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 nighttime version, because

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

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

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

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

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<v Speaker 1>to set yourself up with a better bedtime routine are

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<v Speaker 1>one digital detos no screen time for one to two

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<v Speaker 1>hours before bed. Now some of you will be listening

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<v Speaker 1>to that and go, oh my god, that's all I do. Five, six,

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<v Speaker 1>seven nights a week. It's whether it's on the TV,

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<v Speaker 1>it's on my laptop watching Netflix, or it's scrolling through

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<v Speaker 1>social media on my phone. So two hours might be

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<v Speaker 1>a big jump for you. Start with fifteen minutes, go

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<v Speaker 1>to thirty minutes, get it to an hour, and I

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<v Speaker 1>promise you how good you feel and how much better

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

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<v Speaker 1>will encourage you to then extend it from beyond that

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<v Speaker 1>first hour. But at least for the next seven days,

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<v Speaker 1>your homework is to get to one hour. If you

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<v Speaker 1>can start an hour, great. If you need to build

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<v Speaker 1>up from fifteen minutes to an hour across the next

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<v Speaker 1>seven days, I want you to do that the second one.

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<v Speaker 1>And you can do this because you're not on your digitals.

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<v Speaker 1>You've got the time. Now is reflection time. So I

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<v Speaker 1>want you to just have a little pad or a

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<v Speaker 1>little journal or a little diary, whatever it is, next

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<v Speaker 1>to your bed, and I want you to spend a

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<v Speaker 1>couple of minutes at the end of each day writing

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<v Speaker 1>down things that went well, actually taking a little moment

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<v Speaker 1>to think about what made you happy during that day,

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<v Speaker 1>what you're grateful for, Just something one or two simple

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<v Speaker 1>things every single day in this crazy, chaotic life where

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<v Speaker 1>sometimes we don't stop, we don't smell the roses, we

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<v Speaker 1>don't stop to really reflect on what is good in

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<v Speaker 1>our lives. We tend to focus on what is not

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<v Speaker 1>good in our lives. And I want to just I'm

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<v Speaker 1>not going to get you to do that stuff. You're

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<v Speaker 1>not going to put the challenges down. You're only going

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<v Speaker 1>to put the good stuff down in that little bit

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<v Speaker 1>of reflection time. And the third one is to read. Now,

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<v Speaker 1>find what you like, because I think the challenge with

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<v Speaker 1>reading if you're not a natural reader. And I've got

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<v Speaker 1>my hand high up in the air here, I'm not

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<v Speaker 1>a natural reader. I struggle to read fictional novels. I

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<v Speaker 1>just I love movies, love a real movie nut, but

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<v Speaker 1>I struggle to read enough fictional novel material. I only

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<v Speaker 1>get through sort of two or three pages, and then

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<v Speaker 1>I find it's getting really heavy, which is probably okay.

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<v Speaker 1>But I can read a lot more if it's a

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<v Speaker 1>business book or a entrepreneur book, or an interesting biography

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<v Speaker 1>or something like that, Whereas if it's a fictional novel,

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<v Speaker 1>I find that a bit more tricky. So the task

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<v Speaker 1>to all of you would life listeners for this week.

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<v Speaker 1>To improve your nighttime routine or your bedtime routine is

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<v Speaker 1>one digital detox, work yourself up to an hour sometime

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<v Speaker 1>in the next seven days, reflection time, one or two

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<v Speaker 1>things that made you really happy for that day or

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<v Speaker 1>that you're grateful for. And to read however many pages,

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<v Speaker 1>whatever type of content. It is. So I want you

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<v Speaker 1>to do these three things every night for the next

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<v Speaker 1>seven days.