Walk
Take a short walk before bed. She will help you literally step over the worries and worries of the day. You will be able to enjoy the peace and think about the ideas that excite you. Plus, walking is good for your health.
Analysis of the day
Every day at the end of the day, he will ask the question "What good have I done today?" and analyzed the past day. This will allow you to understand what progress you have achieved and what remains to be done.
Reading
Reading inspires, helps generate new ideas. And if you are familiar with insomnia, then the book will help you calm down and fall asleep.
Meditation
Morning meditation helps you get into work. It is even better to meditate twice a day. Evening meditation will help to "zero" the mind and enter the coming day with an open new experience.
Curfew.
No gadgets! Digital noise also reduces sleep quality. Send devices to flight mode at night. Then your peace of mind and your sleep will not be disturbed either by the notification of the comment to the photo, or by the next email newsletter, or by SMS with a super offer from the bank (why do they send them at night?).
Installations
Before bed, the mind is no less sensitive to information than in the morning. Therefore, evening is a great time for personal attitudes.
Use positive affirmations:
to stimulate self-confidence;
set yourself up for success;
abstract from the opinions of others;
focus on
their purposes;
motivate yourself to work hard and so on.
A diary
Keeping a personal journal is not a whim of a graphomaniac. Psychologists say that by expressing feelings and thoughts on paper or electronically, we make life more conscious. Sometimes a diary entry allows you to reveal and solve problems hidden deep in the subconscious.
Evening is the perfect time to “talk” with your diary. What to write about? About the events of the passing day, about what saddened or made you happy today, about the people with whom you communicated, about yourself, what you were.
Planning
Making a plan for the day the night before:
- saves time (no need to cut it out in the morning);
- mobilizes (waking up, you already know what to do).
Priorities
This ritual follows from the previous one. Once you've made your to-do list, you need to prioritize. Choose the three most important tasks. They should be geared towards your goal and progress.
Thanks
This ritual is recommended to be performed while already in bed. Close your eyes and think to whom or what and for what you are grateful in the passing day. Say thank you to a colleague who picked you up on the way to work; or the waitress who served you quickly; or to yourself ... Do not be afraid to say "thank you"
From the point of view of positive psychology, gratitude is a positive emotion that not only strengthens interpersonal relationships, but also perfectly motivates. Falling asleep with thoughts of good, you set yourself up to continue the chain of good tomorrow.
Bad habits can only be overcome today, not tomorrow. - Confucius