Rethinking the Weekend Warrior Mentality
Many frontline healthcare workers share a deeply ingrained mindset: push harder, do more, and strive for excellence in every domain. This relentless drive doesn’t stop at the operating room doors—it extends into their personal lives. Whether it’s endurance cycling, long-distance running, or packed social calendars, weekends often become another battleground for achievement. The ability to sustain high performance under pressure is essential—not just for clinical outcomes, but for longevity in the profession.
For surgeons, the closest thing to an “off-season” is their version of the weekend—which, for some, falls on traditional weekends and, for others, on their irregular off days. Unlike elite athletes who have dedicated off-seasons to rest and recalibrate, surgeons get just two days, and sometimes even less— often filled with personal obligations, social commitments, and, ironically sometimes, even more stress.
This concern emerged early in one of our strive cohorts, where healthcare workers described their struggles:
- “I do HIIT rides… on weekends or research days. [Maybe I should be using that time to recover, but] the effects of a hard workout like that seem to last all day. Maybe I need to be smarter about how hard I’m pushing it?”
- ”[I thought the weekend would be a break, but instead,] I didn’t have time for me… Busy weekend full of family fun and catching up on laundry, cleaning, etc.”
- “Really busy end of the week and weekend… [I wanted to rest, but instead, I was trying to get things done.] Feeling moderately recharged. Hoping to focus on my ability to be more efficient.”
- “The OR on Friday was a mess, and then this weekend was exhausting. And then I had a crazy day in the office today. [I should have taken time to recover, but now] I’m pretty beat.”
Even with the best intentions, real recovery often takes a backseat to overtraining, family responsibilities, and lingering work stress. The problem isn’t just catching up on sleep—it’s the lack of true restoration.
The Data: A Hidden Recovery Deficit
To truly understand the impact of the “weekend warrior” mentality on recovery, we analyzed physiological and self-reported data from a cohort of frontline surgical teams. Using wearable data, we tracked Heart Rate Variability (HRV), sleep patterns, and stress levels, reported through daily check ins.
The results were striking:
Weekend HRV Decline: In the first three weeks, HRV values consistently showed a decline on Saturdays and Sundays, dipping below baseline levels. This suggests that rather than recovering over the weekend, surgeons were experiencing increased stress on their nervous system—likely due to factors such as increased alcohol intake, overpushing in workouts to compensate for stress, disrupted sleep cycles, and lingering life obligations. Instead of starting the week restored, they were entering Monday already in a deficit, making it harder to sustain peak performance.
Self-Reported Stress Spikes on Mondays: Despite getting 30-60 minutes more sleep per night on weekends, stress levels showed an inverse relationship with sleep—they declined slightly over the weekend but spiked sharply on Monday mornings.
The key takeaway? High performers often assume that squeezing in more sleep or exercise will offset the demands of their profession. But without structured recovery strategies, they are starting the week with a physiological and mental deficit, making sustained peak performance even harder.
This pattern isn’t unique to surgeons. Data from elite military operators and professional athletes reveals a common struggle: high performers often mistake activity for regeneration. The challenge is clear—how can surgical teams shift from simply “fitting in rest” to actively restoring their nervous systems, ensuring they enter the workweek truly recovered and ready to perform at their best?
What Is Active Recovery?
This is where active recovery comes in. Unlike passive rest—such as sitting on the couch or simply getting more sleep—active recovery involves intentional, low-intensity activities that promote nervous system restoration without adding additional stress.
When we noticed the HRV dips and Monday stress spikes in our surgical cohort, we knew that surgeons were making the same mistake: trying to compensate for a demanding week by overloading their weekends.
One of our coaches, Tim Ulmer, helped us reframe the problem. Just like elite tactical units, surgeons don’t need “more activity” on their days off—they need active recovery. But what does that shift look like in practice?
A Lesson in Recovery from an FBI Hostage Rescue Expert
Tim Ulmer, former leader of the FBI Hostage Rescue Team, knows firsthand the toll of high-stakes performance. His unit operated under extreme pressure, where exhaustion could mean failure in life-or-death situations.
Yet, when operators returned home, they often struggled more during downtime than in the field. Tim describes his early mistake:
“When I was younger, I was gone a lot—whether it was training or operations, I was still gone. And when I came home, I’d try to fit 14 different things into the weekend—going places, making plans, intense work outs, trying to do it all. And that just created more stress.”
Instead of truly unwinding, he found himself stuck in a cycle of unmet expectations and burnout. His solution?
“We started planning just one thing—maybe something outdoors—and leaving the rest open for spontaneity.”
That shift—trading rigid expectations for intentional presence—became a cornerstone of how Tim, and later those he coached, redefined recovery. By focusing on quality over quantity, they learned that true restoration isn’t about cramming in activities, but about creating space.
Tim’s Active Recovery Protocol
- Find a “Third Thing”
Choose an activity separate from work and family that brings joy and allows mental and physical reset. Ideally, it should be outdoors to benefit from natural light and fresh air—hiking, paddleboarding, cycling, or even gardening. This is not about “making up” for missed workouts; overloading defeats the purpose.
- Make It Sacred
Make it a sacred ritual by setting aside at least one hour on the weekend or during your time off. This time should be protected, just as a critical meeting or surgical case would be. Prioritizing this practice helps create consistency, reinforcing the habit of active recovery instead of simply filling free time with more obligations or distractions.
- Do It with Others
Finally, do it with close friends or loved ones to strengthen social connection and overall well-being. Engaging in shared activities can provide both accountability and a deeper sense of fulfillment, ensuring that recovery isn’t just physical but also emotional. Whether it’s a casual walk with a friend or simply sitting outside and talking, these small but intentional moments can make a meaningful impact on long-term resilience.
The Impact: Active Recovery in Action
These adjustments weren’t just theoretical—participants saw clear improvements in weekend HRV, suggesting better recovery before the start of the workweek. One participant shared how these insights directly aligned with their experience, saying, “So spot on for what I see in my data and feel I need to be aware of and develop strategies for!”
For others, a more intentional weekend routine made a noticeable difference. “I had a well-managed, active, restful weekend. Spent time with friends, got much-needed exercise, and focused on hydration. Overall, I feel better heading into the week.”
Sometimes to perform it isn’t about doing more—it’s about recovering smarter.
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