After work, you have dinner, then watch TV shows lying on the couch, or stick to your phone until late at night. And in the morning you wake up restless and feel burnout by the middle of the week. All this can be dealt with with the help of simple evening rituals.
Choose the clothes you will wear to work, put your sports uniform in a prominent place, if you are going to train, put all the necessary documents in your bag. Then write down how you would like to spend the morning. Tomorrow you will be more productive, because everything you need is already at hand.
Imagine the opposite situation, when you are not ready for a new day. You overslept, can't choose what to wear, forgot where you put important documents. If you prepare everything from the evening, this will not happen, and the morning will start calmly.
Work messages and mail often distract even at home, making it difficult to relax. To prevent this from happening again, always finish the working day in the same way: clean up your desk, save important documents on your computer, make a to-do list for tomorrow.
And as soon as you go home, go to the post-work ritual. This is any relaxing action that can be repeated every day: communication with family, sports, hobbies, reading. So you will, in fact, add a happy ending to any day.
If you look at the screen all day, in the evening you need to relax both physically and psychologically. In this case, watching TV shows is the least effective method.
Find a place where you feel comfortable and spend 20 minutes in it just to calm down. For example, you can sit in silence in the kitchen or look out the window.
Another option is to take a shower as soon as you come home. This will give the brain a signal that the working day is over. Or do simple household chores that relax you.
5-10 minutes is enough for this. Remember pleasant moments during the day, rejoice in small victories, think about what could be improved.
Here are a few questions that you can ask yourself during such reflections:
Workdays usually do not leave time for hobbies. We constantly postpone the desire to write a book, start a blog, learn a foreign language, open a business, do drawing or programming. But the evening is the time to do it.
This way you will not only be able to distract yourself from work and relax psychologically, but also become more productive at your main job. Find at least half an hour to engage in an important hobby for you. It raises the mood and self-esteem.
It relieves stress perfectly. Choose any book to your liking — a fiction novel, memoirs, something inspiring - and take some time to read. During sleep, the brain consolidates the information received, and you will remember it better.
If you like to read lying in bed, choose paper editions. They will not prevent you from falling asleep, unlike books on electronic media that emit blue light.
Blue light from the screen of laptops and smartphones suppresses the production of the hormone melatonin, which is responsible for sleep. In addition, watching videos and pictures stimulates the brain, and this also prevents you from falling asleep.
"Ten minutes of concentration on the phone in effect is approximately equal to an hour walk in sunlight," says psychologist Richard Wiseman. — Imagine that you were in the bright sun for an hour, and then decided to sleep. It won't work."
So don't look at the screens at least an hour before bedtime. If you urgently need to do something on your computer, turn down the brightness of the screen or install a program that turns on the warm backlight at night.
We often neglect sleep, preferring other things. But getting enough sleep is important for both health and productivity during the day. Regular good sleep maintains normal psychological, emotional and physical condition.
To get enough sleep, go to bed and get up at the same time. Clean up the bedroom and don't leave anything in it at night that reminds you of work.
