4 Easy Nighttime Habits to Feel Energized & Sleep Better

[@amberklein1560]

1. Have a bedtime routine, a ritual. 2. Have a specific be-in-bed time which gives enough sleep time to sleep before you have to get up PLUS winding down/falling asleep time. 3. Spend 5 to 10 minutes prepping for tomorrow's day as part of your bedtime routine/ritual: empty/start dishwasher, quick pickup/tidy, layout gym clothes, pack lunches, find your keys, etc. 4. Take 5 min (minimum) for yourself before using social media in the evening: enjoy a cup of tea, read a book, take a bath, sit and do nothing, etc. 5. Leave your phone in the bathroom before getting into bed to avoid blue light and getting stuck in a rabbit hole.

[@justbeegreen]

Thank you - adhd here - don’t have the patience to listen for 40 minutes. Appreciate the cliff notes. ❤

[@texasstardust6010]

...I agree with most of these, ...I actually kerp my phone nearby ,because I have Daughters living in a different State ...and thete have been instances that they have calked after midnight, with an Emergency. Do I have nit ever " left my phone in another room ". This is why I believe in landlines and this is why it's stupid to have gotten rid of a good number of them..... We as a society SHOULD NOT be depending solely on a cellphone or even " a Land-line that is connected to a computer " ..... that is even more stupid.

[@redinabloogs8477]

Thank you ❤

[@redinabloogs8477]

​@texasstardust6010 hmmm I was thinking about what you said. Seems like good idea but then if ur landline was still Functional, in an emergency. Would it be of any use when everybody else Is on the cell phone? 2. And unfortunately land phones are likely to b connected to a computer somewhere along the way. 3. landlines need electricity to work..so a big benefit of cellphone is they still work when electricity is out and u can charge them in ur car. 4. Also, I can't remember a time in an emergency when my landlines worked..the power was off or u got a constant busy signal. So, we need a way to communicate with each other that doesn't rely on satellites or electricity. Idk if such a thing exists yet???

[@mklane05]

Thanks!

[@nicolel_]

Literally trying to get better sleep watching this at 5:02 am eastern

[@rheannonbenton]

Same 😢

[@nicolel_]

@@rheannonbenton I feel you 🫰🏽💯

[@nicolel_]

@blustir3961 ✋🏼💯💕

[@maytedominguez9051]

Es tu señal 😊

[@Annie-of9gl]

​@blustir3961😊😊😊😊😊😊😊😊

[@marabolin3038]

I watched a similar video of yours months ago and have been implementing and sooooo much better! I wake at 4am to be able to do facial yoga massage 15 min, (wakes me up and feels so good!), then yoga stretches head to toe 40 mins (yum all the stiffness gone), turn on coffee (which i set up night before) to brew while i shower. Make my bed. Enjoy coffee while reading bible devotional ❤ and thank God for another day. Dress for work (which i laid out night before.) Let my dog out while i fire up my car ( I live in cold country). Give the dog a treat. Grab my work bag (also on counter set up night before) and off to work which begins at 7am. I’m wide awake, all ready to work my physical job, peaceful and grateful, which is a beautiful way to start the day 😊. Thank you Mel! Figuring out that wake up time took a while. I had to keep moving back to have the wonderful peaceful time to accomplish my routine before work. Now i wake easily and love my mornings. At the beginning I had to use the 5 second rule to get up at 4am. Now its normal. I still struggle a bit at getting to bed early enough, but usually in bed by 9. Not 10 or 11 after nodding off in recliner 😂. Nighttime and morning time routines have made life just so much easier! No stress or frustration. I love it!!!! Thank you gain Mel, I learn so much from you and your guests.

[@marysisunik2931]

Enjoy some cannabis at 420. She enhances yoga.. coffee. God say YES . Your endocannabinoid system will thank you as well..I just wanted to tell you that I love your routine. The dog thing. I get that. Thanks for sharing

[@Finders-Keepers]

Welcome to KZbin. Video starts at 22:50 Yes, 22 minutes and 50 seconds

[@srkish4395]

excellent

[@stacyjaye6350]

Thanks 🙏

[@DF-dz4nu]

41 min video to hear her 4 suggestions on how to sleep better…

[@melyndaellen]

She is a good talker 😂

[@lissetteflores4469]

Thank you 😅

[@barbarabourke637]

Please Mel do a podcast on mobile phones in bed I’m a shocker! I’d be lucky to get five hours sleep. I need to change all these nighttime habits. My son 11 with autism adhd has to have his technology picked up by my sister every night! I have found him on the occasion at 2am, once I’ve fallen asleep on his iPad or switch. It’s so damaging for us all. I feel like it’s my down time once he’s asleep. But I’m either running late for school drop off, or so grumpy which I hate. Loved this podcast. Congratulations for all your success. You’ve worked so hard, and now you have millions of people listening like me. Go get em girl 🎊 ❤ From Melbourne, Australia!

