It is not the time you get up that makes the difference between these two mornings. It is about the way you spent the previous night.
Great days begin the night before, not at 6:00 AM the next morning. Preparation brings confidence, and sleep is vital for energy. You are providing your future self with a massive head start when you establish evening rituals that focus on rest.
Here are some easy evening routines that will enable you to let go of today so you can wake up and conquer tomorrow.
We live in a modern world that is connected at all times. Although this is great for working during the day, it is horrible when it comes to sleeping. Our phones and laptops give us a false impression of it being daytime through blue light, making it much more difficult to fall asleep.
It is not only the biology, but the psychological cost. Browsing email or social media keeps your brain on high alert. It invites comparison and stress, which are the enemies of confidence.
To remedy that, commit to a Digital Sunset. Choose a time, preferably an hour before bed, when the devices will be switched off.
In case it seems too difficult to switch them off altogether, start small. Switch on Do Not Disturb or just charge your phone in the kitchen rather than on your nightstand. Find an alternative to scrolling that is not online. It is a bonus, since you get to wake up without the direct pressure of other people’s lives or urgent work emails, allowing you to go through the day the way you wish. That liberty is an enormous confidence booster.
Looping thoughts are one of the biggest causes of sleepless nights. You put your head on the pillow and then your brain reminds you about an email you forgot, the groceries you are running out of, and some vague concern about next week. This psychological clutter destroys the quality of sleep.
A basic journaling practice, known as the Brain Dump, is the answer.
Spend five minutes listing everything going through your head at the moment. When it is on paper, your brain knows that it does not have to remember it anymore.
But don’t stop there. To feel more confident the following morning, take that list and choose the three things that are the most important for tomorrow. Just three.
It is a good idea to wake up knowing just what you have to do so you have no doubt about where to start. You will not spend time wondering where to begin; you will simply get down to business. That clarity gives you a sense of purpose that sets the tone for the whole morning.
A professional chef refers to a French phrase, mise-en-place, meaning “everything in its place.” They prepare their tools and ingredients in advance so they don’t panic when the dinner rush comes in. This is the same concept you can apply to your life.
Take just ten minutes to tidy your space. It is not about deep cleaning the house, but simplifying your morning. Wash the few dishes in the sink to ensure you do not wake up to a mess. Pack your gym bag. Fill the kettle with water.
It is also an opportunity to organize your bathroom and bedroom. It may not be huge, but laying out your outfit or organizing your haircare products on the counter removes small stressors in the morning. You can spend your mental resources on the big decisions that matter when you do not need to search your pockets to figure out where your keys are or what you need to wear. It makes your brain feel that you are tidy and in control as you walk into a clean space in the morning.
When the preparation is over, it is time to switch gears. You need a ritual to signal to your body that the workday is at an end. The most effective way of doing this is with water.
Having a warm shower or bath does not simply clean you. Actually, the drop in body temperature following a warm bath will aid in making you feel sleepy. Yet it is also psychological—imagine the water sweeping away the stress, the conversations, and the tension of the day. And if your morning includes grooming, set out the hair products you actually use so you’re not rummaging, rushing, and starting the day annoyed. Keep a sea salt spray for hair on the counter too—mist it in the morning for instant texture and volume without any heat styling.
It is at this stage that a skincare regimen comes in quite handy. Yes, it improves your looks, which is excellent for self-esteem, but the action itself is relaxing. The rhythm of washing your face and putting on moisturizer forces you to move at a slow pace. It is a couple of minutes of self-care where you show yourself some respect. You sleep knowing that you are taken care of, and you wake up feeling like a worthy and refreshed person.
We hold tension in our bodies without even realizing it. We sit at a desk or in meetings for eight hours or so, and our shoulders tighten and backs stiffen. Attempting to sleep under this physical strain is likely to result in tossing and turning.
You do not need to engage in a complete workout. Light stretching that lasts five minutes can have a significant impact. Pay attention to the places where stress is concealed: the neck, the shoulders, and the lower back. Some people keep smooth massage stones by the bedside and roll them gently over tense forearms, calves, or shoulders—nothing fancy, just enough to tell the body, “We’re done for today.”
Try the “Legs Up the Wall” pose for a few minutes. It is exactly what it sounds like: lie flat on your back and lean your legs against the wall. This helps relax the nervous system and enhance circulation. When you literally release the tension in your muscles, you are informing your body that you are safe enough to relax. The best way to relax the mind is by first relaxing the body.
As a high achiever, it is likely that you love reading business books, self-help guides, or biographies. These are excellent, but dreadful at night. They switch on your problem-solving brain. You begin to generate ideas and strategize when you are supposed to be sleeping.
Instead, switch to fiction.
Reading a novel utilizes another section of your brain. It appeals to your imagination as opposed to your intellect. It gives you an opportunity to step out of your life and enter a story. It acts as a mental break between your life and sleep. It helps you stop stressing about your problems. Stress levels can be lowered by a significant amount with just a few minutes of reading.
There is no need to turn your whole life upside down this very night. Attempting to practice all rituals simultaneously may only cause more stress. First, identify two or three that sound appealing to you—like the brain dump and the digital sunset—and keep them going over the course of a week.
The goal isn’t to be perfect. You want to establish a habit that helps you sleep. You take care of your morning when you appreciate your evening. And when you win in the morning, you build the sort of consistent confidence that lasts all day.
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