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The Evening Routines of Tim Ferriss, Bill Gates, and Arianna Huffington
Be creative
A study from Albion College revealed that tasks requiring creative insight were consistently better during their non-optimal times of the day.
If you can’t sleep, you can at least use the time productively.
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Key Ideas
Plan Out Your Morning
Take a few minutes to pick out an outfit, decide what you’re going to eat for breakfast, prepare your work bag, or even write a short to-do list of the things you need to accomplish before...
Get Your Bed Ready
Are your pillows as fluffed as they could be? Is your comforter evenly laid out? Does your bed look appealing to get into?
Research shows that things like fresh sheets can easily make your slumbering experience better, and 71% of people surveyed said they sleep better when their sheets are clean.
Journaling for 5 minutes
Take five minutes to consider how your day went. Journaling reduces stress and helps boost your EQ.
Instead of going the “dear diary” route, write two bullet points for each of the following questions:
- What are the two things you did well today?
- What are the two things you can improve upon tomorrow?
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Key Ideas
The Brain as a Snowy Hill
The snowy hill represents the brain, the people sledding are like the memories, and the trails left behind are the synapses in the brain.
Think of the brain as a hill covered in snow, ...
Memory Palace/The Method of Loci
- Choose a place that you know really well.
- Plan the route and pick specific locations in your route.
- Decide what you want to memorize
- Place an object or two, with a mental image, and place them in your memory palace. Exaggerate your images. For example, use nudity or crazy images forcing it to stick in your mind.
- Make the image into a mnemonic
Mnemonics
A memory device that helps you retain and retrieve information simply with the use of retrieval cues to encode information in the brain.
- List the words you want to remember.
- Write the initials of each word vertically.
- Create a sentence/phrase using the initials.
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Key Ideas
Why a Night Routine Matters
A night routine is the things you do immediately prior to going to bed.
Three benefits of having a decent night routine:
- You’ll have a more restful and higher-quality sleep....
Before You Head Home…
- Get rid of caffeine after 4:00 pm. Caffeine stays in your system for up to six hours.
Stay hydrated. Dehydration can make you feel sluggish and tired when you want to be awake.
Decide when the workday ends. Establish a cut off time for work-related emails and phone calls as well.
Immediately After Work…
- Avoid alcohol. Alcohol may make you drowsy, but the sleep you get won’t be restful. Stop consuming it at least two hours before bed.
Have a healthy dinner.
When you need a snack closer to bedtime, reach for something light and healthy.
Take time to tidy. Waking up in an orderly space will work wonders for your mood.
Prepare for tomorrow.
When you don’t have a million things to do upon waking, it’s easier to fall asleep.- Take time for yourself. Perhaps you watch an episode of your favorite show or play video games.