check in with my calendar.”

That one sentence made me rethink my entire approach to weekends.

Because while I had routines—laundry, groceries, late brunches that turned into late emails—I didn’t have a ritual. Not something intentional. Not something mine.

That weekend, I tested it: a 45-minute block on Saturday mornings carved out for nothing but mental clarity and strategic reflection. No screens. No productivity apps. Just a notebook, coffee, and me. Spoiler alert: I’ve kept it up every week since. And it's changed how I approach both work and rest.

Let’s talk about the CEO-inspired weekend ritual I’ve adopted—and why you might want to steal it, too.

Why Rituals > Routines (Especially on Weekends)

First, let’s distinguish between ritual and routine. A routine is what you do. A ritual is how—and why—you do it. There’s intentionality behind it, a sense of presence. And that distinction matters, especially when we’re trying to reset from the week.

Our brains crave rhythm. Neuroscience suggests that predictable patterns help reduce cognitive load, allowing us to make fewer decisions and free up space for higher-order thinking. But it’s not just about automation—it's about awareness.

Dr. Andrew Huberman, an associate professor of neurobiology at Stanford University, has spoken extensively about how reflective practices paired with physical movement (like walking or light exercise) can help the brain make connections and regulate stress. In other words, carving out even 30–60 minutes on a weekend for intentional, tech-free reflection may support better decision-making, creativity, and focus.

According to a 2022 study published in Frontiers in Psychology, rituals—whether secular or spiritual—can improve emotional regulation, reduce anxiety, and foster a greater sense of control.

That’s not self-help fluff. That’s peer-reviewed evidence.

How I Built My Weekend Ritual (with Zero Guru Vibes)

I didn’t reinvent the wheel here. I borrowed what worked—from high-performers, research-backed habits, and personal trial and error—and built a ritual that I actually look forward to. It’s not rigid. It’s not spiritual. It’s simply structured space.

Here’s what my weekend ritual includes, roughly:

1. Early Wake-Up (But Not Alarm-Clock Aggressive)

No 5 AM heroics here. I usually get up around 7:30, which is sleeping in for a weekday person. The key is waking up before the house (or notifications) start buzzing.

2. 15–20 Minutes of Light Movement

Walking, yoga, or—on very ambitious days—a jog. Movement gets the brain into a more receptive state. It’s a way of telling your body: “We’re up. We’re not doom-scrolling. Let’s go.”

3. Coffee and Notebook, Outside if Possible

This is the core. No laptop. No distractions. Just pen and paper. I use a simple two-column system:

• Left side: Wins from the past week, big or small. (Even “remembered to floss all week” counts.)
• Right side: Priorities, challenges, and intentions for the coming week.

This might sound basic, but it’s more powerful than it seems. By giving myself space to acknowledge both momentum and obstacles, I’m able to approach Monday with clarity—not catch-up energy.

What This Ritual Actually Does for Me

I’m not going to tell you this ritual changed my life in seven days. But over a few months, I’ve noticed clear, trackable benefits:

1. Mental Clarity Before the Week Starts

Instead of reacting to Monday like a slap in the face, I ease into it already knowing what matters—and what doesn’t.

2. Lower Stress, Fewer “Sunday Scaries”

A report found that up to 66% of Americans report stress on Sunday nights, often linked to anticipatory anxiety about the workweek. This ritual didn’t erase that entirely, but it softened the edge. I feel prepared, not blindsided.

3. Increased Weekly Productivity (Without Over-Scheduling)

When you start with clear intent, it’s easier to not get sidetracked by urgency masquerading as importance. I noticed I spent less time task-switching and more time completing deep work.

4. More Present Weekends

Ironically, knowing I had that one intentional hour to reflect made it easier to fully unplug the rest of the weekend. I didn’t feel guilty for resting, because I knew I’d already done the “mental housekeeping.”

The CEO Mindset—Without the Corner Office

That CEO I met on the run? He didn’t sell me a productivity course. He wasn’t even trying to “inspire” me. But the way he treated his Saturday run—not as a workout, but as a strategic pulse check—was a reminder that success often stems from deliberate moments of pause.

It’s not about getting more done. It’s about making better choices about what gets done.

That’s something I’ve found over and over in interviews with high performers: whether it’s Sunday planning, weekend journaling, or solitary walks in the park, they all make space to reflect before they act.

Research from the Harvard Business School found that employees who spent just 15 minutes reflecting at the end of the day performed 23% better after 10 days than those who did not. The takeaway? Reflection isn’t a luxury—it’s a performance tool.

How You Can Build Your Own Weekend Ritual

There’s no “one way” to do this. Your ritual might look completely different than mine—and it should. The key is to find what creates clarity and rhythm in your life.

Here’s a basic framework to build your own:

1. Choose Your Anchor Activity

This is your ritual’s center of gravity. It might be journaling, a solo hike, a tech-free coffee, a long shower with zero interruptions—anything that lets your mind go quiet enough to think clearly.

2. Keep It Screen-Free (At Least Partly)

Digital devices are attention disruptors. Even one scroll through social media can hijack your intention. Keep the ritual analog for as long as possible.

3. Reflect on the Week That Was

What worked? What felt off? What drained you? What energized you? Patterns often emerge when we slow down enough to notice.

4. Set Your Intention (Not Just Your To-Dos)

Instead of diving into a checklist, ask: What matters this week? Where do I want to feel more focused, more rested, or more connected? Intention guides action.

5. Make It Easy, Repeatable, and Enjoyable

If it feels like a chore, you’ll skip it. If it feels like a reward, you’ll protect it. Rituals should fit into your weekend, not dominate it.

The Pulse Check

• Ritual beats routine. Doing something mindfully—even for 30 minutes—can yield better results than autopilot habits.
• Reflection is a performance tool. Backed by Harvard research, even brief weekly reflection can boost productivity and clarity.
• Start with movement. Physical activity primes your brain for better thinking, especially before planning or journaling.
• Use pen and paper. Going analog helps you slow down and engage with your thoughts more intentionally.
• Build around what restores you. Your ritual doesn’t need to look like anyone else’s. It just needs to work for you.

It’s Not About Doing More, It’s About Doing Better

The CEO I met wasn’t trying to impress anyone. He was just out for his run—thinking, reflecting, resetting. And somewhere between his stride and his strategy, I realized: high performance isn’t about being on 24/7. It’s about knowing when to pause.

This ritual didn’t give me superpowers. But it did give me perspective. It created space to check in—not just with my tasks, but with myself. And in a world that pushes us to optimize everything, there’s something radical about simply sitting down, being honest, and asking: What do I want this week to feel like?

I don’t plan on skipping that question—or that hour—anytime soon.