WEBVTT - MOTIVATIONAL MOMENT: Three bedtime practices for an effective life 😴

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<v Speaker 1>I'm Sam Wood, and this is your motivational moment for

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<v Speaker 1>this week, and it's all about creating a bed time

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<v Speaker 1>routine that is going to change the way you sleep

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<v Speaker 1>and in turn improve the quality of your next day

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<v Speaker 1>and hopefully the days to follow. This motivational moment has

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<v Speaker 1>come about because it was weeks ago. It was one

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<v Speaker 1>of our earliest motivational moments. I gave you a really

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<v Speaker 1>really simple bit of motivational moment homework, and that was

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<v Speaker 1>to do three things in the morning to set you

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<v Speaker 1>up for a good day. We've gotten almost the most

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<v Speaker 1>amount of feedback from our motivational moments, and I think

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<v Speaker 1>it was because it was so simple and so practical.

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<v Speaker 1>It made me think, let's do the night time version,

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<v Speaker 1>because the reality is that's where you sort of set

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<v Speaker 1>yourself up, as I said, to have the great next day.

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<v Speaker 1>So my three tips, and we're just going to keep

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<v Speaker 1>it three. We're going to keep it simple with my

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<v Speaker 1>three tips to set yourself up with a better bedtime

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<v Speaker 1>routine are one digital detos no screen time for one

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<v Speaker 1>to two hours before bed. Now some of you will

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<v Speaker 1>be listening to that and going, oh my god, that's

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<v Speaker 1>all I do. Five, six, seven nights a week. It's

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<v Speaker 1>whether it's on the TV, it's on my laptop watching Netflix,

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<v Speaker 1>or it's scrolling through social media on my phone. So

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<v Speaker 1>two hours might be a big jump for you. Start

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<v Speaker 1>with fifteen minutes, go to thirty minutes, get it to

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<v Speaker 1>an hour, and I promise you how good you feel

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<v Speaker 1>and how much better you sleep, and potentially how much

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<v Speaker 1>more sleep you get will encourage you to then extend

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<v Speaker 1>it from beyond that first hour. But at least for

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<v Speaker 1>the next seven days, your homework is to get to

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<v Speaker 1>one hour. If you can start an hour, great, If

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<v Speaker 1>you need to build it up from fifteen minutes to

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<v Speaker 1>an hour across the next seven days, I want you

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<v Speaker 1>to do that the second one. And you can do

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<v Speaker 1>this because you're not on your digitals. You've got the time.

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<v Speaker 1>Now is reflection time. So I want you to just

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<v Speaker 1>have a little pad or a little journal or a

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<v Speaker 1>little diary, whatever it is, next to your bed, and

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<v Speaker 1>I want you to spend a couple of minutes at

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<v Speaker 1>the end of each day writing down things that went well,

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<v Speaker 1>actually taking a little moment to think about what made

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<v Speaker 1>you happy during that day, what you're grateful for, Just

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<v Speaker 1>something one or two simple things every single day in

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<v Speaker 1>this crazy, curlotic life where sometimes we don't stop, we

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<v Speaker 1>don't smell the roses, we don't stop to really reflect

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<v Speaker 1>on what is good in our lives. We tend to

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<v Speaker 1>focus on what is not good in our lives. And

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<v Speaker 1>I want to just I'm not going to get you

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<v Speaker 1>to do that stuff. You're not going to put the

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<v Speaker 1>challenges down. You're only going to put the good stuff

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<v Speaker 1>down in that little bit of reflection time. And the

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<v Speaker 1>third one is to read. Now, find what you like,

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<v Speaker 1>because I think the challenge with reading if you're not

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<v Speaker 1>a natural reader. And I've got my hand high up

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<v Speaker 1>in the air here, I'm not a natural reader. I

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<v Speaker 1>struggle to read fictional novels. I just I love movies,

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<v Speaker 1>love a real movie nut, but I struggle to read

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<v Speaker 1>enough fictional novel material. I only get through sort of

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<v Speaker 1>two or three pages, and then I find, oh, it's

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<v Speaker 1>getting really heavy, which is probably okay. But I can

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<v Speaker 1>read a lot more if it's a business book or

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<v Speaker 1>a entrepreneur book, or an interesting biography or something like that,

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<v Speaker 1>Whereas if it's a fictional novel, I find that a

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<v Speaker 1>bit more tricky. So the task to all of you

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<v Speaker 1>would life listeners for this week. To improve your nighttime

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<v Speaker 1>routine or your bedtime routine is one digital detox, work

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<v Speaker 1>yourself up to an hour sometime in the next seven days,

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<v Speaker 1>reflection time, one or two things that made you really

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<v Speaker 1>happy for that day or that you're grateful for. And

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<v Speaker 1>to read however many pages, whatever type of content it is.

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<v Speaker 1>So I want you to do these three things every

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<v Speaker 1>night for the next seven days.