[@randorific333]

My evening routine: eat dinner between 5:00-6:00. Clean the dishes & put them away. Prepare coffee for the next morning so all I need to do in the morning is switch on the coffee maker. Brush my teeth, wash my face. Listen to music or play online solitaire (or both) until I'm sleepy (between 9:00-10:00). I don't watch TV (most of what's on is rubbish these days anyway) or look at my mobile phone. Because I'm retired, I don't set an alarm. But I usually wake up between 7:00-8:00. Typically, I fall asleep within a few minutes of going to bed; my problem is not being able to stay asleep. I've noticed this more and more as I grow older.

[@kathycampbellandreaalfaro5875]

Have you tried taking magnesium before you go to bed? And m/or melatonin? Getting older - this is a typical problem growing older.

[@VirginieBarroux]

I’m a chronic insomniac. I’ve tried pretty much everything for 15 years (I’m 31 now). I woke up at 3am, it’s 5h45 right now and I pretty much gave up and I’m listening to this podcast instead … the worse part is that I do everything right in the evening. But I keep waking up started from 2 or 3 am and if I’m lucky enough, I fall back asleep several times. But the fact that I keep waking screws me over. Anywayyyy , I hope to be better at one point in my life. I hope those of you who have sleeping problems will be better as well

[@kathycampbellandreaalfaro5875]

-Have you tried magnesium? -And using melatonin to reset your clock? I have lots of insomnia issues and these two things have helped, along with Mel’s night routine recommendations.

[@genabrown3298]

Story of my life

[@VirginieBarroux]

@@kathycampbellandreaalfaro5875 I have … I often take melatonin and magnesium cures. Sometimes, unfortunately, I use sleeping pills. And honestly, I have pretty good habits but for some reason, I keep waking up. Sometimes it’s 2 or 3am and I’m wide awake like it’s the middle of the day 🤣 my brain is like « rise and shiiiiine » every hour 🤣

[@Mudiishere]

It might be because ur mind is not at peace, say someone all the problems u have and put ur mind at peace, just a small advice hopefully it works

[@yessumify]

I'm trying decaf green tea with no sugar to see if that helps. It's got L theanine to help relax ❤ also SoulSpace is helpful and peaceful. Hope you get your z's

[@patriciamckeon4650]

I definitely have to change my evening routine ..I stay up until 2 am watching youtube videos then wake up too tired & too late to work... definitely setting myself up for disappointment 😢 (work fom home)

[@christianleonel2717]

I meal prep on Sunday so I have enough lunch and dinner for at least 2 to 3 days. Do you know how much time that is giving me back in the evenings? Highly recommended I can go to the gym then go back to my house, eat and shower, and be in bed by nine. That is the rich life. Lol.

[@aimster2084]

I do yoga every morning using youtube videos. I like to always have a 30 day challenge going so that I don't need to decide on a yoga practice every day. It's just a matter of doing the next one in the series. If I start it and don't like it then I can skip to the next one. Decision fatigue is REAL.

[@Miss.Pennyfeather]

Actually good advice (:

[@trinablum7102]

Good tip because I can waste so much time (same when I’m trying to decide which of Mel’s podcast to watch/listen to).

[@jenniferdouglas6630]

Thank you so much… I am going to begin, leaving my phone in the bathroom, because that is probably the biggest culprit… I am already in the habit of having it clean kitchen, but I go one step further… I get my clothes, ready. I checked the weather, so I know what to wear, and I even have the right coat out… My partner gets irritated because it takes me so long to get to bed because I’m busy ready myself for the next day but I live my life this way because I always feel like I have so little control… Whatever I can do to make my life easier later is how I live❤️

[@deepikachander5284]

Your comments on washing dishes in another video has made sure I do my dishes every evening 😊 thank you

[@FolefacCollectivez-lw7xt]

Me too. It’s very difficult for me to go to bed with my dirty dishes in my kitchen. It doesn’t happen anymore. The best part is how I feel every morning when i walk in to my kitchen🥰

[@ITellTheTruth298]

Dishes should be done whenever they are used, as they are used. I would never go to bed with dishes in the sink.

