Do these 5 things after 7 pm, your life will never be the same...
1. Reflect
Ask these 3 simple questions:
What happened today that I’m grateful for?
Which actions moved me towards my goals?
Are there any changes I can make?
I love these questions because they strike a balance between gratitude and self-improvement.
2. Disconnect
Imagine trying to park a car that’s going 70MPH.
That’s essentially what you’re doing when you hammer your brain with work/TikTok videos right before bed.
Toss your phone.
Get off the computer.
Slow down the car.
3. Set a plan
A productive day starts the night before.
The simple act of writing down your 3 biggest to-do list items can create a ton of momentum for the day ahead.
4. Breathe
You take 20,000 breaths per day.
Might as well make a few of them count.
Try the 4-7-8 Technique: Breathe in through your nose for 4 seconds, hold for 7 seconds, and slowly exhale for 8 seconds.
One of the best ways to kill stress before bed.
5. Read
Reading is the best way I’ve found to slow down my mind before bed.
If non-fiction is too stimulating - try fiction. (I’m reading the Game of Thrones series now)
It’s a big adjustment at first.
But it’s one of the best habits I’ve ever built.
Do these 5 things after 7PM and your life will never be the same:
Reflect
Disconnect
Plan for tomorrow
Breathe
Read
You don’t lack discipline because you’re weak.
You lack it because you never built the system that makes it automatic.
“The High Performance Playbook” isn’t about trying harder.
It’s about thinking differently. Operating differently. Building the mental frameworks that turn discipline into default behavior.
Most people will keep winging it, hoping consistency just “clicks’ one day.
You’re not most people.
Link in bio: https://substack.com/@truthunchained
Build the system. Become unstoppable.
I read every evening, actually I disconnect by 9 pm. I'm not a big television watcher so from my down time of 7pm to bedtime it's either connecting with neightbors and family, brain games or reading. And since I'm been doing that my sleep scorre hits high marks every night. I'm glad you recommended these things that make a big difference.