Correct Your Forward Head Posture With This Simple Exercise

Posted from http://feeds.lifehack.org/~r/LifeHack/~3/A4FSAf1gM6Q/correct-your-forward-head-posture-with-this-simple-exercise

forward head posture

Forward head posture is one consequence of being hunched over our computers, constantly looking down at our phones and other everyday activities like washing the dishes, reading, writing or eating. General ageing can also contribute to forward head posture which gives a ‘chicken-head’ appearance when the head leans too far forward and is no longer aligned with the shoulders. Fortunately, in this video, physician Dr. Pamela Moore talks through the techniques to help reverse the forward head posture that so many of us inadvertently suffer from.

Health Problems Brought By Forward Head Posture

Although not always obvious to us, forward head posture does not only make us look unattractive, but also brings a range of health problems.

  • Chronic headaches
  • High blood pressure
  • Muscle strain in your jaw, neck, shoulders and back
  • Arthritis around the neck and even the hip
  • Pinched nerves that leads to blood stagnation and toxic build-up

FAQs About The Suggested Exercise

  1. What can I do if I find it difficult to stand in the suggested way?
    The problem may be down to weak core muscles. Try to improve these through core-strengthening exercises such as planks.
  2. Is it normal to feel as though someone is pushing their thumb against my throat when doing the exercise?
    Yes, this is normal although it’s an indication that your forward head posture is substantial.
  3. I’ve just started the exercise and I get pains in my neck. Is this normal?
    Feeling discomfort is always normal when starting a new exercise. If it’s very painful, then you should seek medical advice from a doctor before continuing to perform these exercises.
  4. How can I ensure quick improvement?
    Try doing the exercise in front of a mirror to ensure you are performing it correctly. This will make it easier to see and stop unnecessary incorrect movements that will prevent correction.
  5. I’ve done the exercise for 3 weeks but can’t see any improvement?
    These exercises are not a quick fix and will take time before you see any significant results. With consistent practice you should start seeing results in around eight weeks.
  6. Are there any tips to prevent forward head posture when using computers?
  • Make sure the top third of your computer monitor is at eye level.
  • Adjust the height of your chair so that your feet can rest comfortably on the floor and your knees are at the level of your hips. Use a foot rest if needed.
  • Be aware of how straight your back is when you sit and adjust any slouching positions.
  • Take regular breaks away from your computer, walk around and stretch often.

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Day 1: Evening Routine That Puts You In Sleep Early

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evening routine feature image

First Thing First, Ask Yourself Why You Want To Sleep Early

Let’s be honest here for a minute. You can’t convince yourself to sleep early in a long run just because you want to. The psychology behind it is important, too. Before you start to create an evening routine, ask yourself, “What would I get if I sleep early and wake up early?”  Whatever you answer, write it down on the top of your plan. Make sure you really want it because that’s what you’ll use to convince yourself to leave the bed when your alarm goes off.

How Will We Help?

We will walk you through the process of creating a bedtime routine in the coming 5 days. We will offer tips on how to design the routine. So you can put yourself in sleep earlier, and eventually wake up early with full energy.

We will also tell you what are the possible barriers in the process and how to overcome them one by one.

Day 1: External factors that disrupt your sleep quality

We will go through a list of external factors that you have to eliminate if you want to put yourself in sleep quick.

Sleep in (almost) total darkness

Our exposure to light regulates our internal temperature and melatonin production, both of which can be easily disrupted by artificial lightness or darkness. One of the benefits of being in a totally dark room is that it signals to your brain to start producing melatonin and lowering your internal body temperature, but there’s a catch–keep the room too dark, such as with blackout shades, and you never get the signal to wake up in the morning.

Even when your eyes are closed they’re still detecting external light to try to determine when your brain should start waking you up, mostly by releasing cortisol and raising your body temperature. If there’s no light to wake up to, this process never begins, and that alarm clock going off makes you feel terrible.

So what’s the trick? Sleep in a room with no electronics that give off light, and draw the shades enough to cover as much night-time light as possible, but not so much that the sun can’t get in at all.

Remove Your Cell Phone

Put your cell phone on silent while you’re asleep. If you have a child, or friend in the hospital, or anything like that then set your phone to ring for only them, but you shouldn’t be getting audible messages at night since they’ll mess up your sleep. Lay it facedown as well so that the light from it doesn’t affect you either–even that small light from the screen can make your body start to think the sun is coming up.

99% of “emergencies” aren’t, and can wait until the morning.

Sleep in Silence or White Noise

We may not live in the wilderness surrounded by predators anymore, but we’re still listening for threats while we sleep. Errant noises, especially sudden and loud ones, can mess up our sleep.

The best prevention I’ve found is to use a white noise generator like this one which creates a sound similar to air going through a tunnel. It’s something you can focus on while you’re falling asleep and over time, you’ll train yourself to start getting tired as soon as you turn it on.

Today’s Checklist

pablo (23)

The post Day 1: Evening Routine That Puts You In Sleep Early appeared first on Lifehack.