[@lisaappiah4550]

I LOVE you Mel Robbins. Ive been following you for about 7 years and my life is totally different all because of you. I think of you like my mom. You voice is calming to me, that and all you teach brings a calm to my life. ❤

[@simmimaharaj7142]

I had the most amazing productive day using both strategies! High 5 rule made me more deliberate and focused. The 5 second rule ensured that I got things done on time and cut out the procrastination. I have promised myself that I will set myself for success each morning! 😊

[@carmenconstantinescu4071]

Mel, YOU ARE AMAZING! I wanted to write you this so many times and I finally do it! I'm so grateful for having you and having found you here on youtube. You changed my life! You talk about so many topics where I felt stuck in my life. You deliver the solution in all these domains, so clearly, impactfully, positively, and motivationally. You have the power to talk so anyone can understand and be able to apply. THANK YOU, Mel! Thank you for sharing with us all these! I LOVE YOU, Mel!❤

[@vladimerex3905]

I actually just started doing this a week ago. Still struggling with the working out in the morning. The other thing that helps with this that I found is to go to bed and wake up the same time EVERY DAY including weekends. The amount of stuff I get done on the weekends feels so great!!!! Seriously people. DO THIS!

[@regcrowder9010]

I needed to hear this again. I did. This is going to help me.

[@JillChristyGroup]

Literally, crawling into bed BEFORE 9 pm for the second night only. My new Book, WORTHY, came today and I am SO excited that I’ve providentially found the 4 Steps, believed them, began using them, and can truly enjoy journaling, reading, and coloring in bed! I love to color!!! So phone is getting tucked away in a floor caddy and I’m off to dreamland! Thank you, thank you, thank you! 😊 this is truly a lifesaver! I mean it! 😃

[@resistancerebels9798]

I am on a solo city break in Verona Italy....had a day trip out to Vicenza today and a lot of walking before a heavy lunch.....back at my fabulous air bnb.....and decided to stay in and listen to your podcast....perfect....

[@tawess6300]

Best Mel ever !! I litterally decided to listen to this one when I was cleaning the mess I let in the kitchen yesterday ev with the excuse "go to bed early to try to sleep better" !! This one couldnt be more appropriate! This is the 3rd time in a week that I listen to you in the exact perfect coincid moment. Love that,this is not coincidence! From the bottom of my heart, thank you and much much much ❤ Greetings from Switzerland!

[@vickyvratti6652]

Love you and your fantastic team and family Mel!!! Thank you every and each one of you and them for what you do for us!!!!

[@hanneloredehler1595]

listening to you, mel, has become part of my evening routine. sometimes the things you say are familiar to me yet i really love to have a confitmation or a reminder espacially when it comes from you. thank you, i love you, mal.

[@lynnsalberg5647]

Mel game changer !!! I’ve always wanted to go to bed earlier, but I could never achieve it. After listening to your podcast, I made sure to get everything ready for bed early and clean up the kitchen right away. I didn’t go to sit down and relax until everything was ready for bed and I had showered, and it was in my pajamas, I was in bed sleep by 10 and up by six to tidy up a little bit and get ready for my walk. I felt like I got so much done.A the rest of the week I’m planning my schedule around being home early enough to be in bed by 10 sharp. Thank you so much for helping me reach this goal that will definitely provide better health. I read recently that the brain regeneration categorizes the day between 10 and two. I’m so excited about doing something good for my body.

[@mirnaghosn6085]

I’m climbing into bed usually at around 9am I choose to have me time and peaceful watching my show. I then start drifting off around 12:30-1. I taught myself to switch off the tv and gave a prayer and close my eyes. I find I’m getting at least 7-8 hours. Sometimes more because I’m out of a job right now. TODAY I DID THE 5 second RULE. It worked! Thanks Mel Robbins. I’ll be starting a new job soon, I will use this 5 sec Rule. Whoever doesn’t know the 5 sec rule please listen to that podcast.

