However, doing that is leaving a lot of potential growth on the table, along with quality sleep. After a long day at work, most people unfortunately fall on autopilot, execute a random set of tasks, and eventually fall asleep.
While it's important to relax after a long day at work, it's equally as important to undergo a debriefing from the day. By extracting knowledge and lessons from the day, you're setting yourself up for long-term success.
When it comes to your nighttime habits, they're critical to priming your mind and body. If you're looking to improve your productivity and health while generating ample amounts of momentum, all you need are a total of 20 minutes doing these four things for five minutes each.
1. Five minutes to learn from today.
Before you call it a night, it's important to review your day and analyze its events. What went well? What didn't go well? Most importantly, what area can you grow most from starting tomorrow? And how will you do this?
The daily goal, whether it be building a million-dollar business or a million-dollar body, is to seek continual improvement by at least 1 percent. Another good reason to look over your day is to avoid making the same mistake continuously.
By reviewing and learning, you're growing and evolving at a fast rate, which means you'll reach your goals faster than the average person.
Start your nighttime routine by identifying three things you learned and can improve upon. This places you in an empowering growth mindset.
2. Five minutes to reflect and give gratitude.
Oftentimes, your days won't go according to schedule, and this can lead to frustration boiling over. Sometimes you won't be able to check everything off your to-do list.
In those times, it's important to step back and look at the big picture. Without gratitude and appreciation for where you're currently at, you're more likely to lose perspective on your progress and where you're going, which can affect your motivation levels.
Take five minutes and identify the little things that happened during your day that you're grateful for.
3. Five minutes to prime your brain for success.
When I first started out in my fitness journey, I initially ran into the problem of losing momentum because I lost sight of the goal. Also, I was so far away from my fitness goal that when I thought about where I was compared to where I wanted to be, I felt deflated.
With that said, if you're not intensely and emotionally tied to your goal, it's easy to get broken apart and lose perspective due to the myriad of daily distractions and new shiny objects appearing.
Before you go to sleep, visualize all that you're working towards in vivid detail. Don't hold back. The more honest you are with this, the more emotionally compelled you'll feel, which increases the likelihood that you'll take consistent action no matter what.
Through detailed visualization, you understand your why, and what it looks and feels like. But, while visualizing is important and deserves a seat at the table, remember that nothing trumps taking action (even if it's imperfect).
4. Five minutes to quiet your mind.
Life is chaotic and can pull you in numerous directions if you're not aware. With that said, meditation is a key ingredient on your path to succeeding with your goals and improving your productivity.
Finishing off your nighttime routine with five minutes of meditation not only helps with tomorrow but it helps you get centered on the present moment while addressing your internal world. This leads to reducing your mental chatter at night, which can affect many people's sleep.
Taking 20 minutes at night to cover these habits can make every day a guaranteed success, because no matter what happens, you're still climbing upward on your trajectory in life, business, and health (even if it's an incremental gain).