Day 2: Evening Routine That Puts You In Sleep Early

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evening routine feature image

Day 2: Make your bed a dedicated one

As you have set up a good environment for sleep, you are ready to create your evening routine.

We develop habits related to specific things in our environment. When you go into the bathroom in the morning, you probably grab the toothbrush habitually. When you get in your car, you probably have a quick routine that you go through of checking the mirrors, interior, etc. We fall into little habits based on things in our lives, and our beds are not exempt.

The problem with doing a bunch of different things in your bed (such as reading, working, playing games, watching television, talking on the phone, etc.) is that when you get in it to go to sleep your body has no idea what it should be doing.

Compare this to doing nothing but sleeping in your bed. The minute you get in, your brain goes “sleep time, let’s pass out” and you can fall asleep quickly. If you get in and your brain goes “time to turn on the TV!” you’re not going to sleep particularly well.

Commit to only using your bed for sleep (okay, and sex). By doing this you avoid the confusion from having a number of different bed habits and you tell your brain that it should start shutting down as soon as you get between the sheets.

Possible barriers and how to overcome it

When you think you can’t fall asleep, you might be tempted to use your phone to check emails or any social media on bed. As you know how bad will the blue light disrupt your sleep, here is a simple solution to resist the temptation.

Put yours cell phone away from bed (at least not at a reachable arm-length), or ideally not in your bed room. Buy a “proper” alarm clock to replace your cell phone. Then, you will have no more excuse to use your phone on the bed.

Today’s checklist

pablo (24)

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Day 3: Evening Routine That Puts You In Sleep Early

Posted from http://feeds.lifehack.org/~r/LifeHack/~3/lPudUEKCD0A/day-3-evening-routine-that-puts-you-in-sleep-early

evening routine feature image

Day 3: Design your own evening routine

An evening routine is a series of tasks right before you go to bed. The benefit is that the more you do it, the more your body will get used to going to sleep after doing these things which will make it easier to pass out when you know you need to.

Things to include:

  • Reading
  • Writing
  • Reflecting on the day
  • Hydrating
  • Planning your goals for tomorrow

Things to avoid:

  • Bright lights
  • Email / social media
  • Food
  • Exercise, or anything stimulating (video games, etc.)

Find the best routine and do it at the same time every night. The routine can last for 15 minutes to an hour, depending on how many items you want to include.

Possible barriers and how to overcome it

When you’re first trying to sleep and wake up earlier, staying up late on weekends will mess you up. Commit to sleeping and waking up at the same time every day, even on the weekends, for three weeks. That will make it easier to bounce back when you stay out late on the weekends in the future.

Make use of your calendar to make your habit stick. Mark a red cross for the days you manage to sleep early and follow your evening routine. Use your chain of marked off days as a motivator.If you want the early riser habit to stick, you need to not seriously mess it up for at least 28 days.

Today’s checklist

pablo (25)

The post Day 3: Evening Routine That Puts You In Sleep Early appeared first on Lifehack.

Day 4: Evening Routine That Puts You In Sleep Early

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evening routine feature image

Day 4: Move in 15 Minute Increments

The trick with becoming an early sleeper is small incremental changes.

If you try to make too great a change too quickly, you’ll fail and oversleep and demotivate yourself to try again in the future. By making small incremental changes, we provide ourselves with “small wins” which are highly motivating and show us that we can succeed, and not only can we succeed, it’s easy.

If you’re already sleeping at 11 or earlier, I wouldn’t try to move your sleep time by more than fifteen minutes a week. By slowly moving your schedule forward like this you’ll be more likely to succeed, and it will make the change easy. It will also give you more time to adjust to the new time that you need to go to sleep at. You might be able to sleep an hour or two earlier for a few days, but without the gradual shift it will be harder to maintain.

Possible barriers and how to overcome it

If you have a tendency to get home late from work, if you have a lot of evening commitments, or if you don’t make what’s important to you a priority, the pull to stay up late often comes from feeling that you haven’t had time to do what you wanted to do. This can lead to late-night reading, browsing the Internet, or simply working on a personal project with the reasoning that you spent the day doing things for everyone else and now it’s time to do something for yourself.

Wanting more time for yourself is a legitimate desire that you shouldn’t override. To honor that need, determine how much time you need to relax and get things done before going to bed. Then set your departure time from work or events to give you that personal space. Also, give yourself permission to do what’s important to you during the day by blocking out time for it. There will always be more requests from other people, so sometimes you simply need to put your own work first.

Today’s checklist

pablo (26)

The post Day 4: Evening Routine That Puts You In Sleep Early appeared first on Lifehack.

5 Life Lessons We Can All Learn From Prince

Posted from http://addicted2success.com/life/5-life-lessons-we-can-all-learn-from-prince/

Prince is dead. We’ve now had some time to let it settle in, but that really does little to take the sting out of those words, for with his untimely death (he was only 57) a great legend has passed from us.

You know what’s amazing? So few people actually know how important he was to music. Admittedly, that was to an extent Prince’s own choice as later in his life he rejected the internet and all that went with it.