[@Claudia-lq3ns]

Thanks, Mel! We see so much about morning routines, but don't realize how much our evenings are impacting us. I have a couple things to add that might help: Meal planning (as someone else mentioned), to give you back some time and/or relieve decision fatigue. Clean the kitchen while I'm cooking: empty the dishwasher, load anything dirty, give the floor a sweep, etc., so the only thing you need to do is dishes and clean the counter tops. I also pick out a few outfits for work in the morning, so I can have a little variety based on how I'm feeling. Run any errands before you get home, such as getting fuel so you don't have to carve out 10 min in the morning. Brain Dump before bed: take 5 minutes and unload all the stuff swirling in your mind to relieve some anxiety before bed.

[@gailmcelhinney3642]

how do you do the Brain Dump?

[@MoniqueWashingtonthinkmonique]

Last night was best nights sleep I had in long time. I feel asleep while reading. I usually fall with sleep with the TV set on a timer set for 45 - 90 minute , or if I wake up during the night, i turn the TV on until I get up. Not last night I slept the whole night through woke up an hour earlier and felt refreshed. Mel is right about putting the cell phone to bed. Mine is kept in my office at night in another room. Great tips Mel!

[@mariabanholzer7942]

Soooooooooooooo true Mel! I just cleaned the balcony windows. Took 15 minutes..... feel good.... love from South of France

[@Mimits20]

I knew Mel was going to come for my evening routine 😅 I've nailed my morning routines thanks to your 54321 method and it has been life changing but I honestly have been thinking about how and when I should start applying a similar approach for my evenings. I'm a forever exhausted Mama to a four year old and my evening "me time" routine, which mostly consists of mindless scrolling, is ruining my energy for the next day

[@lindanaicker7020]

Thank you Mel... Your podcasts are always amazing enriching and enlightening...i listen often...However Sundays i have two hours of me time.. Home facial... Foot soak etc.. So i listen then as well.. Take notes too in order to help others. Thank you ❤

[@ElizabethTinaDoubleday]

This was excellent Mel..thank you for being so real and for the love…I’m sharing and sending the love right back to you. ❤

[@stilianifakidaraki3724]

Thank you so much, Mel! ❤

[@tanjavangraan1926]

I love u Mel ❤ thank u for your amazing podcasts

[@rrrevered]

I love you, Mel. Like having a KZbin friend. We love you. Nice neutral background. Lengthy discussion (could it be quicker?), and builds to point. I am a KZbin addict. I admit it.

[@glendawilliams1603]

Love your dedication & commitment Mel.

[@SailorGreenTea]

14:20, the editor did very good with paces transitions at least until now. I can watch through and see if it is consistent.

[@RhondaWills-o9q]

Thank you, Mel. I'm going to build these steps into my life. I appreciate you!

[@kingjunmyeonexo7430]

Hi, Mel I just wanna say I just discovered you last week, and everyday I listen to you and my life has never been better than this. I drastically change since then. Thank you for helping us to change for the better, Love you! ❤

[@francinelaroche5305]

Mel 😂 For the dishes, uese the dawn powerwash spray.. works wonders 😂

[@TheAAnne123]

❣️❣️❣️❣️thank you Mel🤗 I made this part of my Lenten practice ~ to become a permanent change in my life👍🙏🏻

[@sigridflora]

Gracias Mel! 🌞🙏

[@sarahfoulkes735]

Thank you. All your advice makes me feel so much better

[@UnlockYourRockStar]

Mel’s like that Mom I need to remind me to not to stray away! Thanks a lot💪🏻

[@imlv2614]

Solo episodes are my favourites❤

[@IELTShaqidaIELTShaqida]

perfect advices thank you!!!!!!!!

[@sabinabucik3281]

Thank you for this pod cast. I have been having trouble sleeping but now hopefully not any more.😇

[@YogaHippie70]

Watching the sunrise, grounding and reducing blue light are the only things that worked so far for my ADHD brain. I’ve had insomnia my whole life. I’ve tried everything. Watched the sunrise and it changed my life in 3 days!

[@estherwilliams7120]

I don’t have a problem with my phone my Son is my prayer partner after praying with him it is my bedtime this is good and I have been blessed

[@winnnerm-mk9tj]

"Thank u for giving time to yourself" that hits different thank u so much 💜✨

[@OfeliaDu]

Listening to this and washing my greasy dishes from yesterday nigth😮

[@conniegariepy2334]

I work the night shift and get home at 4 am, but still applied some of these great suggestions for a better sleep and wake-up routine. Very helpful. Thank you

[@adahegedis392]

Mel, I just love you! You became my best online fiend. Every evening I go to sleep with your voice. OMG not in a creapy way😂!!! Wish you a god night. Ada ❤❤❤

[@ruaatalk88]

I do all what u said .. I clean all .. I have a specific bed time .. I meditate before, I read and I study for my progress.. is true I have a schedule that keeps me active .. thanks for the lovely episode

[@alysonparker2229]

Thank you! Helped me and a friend right away go from anxiety to having a plan.

