If you would like to improve your quality of life, please keep reading.I started this routine some years ago and not only my sleep got better, also I became more glad and conscious about my time.

Night routine: The best time of your day

After a long day, let you cellphone, laptop, even TV outside your mind.Take some hours (at least 30 min) without devices before sleeping, it deeply improves the quality of your sleep.Tip: Let the work affairs in the work, put the mute mood for your devices, and live your moment.

1. No use electrical devices. 

Skincare, prepare your favorite smoothie, manicure, do yoga, meditate, write.Whatever that have you as the main character, do it; because after a long day, you deserve it.Tip: Give you a massage, write about your day, play with your mascot, read a book, or even helping someone.

2. Do something for you.

Talk with your family/partner about their days and be interested on listening.Understanding what they pass through that day could connect you with them, and provide you a comfortable space to talk about your day.Tip: Avoid watching TV and instead ask about their days or create a conversation starting with your own day.

3. Enjoy the quality time.

Always try to take dinner before 08 pm because you should have enough time to digest and avoid stomach problems. Tip: Avoid alcohol, chocolate, coffee, products with fat trans, or spicy food that could irritate your stomach.

4. Have a light dinner.

All go through a day that sometimes is bad, good, or so. However, there is always something to be grateful.Tip: Look around you and say aloud why you are grateful. Even something as having a house or enough time to sleep could sound rare; however, many people do not have it. Be grateful.

5. Pry or being grateful.

Hello! I shared some times about how you can improve your night routine.

health

Health

How I Changed My Life.

Every year I decided the best 12 quotes based on songs to create my next calendar. I'm sharing the ones selected for 2023. Let's not forget that something good is coming for all of us! Cheers for this new year!

Quotes for 2023

How rare and beautiful it is to even exist.

Our flaws are who we really are.

We were born to make history.

I will go much further.

Our future is still long.

you deserve everything you want to be.

Because we are all free.

Live or die without regrets.

Leave the past behind and dream.

I like this world.

Life will make you grow.

Fly high towards your desired future.

Hello! I'm sharing with all of you my quotes for my laptop's calendar. Hope you find them interesting! Cheers!

personaldevelopment

Personal Development

motivationandinspiration

Motivation & Inspiration

music

Music

Quotes for 2023.

I used to be someone very anxious and shy, even pandemic made my anxiety worse and dealing with connecting with people or friends was tough.But then I met meditation and my perspective changed.

The reason.

I never tried meditation, yoga, breathing exercises.I believed those things were complicated and required a lot of time. But meditation surprised me.

My first thoughts.

I started meditation with the app Medito. There were a lot of packs and the duration of each one could vary from 3 min to 20 min. I tried my first season of only 5 min to test me and it was incredible. The person talked to me in a soft voice that made me feel comfortable, even I could add sounds at the meditation.And the best, the app is free!

Meditation is short?

I know, we see a lot of people meditating in an alert position, straight back or siting; I thought that was required.But no.The app recommend me to shift positions, lay down, stay up, even walking! Or with open eyes, closed eyes. Meditation was possible in all the situations!

The perfect posture to meditate?

And what about the topics? I thought I should recite mantras while praying. But I got very surprised because the main topic was about my life. My work, my love, my emotions.I was the main character in this meditation, and there I understood something relevant.I never had a time to reflect about my life. An entire and deep moment of only 5 min made me understand that I finally started knowing me.

Is praying to someone?

We are living in a complicated world. Time is an important resource and the majority of us worry by work or study.But taking only 3 to 5 min for a session in the morning or before you at the bed will change your mind and bring happiness once more at your daily activities.

Conclusion.

Hello all! I just wrote about my experience about the first time I tried meditation and why I recommend you to do this. Hope you find this helpful! Cheers!

There are many forms of meditation, all of which help you cultivate mindfulness . Practicing one of these methods will help you to become more …

mindfulness

Mindfulness

meditation

Meditation

My first experience with meditation

Stop scrolling into Facebook or TikTok in your free time, here there are my top five apps to spend time to learn, grow, and inspire me as Deepstash does.

