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Evening Ritual: The 7 Things That Will Make You Happy At Night

Write Down The Good Stuff

... that happened during the day

Set aside 10 minutes before you go to sleep. Write down 3 things that went well today and why they went well. The odds are that you will be less depressed, happier, and addicted to this exercise six months from now.

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Evening Ritual: The 7 Things That Will Make You Happy At Night

Evening Ritual: The 7 Things That Will Make You Happy At Night

https://www.bakadesuyo.com/2016/02/evening-ritual/

bakadesuyo.com

8

Key Ideas

How Your Brain Remembers

What we remember about the pleasurable quality of our past experiences is almost entirely determined by 2 things: the emotional peak and the end.

So try to structure your days so that the ending is awesome using evening rituals.

Have a “Shutdown Ritual”

Although the workday is over, your mind is still going strong. You gotta get your brain out of “work mode” to relax.

A simple ritual can help: Straighten up your desk. Back up your computer. Make a list of what you need to do tomorrow.

Turn Weeknights Into Weekends

Weekends are great because we get to spend our time the way we enjoy most.

Spend 2 hours with friends or family and you just turned a dull Tuesday night into a happy Saturday.

Engage in a Hobby

Actively engage in a hobby, don’t passively sit on the couch.

Most of us seek unscheduled free time for our leisure but given your brain’s lazy nature, research says you’re likely to waste that time doing what’s easy vs what’s really fun.

Wind Down, Don’t Collapse

Dim the lights and turn off all screens at least an hour before bed.

10 minutes of a smartphone in front of your nose is about the equivalent of an hour long walk in bright daylight. Imagine going for an hour long walk in bright daylight and then thinking, “Now I’ll get some sleep.” It's probably not going to happen.

Make Peace With Your Partner

Don't go to bed angry with your partner.

The end of the day means the end of hostilities, the recognition that the underlying shared values and commitment to the relationship trump the need for one last dig or self-righteous justification.

Write Down The Good Stuff

... that happened during the day

Set aside 10 minutes before you go to sleep. Write down 3 things that went well today and why they went well. The odds are that you will be less depressed, happier, and addicted to this exercise six months from now.

Something To Look Forward To

People who devote time to anticipating fun experiences are happier.

Schedule a meal with a friend or designate a time the next day to indulge yourself with something simple that you love to do. Then be excited about it. 

SIMILAR ARTICLES & IDEAS:

A practical philosophical school

Stoicism became popular in the Roman Empire. Slaves like Epictetus, rich people like Seneca or emperors like Marcus Aurelius found guidance for life in it.

Events don’t upset you

Beliefs about events do. Bad feelings are caused by irrational beliefs, so if you’re feeling negative emotions, focus on the belief you hold about what happens. 

For stoics there is no good or bad, there’s only perception. And you control perception. 

Control what you can

Ignore the rest. We worry about things that we have no control over. But worrying never fixed anything

The stoics are saying that if you focus your energy on what you can change, you’re going to be a lot more productive and effective. 

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Morning routines

Of all the different things you can try to improve your productivity, a morning routine is one of the most effective:

  • It gets you started and sets the tone for the upcoming day;
  • ...
Sleep and productivity

When it comes to productivity, getting enough sleep is essential. Any morning routine you develop needs to accommodate your sleeping rhythms.

And research indicates that 7-8 hours per day is a nearly universal requirement.

Different goals, different routines

There isn’t one perfect routine that will make you rich and happy overnight. Instead, there’s different routines for different purposes: if you're focusing on health and fitness, starting with exercise or eating a healthy breakfast might go first. If you're working like crazy, getting straight to work on your most important tasks may be better than cluttering up my morning with different tasks.

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Cherish your life
Cherish your life

Everybody is aware, in a certain measure, of the different truths life provides us with. One of them, which is also the scariest, is related to the fact that eventually, we all die. 

How...

Work hard, live longer

One of the biggest truths you will ever come to realize is that hard work, ambition and targets give actual meaning to your life. 

Furthermore, once you have given a purpose to your work, you will most certainly see that motivation goes a long way into making someone's life more interesting to live.

There is a limit to happiness

Whoever believes that happiness knows no bound is in for a big surprise: happiness, like everything in this world, knows limits and very often we perceive this fact maybe just a bit too harsh. 

In order to enjoy life and to get to feel happy, as much as it is possible, one should first be able to deal with difficult situations. Therefore, maturity tends to be seen as the key to ensuring a satisfactory life.