[@rumdo5617]

I’m listening to this whilst cleaning last night’s dishes 😮

[@elvidreamcatcher2847]

Starting tonight. 😊

[@vimalayyappan4104]

Love you Mel

[@SailorGreenTea]

Significant

[@sandralang9289]

Love you Mel! 🫶🏼

[@TheJennie1202]

How do you nail it every time??! Doing the dishes while listening to your pin point advice! ❤

[@liliansimone7936]

❤❤you 've changed my days

[@dalehampton8951]

Thank you so much. I have been extremely anxious about my increasing lack of quality sleep. I am definitely putting in the routine you presented and having my new eyeglasses covered to protect the blue light from my laptop screen. 🥰

[@BUFFY12338]

Thank you!

[@AntoinetteMPetty]

Thank you, Mel Robbins. Always right on point ❤🎉

[@Faith5883]

You are so real about yourself Mel... you blow my mind lol I don't think I could be that honest about myself. I'm too vain 😬. Excellent suggestions !! I need to get in bed by 8:30 . I am tired by then in the winter anyway.

[@carolejarvis2246]

Thank you Mel, you are amazing. The problem I will face is how to put my phone away at bedtime because it has been my security blanket for longtime. I live in a gated community and I should feel safe at night, but I will have to start that new habit. I am so glad my friend sent me your information.

[@mariabanholzer7942]

Just comes on the right time to motivate me! I was inproductive the whole day............ 6 in the evening, il will move my as.... Thank you Mel

[@marybiddle9359]

This is how I make myself do these things so I don’t wake up to cold greasy pan in my sink. The next day I feel so much better with this evening routine. Thank you Mel

[@juliacamacho7749]

This is so good and so true! ❤ TY!

[@kamaniedwards3990]

Step 1. Clean your mess. (clean dishes, take rubbish out, wipe benches, create a fresh area for tomorrow) Step 2. Set yourself up for the morning. (pack your lunch, get your clothes ready for the morning, whatever to set up your morning) Step 3. Take 5-10 minutes for yourself. (doing whatever you want, sit and do nothing, read a book, journal, gratitude, cup of tea, stretch) Step 4. Tuck in your phone. (remove your phone away from your bedroom area, no phone in bed)

[@mhfmful]

Thank you for this wonderful, helpful podcast. I have started implementing the steps. It's so nice to have a plan I can follow!

[@Jackie-ng3rn]

Thank you Thank you Thank you Mel, I definitely need to hear about these changes, to help me with my bad habits to better night routine. 😊❤️❤️💜💜

[@janinebrown1244]

Mel, I am obsessed with your podcast. I was already starting little changes but the phone situation is gonna happen Tonight! I am making a charging station in the kitchen for both hubby & I so that will help! Look forward listening to all your podcast because they are inspiring and motivational🫶🏼

[@janapastikova1113]

Mel, I love your podcasts! I always listen to them on Spotify where I haven't figured out any kind of feedback yet. So I just came here to let you know how grateful I am for all the work you do and all the great topics you pick!(this one included) Greetings from Prague!😊

[@maryanne2002]

Juz discovered you a few days ago..and thank you so much! I was kind of in a limbo over everything in my life this year, already got your 2024 e-book and processing it now. Mel, you are my angel sent by God in answer to my prayers to get myself to get going after my double ops last year. And sleeping is sth i am struggling with since the 2nd op. Will try all the tips for 7days & get back to you. Today Day1 22/2. Let's go! ❤❤❤

[@maryanne2002]

Night1 22/2..wasn't an amazing or relaxing "night" yet. i worked till 1030pm then washed my dishes, showered, continued working, and since i wanted to wake up at 9am today, i went to bed at 1am. I usually sleep for 7hrs. Fell asleep around 2am and woke up at 901am without alarm! That's a first. Better than 11am or 12pm. Improved: Sleeping earlier. Since my ops, i had been sleeping 4 or 5am. Not on my phone 30mins before i fell asleep. Dishes all washed. Stove area cleaned. Looking fwd to more improvements tonight. Thanks Mel! Love you too! ❤

[@maryanne2002]

Just my own reference as i progress: 38:57 CLEAN UP! 39:11 PREP FOR NEXT DAY! 39:23 TAKE 5 FOR SELF! 39:47 TUCK IN HP 1ST!

