Speaker 1: I'm Sam Wood, and this is your motivational moment for
Speaker 1: this week, and it's all about creating a bed time
Speaker 1: routine that is going to change the way you sleep
Speaker 1: and in turn improve the quality of your next day
Speaker 1: and hopefully the days to follow. This motivational moment has
Speaker 1: come about because it was weeks ago. It was one
Speaker 1: of our earliest motivational moments. I gave you a really
Speaker 1: really simple bit of motivational moment homework, and that was
Speaker 1: to do three things in the morning to set you
Speaker 1: up for a good day. We've gotten almost the most
Speaker 1: amount of feedback from our motivational moments, and I think
Speaker 1: it was because it was so simple and so practical.
Speaker 1: It made me think, let's do the night time version,
Speaker 1: because the reality is that's where you sort of set
Speaker 1: yourself up, as I said, to have the great next day.
Speaker 1: So my three tips, and we're just going to keep
Speaker 1: it three. We're going to keep it simple with my
Speaker 1: three tips to set yourself up with a better bedtime
Speaker 1: routine are one digital detos no screen time for one
Speaker 1: to two hours before bed. Now some of you will
Speaker 1: be listening to that and going, oh my god, that's
Speaker 1: all I do. Five, six, seven nights a week. It's
Speaker 1: whether it's on the TV, it's on my laptop watching Netflix,
Speaker 1: or it's scrolling through social media on my phone. So
Speaker 1: two hours might be a big jump for you. Start
Speaker 1: with fifteen minutes, go to thirty minutes, get it to
Speaker 1: an hour, and I promise you how good you feel
Speaker 1: and how much better you sleep, and potentially how much
Speaker 1: more sleep you get will encourage you to then extend
Speaker 1: it from beyond that first hour. But at least for
Speaker 1: the next seven days, your homework is to get to
Speaker 1: one hour. If you can start an hour, great, If
Speaker 1: you need to build it up from fifteen minutes to
Speaker 1: an hour across the next seven days, I want you
Speaker 1: to do that the second one. And you can do
Speaker 1: this because you're not on your digitals. You've got the time.
Speaker 1: Now is reflection time. So I want you to just
Speaker 1: have a little pad or a little journal or a
Speaker 1: little diary, whatever it is, next to your bed, and
Speaker 1: I want you to spend a couple of minutes at
Speaker 1: the end of each day writing down things that went well,
Speaker 1: actually taking a little moment to think about what made
Speaker 1: you happy during that day, what you're grateful for, Just
Speaker 1: something one or two simple things every single day in
Speaker 1: this crazy, curlotic life where sometimes we don't stop, we
Speaker 1: don't smell the roses, we don't stop to really reflect
Speaker 1: on what is good in our lives. We tend to
Speaker 1: focus on what is not good in our lives. And
Speaker 1: I want to just I'm not going to get you
Speaker 1: to do that stuff. You're not going to put the
Speaker 1: challenges down. You're only going to put the good stuff
Speaker 1: down in that little bit of reflection time. And the
Speaker 1: third one is to read. Now, find what you like,
Speaker 1: because I think the challenge with reading if you're not
Speaker 1: a natural reader. And I've got my hand high up
Speaker 1: in the air here, I'm not a natural reader. I
Speaker 1: struggle to read fictional novels. I just I love movies,
Speaker 1: love a real movie nut, but I struggle to read
Speaker 1: enough fictional novel material. I only get through sort of
Speaker 1: two or three pages, and then I find, oh, it's
Speaker 1: getting really heavy, which is probably okay. But I can
Speaker 1: read a lot more if it's a business book or
Speaker 1: a entrepreneur book, or an interesting biography or something like that,
Speaker 1: Whereas if it's a fictional novel, I find that a
Speaker 1: bit more tricky. So the task to all of you
Speaker 1: would life listeners for this week. To improve your nighttime
Speaker 1: routine or your bedtime routine is one digital detox, work
Speaker 1: yourself up to an hour sometime in the next seven days,
Speaker 1: reflection time, one or two things that made you really
Speaker 1: happy for that day or that you're grateful for. And
Speaker 1: to read however many pages, whatever type of content it is.
Speaker 1: So I want you to do these three things every
Speaker 1: night for the next seven days.