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Challenge Unhelpful Thoughts
Challenge Unhelpful Thoughts

Listen to your thoughts — but don’t necessarily believe them.

They're suggestions, possibilities. But they’re not gospel. You can’t control what thoughts pop up, but y...

Identifying Unhelpful Thoughts
  • Black and White Thinking: There are heaping piles of nuance to most things.
  • Unrealistic Expectations: Cynicism is bad, but a little skepticism is essential.
  • Selective Attention: If your brain is always looking for the negative, you’re gonna find it.
  • Disqualifying the Positive: Sometimes we go into problem-solving mode and focus only on what is broken.
  • Predicting the Future: “This will never work” or “They’re going to think I’m stupid.” You don’t know the future. So don’t act like it.
  • “Should” thoughts: It’s usually just an insistence that the world bends to your will and is a great way to amplify frustration.
Do More Stuff

Doing little positive things is better for happiness than occasionally bagging an elephant:

  • Enjoyable stuff
  • Achievement stuff: Defeat your goals in single combat and feel like a conquering hero
  • Meaningful stuff: Do volunteer work or just help someone
  • Physical stuff: Exercise. Not only keeps you alive, but it’s like miracle grow for your brain
  • Social stuff.

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Belonging To A group

Quickest way to add meaning to your life is to see your group of people more often. 

Not part of a group? Join one. No groups to join? Start one. It’s as easy as texting people to...

Give Your Work A Purpose

It is less about what you do and more about how you see what you do.

Qualities a purpose needs:

  • It's a stable and far-reaching goal. You need something that motivates you and that you can organize your actions around.
  • It involves a contribution to the world. It makes a difference in the lives of people who don’t happen to be you.
Craft Your Story

You have a story you tell yourself about your life — whether you realize it or not.

A trend in the stories that people with meaningful lives tell themselves -  redemption stories: the tellers move from suffering to salvation — they experience a negative event followed by a positive event that resulted from the negative event and therefore gives their suffering some meaning.

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Get a good night’s rest

The first key to productivity: getting enough sleep. 7-8 hours of sleep a night will improve into your work, from sharper decision making and problem-solving, to better coping with chan...

Drink some coffee at work

Caffeine has a range of positive impacts beyond keeping you awake: from increased alertness and reaction time to improved learning, memory, and even mood. 

And coffee isn’t just effective on a chemical level: scheduling coffee breaks so that the entire team took it at the same time increased productivity.

Take regular break

Taking breaks during the workday is important for workers to replace workplace “resources” - energy, motivation, and concentration

These resources are limited and they need “charging” by doing activities that require less effort or use different resources than normal work or are just something the worker enjoys.

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The Morning Ritual
  • You need to wake up before the insanity starts. Before your goals for the day have competition.
  • The second part of your morning ritual is about mood. That feeling of control is what pr...
Important Work First Thing

Research shows that 2.5 to 4 hours after waking is when your brain is sharpest. Early morning is also when you’re most disciplined.

Do the work of your choice early in the day.

Regroup When You Slow Down

When the afternoon brain fog hits, it's often just because of our natural circadian rhythm.

First, take a break. Get a snack or a power nap if you can. 

What you need next is a mini-version of your morning ritual. Review your goals and the progress you’ve made this morning. Nothing is more motivating than progress.

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The "kindness pandemic"

Viruses aren’t the only things that spread through networks of people. Attitudes and behaviors do too. And we should take advantage of it. 
Spreading happiness and kindness right now is ...

Spreading connection

70% of our happiness comes from your relationships with other people. And the social distancing situation has left some with zero people around them. 
So reach out. Extended time without social contact is bad: Send a text, make that phone/video call, anything you want to let people know you care and are thinking about them.

Spreading help

Ask people if they need anything.  There are people out there in need of a little more than well wishes right now. And when people see others helping, they’re more likely to help. 

Also, if you need help, don’t be afraid to ask for it.

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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.

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Reappraising Conversations
Imagining a conversation as a game you are to score as many points as you can. 
6: Shared feeling/experience (that’s when acquaintances become friends)
5: Confirmation of an emotion’s legi...
Don’t Be Self-Centered

It’s key to connecting with people to suspend your ego; to put your own needs, wants and opinions aside. Anxiety does the opposite bringing your feelings and expectations to the forefront.

Focus on the other person. Simply listen to what they have to say and ask them to tell you more. 

Reappraisal

Just because you feel it doesn’t make it real. Feelings come from beliefs. Change the beliefs and feelings will change.

Research and anecdotal evidence show that the simple act of positively reimagining something can be enough to decrease anxiety.

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