[@maryanne2002]

Night2 23/2 Insomnia till 430am. Woke up 9am+. Went back to sleep till 130pm. I told myself it's ok. Cos i was so much better before listening to this podcast. I did plan what i wanted to do today. And i did all 4 steps, just that after that i was too charged up to sleep! So i will not do all the 4 steps tonight cos i know now it gave me a "super turbo charge", making my body too excited to sleep. Will just do relaxing steps, to me, and get in between the sheets to wake up tomorrow, to do my most urgent things, ya, it's a Sat tomorrow, but this gal got a whole to do list before Monday! Cos i only had ½day to do them today. I also learned to be honest with myself like Mel said. Be real. Love myself. Thanks Mel. ❤ i definitely want to prep well tonight to wake up to a fabulous morning tomorrow! Let's go!

[@maryanne2002]

Night3 24/2 Slept 2am. I did all 4 steps in a relaxed manner, not like Night2. But i think my body not used to working so much before sleep, though in a more relaxed manner, i woke up 138pm! 😂

[@maryanne2002]

Night4 25/2 Laundry day. Social media day. Netflix day. Journaling day. Self-care day. Family day. Cstching up with frens day. Shopping day. My Sunday sounds "exhausting" right? 😁 Woke up 905am, sleeping around 2am. Yes! Decided only to do 2 things: Shopping & Netflix. And postpone the other activities. Fell asleep around 2am, properly around 4am, insomnia struck again! 😮

[@estherwilliams7120]

Good morning now because it’s after 3 o clock I have been sleeping and waking over the years I went to my bed from after 8 O clock in the evening and most of what I’ve said I proved them to be true blessings I will lurned some more ❤

[@rachaelpapadatos6506]

Mel, ok everything you just said is💯💯💯but how do I do this with prescribed medicine that makes everything so much harder. I can get up at 6am but by 10am I need a nap. 😢anyway doing the best I can. Love your podcast ❤

[@erinmartin9905]

Just listened to this in car! And tonight I’m going to put the idea to use. Thanks Mel!

[@tareichadwick8270]

Tena koe Mel. Thank you for the reminder. Still trying to get back to the gym. Tonight I will get my gym gear ready for to morrow morning. Once again thank you 🙏🏼

[@user-qs8iz2rd9i]

I am listen to your podcast in the morning.

[@kraykray4118]

Thank you Mel. Another golden podcast. ✨️

[@Lea-nb9nt]

Omg you really hit me hard! Thank you❤

[@aliciadahl3834]

Excellent ❤

[@TheSweetSpotxo]

Love you Mel! Your podcast has helped me so much over the last year! Thank youuuu 🩷🩷🩷🩷

[@user-cy9ir7ly9h]

Hello Mel! Great video! I need your piece of advice how to pick bed time to 9.15 if your sons 14 year boys are going to bed at 11? I am exhausted to wait they will switch off their computers… how to let them their routine and keep my piece. Because every day I wake up at 6 to prepare the breakfast etc.. how to get 8 hours sleep? Example, my husband just go to bed when he wants and no guilty. I need to set new boundaries for my growing kids, but I don’t know how. Please talk about parents more. Thank you, enjoying your podcast!❤

[@colleencarr3470]

Mel if U soak w/ Himalayan pink salt w/ your bath, U R cleansing your aura from “other” energy. Thx for the motivation for making my life more productive.

[@michaelshurtleff5037]

