5 Steps….

ULTIMATE NIGHT ROUTINE

A productive morning begins with what you do before you go to sleep. Here are simple techniques I add into my evening routine to make the next day productive.

• FLUSH THE TOILET...
  Excuse my potty-mouthed metaphor, but imagine flushing down all of today’s mess down the toilet, so you don’t have to see it when you wake up in the morning. You want to wake up with new energy, and a focused mind so you’re ready to take charge of the day. Don’t leave today’s mess for tomorrow!

• EAT YOUR FROG…
  To help you stop your racing mind, and slip into a peaceful slumber, keep a notebook on your bedside table.

  Before you go to bed, write down tasks for tomorrow that must be completed.  This will cleanse your mind of leftover responsibilities, and allow you to start the next day in control of your priorities. 

  Then, circle the task that you anticipate being the hardest, and tackle that one first thing in the morning. Mark Twain calls this “eating your frog,” because no matter what else happens tomorrow, you know the hardest task is behind you. 

• PREP IT UP…
  Eating healthy and working out is much easier when you prepare the night before, and set everything out so it’s ready to go. Leaving your workout clothes folded next to your bed is a visual cue to remind yourself of the commitment you’ve made to exercise. And, it makes for a smooth morning because it helps save time.Before bed, you can also prep your meals for the next day by chopping up veggies, or even preparing a mason jar salad for lunch. And, you can pull out the blender and protein powder from the cabinets and set them on the counter for your morning shake. When there’s proper preparation the night before, you don’t have to think about meal planning the next day.

• SWEET DREAMS In a podcast with Dr. Bob Goldman, he said that one of the keys to aging is… “Do not go to sleep with a cell phone right next to your head. You’re cooking your brain while you’re sleeping!” Set your phone in the hallway, in your closet, on your dresser…all that matters is that it’s not by your bed. This way, when you wake up in the morning, you’re not getting caught up in scrolling through social media before you’ve had a chance to connect with your intentions and goals for the day. Don’t let your phone be a distraction in the morning!

• DREAMTIME… CLICK PLAY ON THE VIDEO BELOW!
  After slipping into the sheets, consider listening to this visualization, where I teach you a technique that will transport you into a new space of peace, tranquility, and inner calm.A natural byproduct of this guided relaxation is that your muscles, ligaments, and tendons go loose and limp, thereby creating the relaxation response… the perfect state for sleeping.Once the relaxation response is triggered you’ll immediately notice the physical benefits, such as a decrease in blood pressure, a lower respiratory rate, and a slower pulse rate.As your head hits the pillow tonight and you’re listening to Dreamtime, your focus will turn inward, and you’ll enter into a deep level of sleep. Sweet dreams!

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