All of us need, and want, a decent night’s sleep. Unfortunately this can often elude us. One reason for this is a busy mind full of things from the past or tasks to do in the future.

Busy Mind

This can lead to our minds either not letting us fall asleep or waking us up in the middle of night with a whirlwind of thoughts.

Worried in the night

That’s where Ending Your Day comes in. A practice for organising your thoughts and helping your mind to relax, allowing you to get the best nights sleep possible. Here’s how to do it:

  • Once you’re done with work for the day, whether it’s leaving the office at 5, finishing the night shift at 8am or tucking the kids in to bed in the evening, take a moment to tick off all the things you’ve accomplished. Evaluate each thing and make a note if there was anything in particular you learnt or discovered that you’d like to remember.
  • Next make a note of all the must do’s for tomorrow. This shouldn’t be a never ending list of things to do, but of things that definitely need doing in the next 24 hours. The number of things will vary day to day. It may be that there’s just a few things, one big project or tons of smaller admin things to do. It doesn’t need to be crammed full every day. There will always be things to do, but prioritising and managing them efficiently is the key to reducing anxiety and not overworking yourself.
  • On a separate list make a note of general to do’s that you accumulate each day so you don’t forget them. When they become essential to the next 24 hours move them across to the must do list. This stops you from trying to achieve everything in one day, leaving you with no time to relax.
  • Finally tidy your work space (desk, kitchen surface, work bench etc) and deal with any last emails or admin bits.
  • When winding down before bed, remind yourself of your accomplishments and visualise successfully completing your tasks for tomorrow (this could be work, relaxing, cooking or anything you have planned for the next day). You can even think of a short intention for your day (“I will get everything done”, “I will fully relax”, “I will eat great”).
  • As you wake up the next morning, visualise your successful day again, repeating your intention if you have one.

And there you go!

Now your thoughts are organised and hopefully your mind won’t wake you up at 3am to remind you to “send out that important email today”. It’s already on the list and you’ve visualised doing it, so no need to be reminded.

We hope this helps and until next time, sleep well and live healthy!

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