A secret to understand here is that the reason we drink, play video games, watch TV etc. in the evening because we feel sorry for ourselves. Indulgence and trying to “treat” ourselves direct result of feeling sorry for ourselves. When I say feeling sorry for ourselves I don’t mean this in a negative connotation. it is a fact of life that the reason we indulge is to try to make up for feeling like we have worked really hard and we are really tired and now we deserve to indulge. This brings two truths to the forefront. Gratitude and a very active gratitude practice is more directly connected to productivity than most people think because it is gratitude that will allow you to not indulge every night. The second point is that, As is described a bit in this video, we need to learn what will truly indulge us, or “treat” us. What will truly help you is winding slowly down in the evening. What will truly treat you in letting go of the idea that you need to have three hours of TV or video games or drinking, etc. and treating yourself to peace, cleanliness, etc. I think the piece that is missing here is a recognition of just how hard it is when you are dead tired from eight hours of serious serious knowledge work To effectively do an evening wind down. This video suggest that the secret is too discipline yourself to do a little tiny bit of five minute chunks and just get it out-of-the-way. This can work just making it a habit to empty the car as soon as you get home from shopping instead of leaving it there for the next day type of approach . But there is another secret that I have found more effective as I have done my wind down for years. It involves a little bit of neurolinguistic programming. But when you are ready to start winding down, you actually don’t think about productivity at all and you don’t try to be productive. You try to switch into a wind down physiologically with your breathing and your pace. As has been described in the video you have four hours to kill, so why do you need to do things in five minutes unless you’re trying to preserve a bunch of TV watching time. The beauty of the evening and the thing that makes it so peaceful is that you do have four hours. So instead of trying to do a bunch of simple things in five minutes, the better approach is to switch into your wind down physiology with your breathing and your pace and empty the dishwasher one fork at a time and hang up your clothes, while deep breathing slowly methodically one item at a time without any hurry. I could spend an hour explaining this, but some people might get it without much more explanation. The secret is that you are winding down. You are not trying to be productive, but in the act of winding down, you end up being extremely productive, and you find it easy to exchange unproductive evening hours for productive morning hours. And you are so wound down and relaxed by the time it’s time to go to bed that you easily go to bed. The reason people stay up late it’s because they are still trying to suck out some sort of productivity or some sort of indulgence from their day but if you let go of your day and you are grateful and you recognize how it’s going to be to wrap everything up, clean everything up and sit and read a book You won’t need to ratchet your mind back in the evening to try to get some more dopamine. I have ADD and this approaches extremely helpful for coping with ADD because you have two choices. You can either stimulate or you can get really good regulating your own calmness without stimulation.

[@delicate.mascara]

Not trying to make excuses, but everyone's different! The newer alarm clock LED lights are annoyingly bright. I cover up my husband's clock whenever he's out of town. There are studies about glancing at your clock at night as well. It apparently makes you restless My phone is my alarm - and it has Do Not Disturb so it's totally silent until my alarm goes off. And the alarm is set for good. M-F 6am sharp - and I choose some music that puts me in a good mood (S21 users - "moon discovery" lol it's like 70s soft porn music 😅) I never hit snooze because the cats won't let me, but also because the snooze is only 3 minutes later. By morning there are so many notification symbols at the top that I don't even look at them until I'm done with my routine (feed animals, gym) - then I get 20 minutes with my coffee and my phone before I log into work.

[@jaej34]

Mel,thank you I love you

[@shokhanmohammedfatah3000]

Thank you very much for helping us.

[@carrieheath42]

This is perfect timing.... I wasted the entire day yesterday! ended up aching all over from not moving... Im not even joking! so this is a great wake up call for me 🤓 THANK YOU ❤

[@sandralang9289]

Thank you Mel!❤

[@irenezuniga2347]

Mel thsnk you have help me

[@georgiapetrou9600]

You look so fresh on this video!!! Looking beautiful as always thanks for your podcasts❤

[@TammyKnipe-r7h]

Love this will try!

[@ahmedismail2185]

This is a very useful ideas , Thank you 🙏🙏🙏, But The introduction is too long , Thank you again Mel ❤❤❤

[@judith802]

You are amazing❤

[@juliafarmer6509]

Its always worth listening to you! xxx

[@imlv2614]

Very valuable episode!Tx, Mel❤

[@PattiAtkinson-e3d]

Thank you, Mel! Question: if my current bed routine includes scrolling then shut eye, when do I scroll?

[@xxelurraxx232]

I'm an absolute night owl. But i feel so much better / ahead of the game when i wake up super early. To wake up at 5, I'd probably need to be in bed by 8:30-8:45, which if I'm being completely honest sounds like absolute utter hell lmao. But I'm going to try it this week and stick with it

[@martinboyd447]

I deleted all other comments to SAY THIS: You buried THE LEAD there Mel with the "put your phone to bed" strategy! I love the idea! I'm also going to ask my wife to give up her cats, kick her caffeine-soda addiction, and figure out how to maintain the same lifestyle working half the time. I know I sound a little cheeky...but there's a reason. No one is putting down their phones but gurus and content makers who only admit they cannot put down their phones. You cannot beat the game. Especially, if you've already tried. This time will not be the time. And that's the positive approach... 😊