Apps to rock your days

If you want to meditate, you should try this one.It has different packs of content and time.Also, it is free. Try once and you will never let it go.

Medito

If you want to learn a new language, you should start by little steps.5 minutes of learning vocabulary with interactive games will be useful. Non preoccuparti, inoltre è gratuita!

Drops

What to do next? What to buy for a party? What to wear? No worries! Just search a concept in Pinterest and look for options.

Pinterest

You need to keep training your brain. Never is to late to review or learn how to increase the way you are learning words, adding, or writing.The free plan is one of the best ones!

Elevate

The best app to read, edit, and save files.The free mode has a lot of options, I encourage you to give a chance.

Xodo

Hello! I'm sharing with you the best apps I have in my cellphone. Hope you enjoy it!

technologyandthefuture

Technology & The Future

education

Learning & Education

Technology, our ally.

After falling in one of the worst periods of depression in my life, I realized how perspective and habits are helpful tools for our days. Take one or various activities and adapt at your own routine; and if you do not have one, then it is time to create it.Cheers!

Morning routine, time to live.

Even if I work until 9 AM, I decide to wake up at 6:30 AM.But I slept at 10:30 PM to have my 8 sleep hours, which are the most important base for starting with energy in the morning.

Early bird.

At the first alarm, just jump from the bed. Do not wait until you are finally awake because that will never happen; it is better to get up and turn your alarm off.Advice: Set you phone or clock far from the bed to make you get up to turn it off.

No snooze, get up.

If you are surrounded by darkness, you will not get energy.After you click your alarm, you need to turn your lights on or open your windows to let the light filter.

Lights on.

Make your bed.Do not be lazy. If you can do it, you will feel satisfied because it is the first thing that you did in that new day.

Get the first thing done.

After getting up, I appreciate three things aloud. No matter how simple those are, sometimes we forget we have it.Example: I am grateful for having the opportunity to move, I am greateful because I still have a job, etc.If you believe in a religion, you can pray to thank for all those things as well.

Be grateful.

Find you perfect position. Sitting, standing up, laying down, or stretching, do as you prefer. Then, breath deeply and keep a short period of only breathing, cleaning your thoughts.You can use a guide meditation if you need.

Meditation.

No matter how much, just do it. Even if it is only a stretching 5-min-routine, you need to do something to help your body.	 And after that, a refreshing shower will make you feel as new.

Exercise.

Avoid coffee as first thing in the morning.Better to drink half cup of water to wake up your mind.

Drink water.

Do not skip any meal. At least eat something light, but your body needs energy and the best source is the food.

Eating breakfast.

Hello. Let's talk about morning routines and the best activities you should do at the beginning of your days. Believe me, this routine has helped me a lot. Hope you find interesting. Cheers!

habits

Habits

My morning routine, my life savoir.

Hello. Today, I share with you the most inspirational quotes in this app.Hoping they can motivate you as they did with me.

The most inspirational quotes

“The moment you take personal responsibility for everything in your life is the moment you can change anything in your life.”

"Give me six hours to chop down a tree and I will spend the first four hours sharpening the axe."

"Always keep your eyes open. Keep watching because whatever you see you can inspire you."

“Creativity is intelligence having fun."

“What you get by achieving your goals is not as important as what you become by achieving your goals.”

"You don't have to be great to start, but you have to start to be great."

“Sometimes you win, sometimes you learn.”

“Everything that needs to be said has already been said. But since no one was listening, everything must be said again.”

“To live is to suffer, to survive is to find some meaning in the suffering”

“Everything is created twice, first in the mind and then in reality.”

Hello! I'm sharing with you these motivational quotes.

Where do I get motivation?

Even if we want to hear music all day, it is important to know the effects that has.

How to protect your ears with an Iphone?

