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Try One of These Nighttime Routines for a Better Morning

Try One of These Nighttime Routines for a Better Morning

Whether it is a new year or you just want to make a fresh start, improving your habits can start with your nighttime routine. Most people have a morning routine even if they don’t realize it. You may get up every morning and brush your teeth, drink a cup of coffee and grab a smoothie on your way out the door.

If this routine starts your morning on the right foot and brings you peace of mind, then slipping into a nighttime routine may be as easy. If you are living life sans any routines and feel overwhelmed, then the following nighttime routines may be just the change you should consider.

Tips for Improving Your Morning at Night

The following are 10 tips you can start this evening for a better night’s sleep and a smoother tomorrow. You don’t have to do them all — just pick one to start:

1. Spend a Few Minutes Preparing for Your Morning

The best time to prepare for a busy morning is the night before. Spend a few minutes gathering items you need for work, laying out an outfit with shoes and packing your lunch.

Having everything you need in the morning sitting near the door can relieve the early morning panic of not finding your keys.

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2. Make Your Bed Look Inviting

One of the reasons you may find it difficult to go to bed at a decent hour is because your bed does not appear inviting. Take the time to change the sheets on a regular basis and maybe add a few extra pillows to make it seem a little more luxurious.

Also, in the mornings before you get dressed, make your bed. You’ll be more excited to get into it and relax and night.

3. Review Your Top Priorities

Before winding down for the night, check your planner or calendar for your top three priorities for the next day and write them down. Reviewing them the night before reduces the risk of you forgetting something important.

It also helps keep your brain from operating in overdrive and becoming overwhelmed with a never-ending to-do list. You definitely don’t need that before bed.

4. Draw a Line between Work and Home

Making a smooth transition between your work life and your home life is easier than you may think. It could mean spending an hour at the gym working up a sweat after work before you head home in the evening. You could change from your work clothes as soon as you come home into more casual attire — or even your favorite pajamas. You can also try listening to an audiobook on your commute home or engaging in a favorite hobby before dinner.

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No matter what helps you disconnect from work, doing so will give you a break from the grind — and make your time, as well as that of those around you, more pleasant.

5. Relax With Your Family

As much as you may love your career and other responsibilities, making time to relax with your children and/or significant other before bedtime will create strong family bonds.

For example, Sheryl Sandberg, COO of Facebook, leaves her office at the same time every day to ensure she makes her children a priority in her day.

6. Make Your Bedroom Device-Free

In 2014, an estimated 75% of children and 89% of adults had at least one electronic device in their bedrooms. Yikes.

Electronic devices interfere with your production of melanin, your body’s natural chemical that regulates your circadian rhythm and tells you it’s time for sleep. If you’re up until the wee hours of the morning checking your social media on your smartphone, it’s going to be hard to face the morning.

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If possible, keep your phone on the charger in another room and remove devices like the television. This keeps your room solely for sleep and intimate activities.

7. Take a Bubble Bath

One way to relax after a long and stressful day is with a bath. You can add bubble bath mix or essential oils to the water for a scented soak.

Gwyneth Paltrow swears by her nightly bathing ritual of soaking in Epsom salts and rubbing essential oils on her pressure points to help her wind down after a hectic day.

8. Reflect on Your Day by Journaling

Benjamin Franklin used to ask himself, “What good did I do today?” This question was the Founding Father’s way of reflecting on his day and on what went well and what he could do better the next day.

Assessing your day can help you keep track of where you are with your goals, and it can help you develop a deeper understanding of your thoughts and emotions. You can also take it one step further and write down what you’re grateful for. Gratitude can improve your physical and mental health as well as self-esteem — and yes, it can even help you sleep better. Win.

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9. Slip Into Another World Through Books

If you are not quite ready to slip under the sheets, consider slipping into another world through books. Many successful people, like Bill Gates and Arianna Huffington, make it a point to unwind with a good read before they hit the hay.

Whether it’s a fiction novel, a steamy romance, the newspaper or even a non-fiction book about a particular topic, reading can help your mind disconnect from the day — meaning you’ll fall asleep easier and wake up more refreshed.

10. Keep a Consistent Bedtime

Pick a bedtime and stick to it. Once your body adjusts to the new time, you will find yourself ready for bed earlier and possibly falling asleep faster.

Ready to make your mornings better? Put these tips to use and get started — tonight.

Featured photo credit: Thought Catalog via stocksnap.io

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Kayla Matthews

Productivity and self-improvement blogger

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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