Saturday with Katja Mia: We're all human, we're going to go through testing times

I like the idea of having a lie in but I still want to get up early enough to do all the things I want to do.

09.00

I'll pray and then practise some mindfulness. I don't talk about religion a lot publicly, because it is genuinely the choice of the individual, but I grew up Catholic and my parents are quite religious. 

For me, it’s not really about the Church, it’s more that I have faith. 

We're all human, we're going to go through testing times, and it's so much easier when you have something to look up to and speak freely to - whether that is God or the Universe or whatever you believe in.

I'll listen to some affirmations and I’ll write down three things that I’m grateful for in my Head Plan journal. 

There are some people that just wake up and get up, but I need to wake up and take a beat.

During the pandemic, I made a decision that I would delay going on my phone until about 10.30 or 11am each day and I’ve stuck with it. 

I was 25 at the time and there was so much uncertainty and doom and gloom - I started comparing my situation to everyone else's. 

That's when I gained awareness that I needed to stop going on social media first thing because it is all a bit of a highlight reel.

11.00

I don’t like to feel that I’m rushing, so I'll enjoy my slow morning, then I’ll go for a walk for about 40 minutes and I'll do a workout. 

I’m working with a personal trainer called Lloyd Hawkins. Because I have an upcoming wedding and because of my hypothyroidism, I’m very health-conscious. 

I’ve also gotten into pilates recently. It's so hard, but so amazing.

12.30

When I get back from the gym myself and my fiancé Daragh might have a chilled breakfast at home or we might go out. 

We love the Gourmet Food Parlour but sometimes I like going somewhere like O’Briens with my Mam for your standard scrambled eggs and toast.

13.30

Saturday is my day to decompress. I get into a cosy tracksuit and I clean the apartment. 

I get all of my productivity out in the morning so I don't feel guilty about being on the couch for the rest of the day.

I love being sociable but everyone has a battery and that battery dies if you don't recharge it. 

The weekend is made for that, so that on Monday, I can go on TV and be that sociable version of myself again. 

I’m a people person and so is Brian Dowling - we want people to feel comfortable in our ‘home’ on The Six O’Clock Show - in order for me to do that I need silence and trash TV at the weekend.

Speaking of home, I had the opportunity recently to host the GOAL NextGen podcast and to speak to an artist, a campaigner and a creative about home and belonging. 

I asked questions about food, art and music - things that remind people of home. 

When it comes to global conflict, these conversations help people to see that we are all global citizens. 

It’s important to get to know people as humans instead of judging each other by the circumstances of the countries they come from.

These are people who have lived through terrible experiences and I know their stories will resonate with people of all ages. 

I am privileged to have been born in a safe country like Ireland, but because my parents left war-torn Burundi, I felt that I could come to a common ground with the people I met on the podcast - they knew they had someone on their side.

18.00

Daragh is a great cook so he’ll usually cook for us - a curry, stir fry or fajitas. 

If I’m in charge of dinner it’s more likely to be an oven pizza, a microwaveable meal or a takeaway.

20.00

We might go to the cinema together or I’ll meet my sisters in Blanchardstown for a trip to Nandos and the cinema. 

I recently watched Speak No Evil and Small Things Like These - it is so similar to the book and Cillian Murphy says so much without saying anything at all. 

I also love musicals - I recently saw Hamilton and In the Heights and can’t wait to see Wicked.

I’m not a big drinker, but I love going to gigs. I recently saw Sinéad Harnett at The Academy - great vibes, great sounds.

10.30

I’ll spend about 10 or 15 minutes doing my skincare routine and like to watch YouTube or listen to something like the Louis Theroux podcast or The Receipts Podcast. 

I’ll do some gratitude journaling and go to sleep. I could sleep on the floor and still get seven hours sleep.

• GOAL NextGen is the humanitarian agency’s Global Citizenship programme. 
• Supported by Irish Aid, it works to challenge stereotypes and strengthen the links between people in crises globally and young people, communities, society leaders and decision-makers in Ireland. 
• Listen to the GOAL Next/Gen podcast on Spotify, Apple or wherever you get your podcasts. 
• Registration for this year's GOAL Mile, supported by AIB with over 160 locations across Ireland, is now open at GOALmile.org