10 things to do before going to bed
Tips Productivity / / December 19, 2019
Evening - time for yourself. Of whether you spend it lying on the couch, or take something useful depends on personal and professional development. In this article you will find the 10 evening ritual that will boost your productivity.
We often write about how to start the day:
- What should be the morning of the day for effective.
- How to make your morning is really good.
- How to win the sleepy lethargy in the morning.
- How to create a morning ritual.
But the really successful people productive all day. Even in the evening, when I want to succumb to fatigue and simply look at the screen or monitor.
But the evening - a reserve for the following day. From what we do in the evening, depending sleep quality. And from it, in turn, performance.
Evening heavily undervalued in terms of the transformation of life and the introduction of positive habits. We offer you to spend two to three hours before going to bed to good use. Here are a few evening rituals that will give you energy, productivity and good mood in the new day.
Walk
Peter Ilyich Tchaikovsky loved to walk. According to his contemporaries, he othazhivali two hours a day, why would it not worth it. outdoor stay promote creativity.
Go to sleep for a short walk. It will literally step over the cares and worries of the day. You will be able to enjoy the peace and think about ideas that excite you. In addition, walking is healthy.
analysis of the day
Benjamin Franklin I take the time most valuable resource and sensitive about its distribution. Every day at the end of the day, he wondered, "What good I did today?" And analyzed the previous day. This allowed him to understand how much progress he has achieved, and what remains to be done.
Try it and you. Five to ten minutes analyzing lived day to help monitor progress and adjust plans in a timely manner.
Reading
Many great people have read before bedtime. Reading inspires, it helps to generate new ideas. And if you are familiar with insomnia, the book will help to calm down and fall asleep.
30 more ways to overcome insomnia
What to read, depending on your taste. but not recommended action-genres and dramatic works.
Also, it is not necessary to read in low light. If you are using the electronic reading room, turn down the screen brightness to a minimum and keep gadget at a minimum distance of 35 centimeters.
Meditation
morning meditation It helps to join the operation. Even better to meditate twice a day.
Meditation alters our brain
Take a comfortable position. Let the ideas flow naturally: do not try to focus on something or ignore something. Everything that fills you up for the day, should stay in the past.
Evening meditation will help "reset" the mind and enter into the coming day open to new experiences.
Curfew
Light is associated with the production of melatonin and cortisol. Darkens - increased levels of melatonin. This allows us to have rest. Light, and increased cortisol levels - are ready for challenges. At least that's what nature intended. But in the XXI century, people watching before bedtime in the screens of laptops, tablets and smartphones. Why it's bad, Read more at the link below.
As port of the phone we sleep
This is one of the reasons that should hold at bedtime "curfew". No gadgets! Another reason is that digital noise also reduces the quality of sleep.
Submit Soup at night in flight mode. Then your peace of mind, and your sleep will not be disturbed nor notified comments to the photo or another email-mailing or SMS with the super offer from the bank (why they send them up at night?).
Settings
Before going to sleep the mind is not less sensitive information than in the morning. Therefore, evening - the perfect time for personal attitudes.
Use positive affirmations:
- to encourage self-confidence;
- set yourself up for success;
- ignore the opinions of others;
- focus on your goals;
- motivate yourself to hard work, and so on.
It is important to make an affirmation, as well as to say it out loud (preferably front of a mirror). Such ezhevecherny autotraining can destroy the accumulated years internal stereotypes.
A diary
Keeping a personal diary - is not a whim scribbler. Psychologists say that expressing thoughts and feelings on paper or in electronic form, we make life more consciously. Sometimes Blog Entry allows you to uncover and solve problems, taivshiesya deep in the subconscious.
Why you should keep a diary6 reasons to make a personal diary
Personal Diary vs meaningless life
Evening - the perfect time for a "conversation" with the diary. What to write? The events of the passing day, that you upset or pleased today about the people with whom you communicate about yourself, how you were.
Planning
Plan the day the night before:
- It saves time (no need to cut out it in the morning);
- mobilizes (wake up, you already know what to do).
Techniques for individual planning. If you have not yet developed their own, then read the following article.
How to make to-do workErrors in the preparation of to-do-list
But the general rule is: write down all the tasks, and then sort them by importance and urgency.
priorities
The ritual stems from the previous one. When the list is made, you need to prioritize. Select the three most important tasks. They should be designed to achieve your objectives and contribute to progress.
How to prioritize tasks
After that break these three tasks into smaller subtasks. Number them: № 1 - make up to 11 hours, № 2 - perform immediately after № 1, № 3 - do during meal time and so on.
The "1-3-5" Alternatively, try the approach. Perhaps it is more appropriate to you.
Rule 1-3-5 for a list of cases
In any case, you get a detailed action plan for the next day, and this, in turn, motivates. After all, when everything on the shelves, it is easier to work, is not it?
Thanks
This ritual is recommended that, being already in bed. Close your eyes and think about whom or what and for what you are grateful for in the past day. Say thank you to a colleague who has called you on the way to work; or waitress that quickly serve you; or wife, who was just beside and supported; or yourself ...
Do not be afraid to say "thank you"
From the point of view thanks to positive psychology - this is a positive emotion that not only strengthens interpersonal relationships, but also great motivation. Falling asleep with thoughts of good, you are setting yourself up for a continuation of the chain of good tomorrow.
Overcome bad habits can be just today, not tomorrow.
Confucius
Do you have evening rituals?
Tell us in the comments what you do before going to bed.