No more than 5 hours each day at 80 dB.No more than 2 hours per day at 85 dB.No more than 30 minutes per day at 90 dB.No more than 15 minutes per day at 95 dB.No more than 3-5 minutes each day at 100 dB.

Required rates

There's also an additional 'Reduce Loud Sounds' feature under the 'Headphone Safety' menu that iPhone users can enable. Once the toggle is switched on, they can drag the slider and filter out any sound that is over their chosen decibel level threshold.

Solution propsed by the article 

I read this article about protecting ears with a new update from IOs system.Hope it can help you.

Loud audio levels can cause hearing damage and iPhone's 'Headphone Notifications' reminds users to turn down the volume when appropriate.

Protect Your Hearing By Enabling Headphone Notifications On iPhone

There have been six wonderful months filled with knowledge, lessons, and moments that changed me. I wanna share the most important takeaways that could help you in your first job or internship.

5 things I learned from my internship

Even people with more experience in the company could have doubts too. So, do not hesitate and ask.Clarify your doubts it is better than correcting a mistake.

There is not a bad situation, you just need to understand it. Follow this:<ul><li>Go and see the situation.</li><li>Get the facts.</li><li>Grasp the situation.</li></ul>It's better to understand the cause and not the guilty.

Three G's

Businesses are made not only for one area. Each one of these areas is important to keep the company running.<ul><li>Communicate with your co-workers.</li><li>Do not take anything personally.</li><li>Create a bond of trust and support.</li></ul>

Connect

Understand the importance your actions have in the company. <ul><li>See the wide perspective your actions impact not only in your area but also in others.</li><li>Congratulate yourself for each activity you did.</li><li>Feel grateful for the learning and growth you develop.</li></ul>But be careful, do not be selfish or arrogant, be humble.

Recognize

The universe or God allowed you to take a new path or start a new adventure.<ul><li>Appreciate it, be grateful, and hug those new challenges you would face. Remember, err is human.</li><li>Jobs are not easy, but they would give you a lot of rewards. </li></ul>

Enjoy

Hello, I'm sharing five of the biggest takeaways I learned from my internship and first job. Hope you enjoy it.

career

Career

My internship

Some tips that have helped me to increase my reading speed in two weeks.

How to read faster?

Do not read the words inside your mind.Try to:<ul><li>Subvocalize numbers while reading.</li><li>Subvocalize the sound "Ahm" while reading.</li><li>Do not think about not reading aloud because you are gonna do it.</li></ul>

Tip 1

Have a leader to follow.Try to:<ul><li>Put your finger down the line and move your finger over the page or screen, never touch it.</li><li>Move all the arm, not only your finger.</li></ul>

Tip 2

Have the correct posture and breath.Try to:Read while sitting straight to increase your focus.Take some deep breaths before reading to relax your vision.

Tip 3

<ul><li>Learn how to juggle, it helps to increase your focus and peripherical vision.</li><li>Always read at least 10 minutes per day.</li></ul>

Additional

I'm sharing some tips that helped me to improve my reading speed the double in only two weeks.

Usa el enfoque comprobado del Coach de estrellas de Hollywood Jim Kwik en su NUEVO desafío Super Lectura para retener más información, comprender instantáneamente lo que lees e incluso compartir estos métodos con tus hijos para su éxito académico

writing

Reading & Writing

Te presentamos Super Lectura con Jim Kwik

The future belongs to those who believe in the beauty of their dreams.

Hinata Shouyou once said...

<ul><li>Understand why you want it.</li><li>Find out more ways to get it.</li><li>Believe in yourself.</li><li>Knowing and accepting your weaknesses and strengths.</li><li>Accepting losses as knowledge.</li><li>Always trying your best.</li></ul>

If we want something then...

Hello! 

Today I'm gonna share one of my favourite quotes from my favourite character of Haikyuu. Later I share his story because it motivated me to go ahead with my dreams. 

Hope you like it.

How I Changed My Life.

Quotes for 2023.

My first experience with meditation

Technology, our ally.

My morning routine, my life savoir.

Cassandra Reyes