He had his music taken off numerous streaming platforms, for he refused a system where profit came before art and the artist. He predicted to the Mirror in 2010, “The internet’s completely over. I don’t see why I should give my new music to iTunes or anyone else.

They won’t pay me an advance for it and then they get angry when they can’t get it. The internet’s like MTV. At one time MTV was hip and suddenly it became outdated. Anyway, all these computers and digital gadgets are no good. They just fill your head with numbers and that can’t be good for you.”

And though announcements of the internet’s death might have been a bit premature, he was willing to put his money where his mouth is, is something we can all respect and do more of.

Here are 5 life lessons we can learn from Prince:

1. Be true to yourself

Prince made sure his music could never get boxed into one niche or one genre, so that he would never be defined as anything but himself. “I’m not the president of a record company.” He told Mojo in 1998, “I don’t want to be the CEO of anything. No titles. The minute you’ve accepted a title you’re a slave to it.”

We can take a page from his book in that regard, because of late it’s become ever clearer that instead of discovering and establishing our own individuality, we seem to think we can purchase it from the rack. And that is a truly frightful proposition. You cannot buy individuality or character. You can only get it by fighting your inner demons and the outer critics. And Prince came out victorious in both regards.

“Despite everything, no one can dictate who you are to other people.” – Prince

2. A strong spirit transcends the rules

Instead, he believed that we should strive to be different, to be more than the system will let us be. He was both and there were few in the music industry who were stronger than he. In his 35 year career, he produced a mind-boggling 39 albums, while never getting boring, never getting old either as an artist or as a person. And yes he had his weaker moments, but that’s okay, as that’s how we learn.

And yes, he had his problems, which meant not everybody liked him. He was often divisive and had, by his own admission, a bit of an ego problem. But perhaps it was that ego that let him be who he was.

“Why does everyone think I’m mad?” he once reputedly asked a PR agent, “Because you do weird things and you don’t explain them,” was the answer. “But why should you explain things? Isn’t it the truly strong person who can do what they like without feeling the need to explain themselves?”

So get off your Facebook, get off your twitter and your Instagram. Don’t live life for other people, live it for yourself, like Prince did.

 

3. Practice and perfection

Of course not everybody can pull that off. If you’re just ego with nothing to back it up you’re not going to get very far. He was not anything but just ego, however. Instead, he was incredible at what he did. And that didn’t just come to him either. He worked very hard to be that good, being intensely devoted to his craft. In fact, on his first five albums Prince played nearly every instrument, most of which were self-taught. That’s both an ode to non-formal education and to his incredible ability, unmatched by almost all other artists.  

I myself discovered the need to excel only later in life. For many years I believed I was entitled to a good life. Only when that did not materialize on its own did I realize that you can’t just sit around and wait for things to happen – you have to go out there and take it by being better than everybody else. I just wish I’d realized that sooner.

 

4. Ignore the naysayers

“There’s nothing a critic can tell me that I can learn from. If they were musicians, maybe. But I hate reading about what some guy sitting at a desk thinks about me.” Prince told the Rolling Stones magazine in 1990.

He’s right, of course, because the guys behind the desk have it easy. They are backseat drivers who can sit on the sidelines and shout ‘boo’ at you when you fail. To go out there and perform, on the other hand, to thrust yourself into the limelight and give it everything, that takes guts and courage, both of which he had and both of which we could use more of.

So do what Prince did. Ignore the naysayers. Ignore those that snipe at your failures, but don’t call when you succeed. They’re dragging you down because they don’t have the courage to pull themselves up. You’ve got nothing to learn from them and everything to gain by ignoring them.  

“Compassion is an action word with no boundaries.” – Prince

5. Build character

If you’d have to sum him up, you’d have to use the word ‘character’. Yes, he was a character, but that’s not what I mean. I mean he had character and even if he was slightly insane (there were times when his former girlfriend couldn’t look at the staff and they could not look at her, while he made her call him ‘Messiah’) he left an indelible impression upon the world – an impression that added, that made the world greater, that left more behind than it took.

And that is an ambition we should all strive for. For if we all added more than we took how great this world would be. And we can certainly all agree that he did that. Now obviously, we don’t all have it in us to add 39 albums in a lifetime, but we don’t need to. We just need to put more in than we take out. And that is something we can all do.

What have you personally learned from Prince? Please leave your thoughts in the comment section below!

What to Do When Working from Home Doesn’t Work for You

Posted from http://feedproxy.google.com/~r/JohnChowDotCom/~3/2nz5SzfOd2c/

The dot com lifestyle affords you a lot of freedom and a lot of flexibility. It means that you can finally say goodbye to that dreaded daily commute to the office. It means that you no longer have to endure rush hour traffic or fight for that last parking spot. It means that you no longer have to get up extra early in the morning to put on a three-piece suit if you don’t want to.

It means that you can stroll just the few steps over to the spare bedroom in your pajamas and bunny slippers, plop down in front of your computer, and start making some serious money online. You don’t even need to go the spare bedroom if you don’t want to. You can take your laptop to the dining room if you want. You can even whip out your smartphone or tablet while still in bed and earn hundreds or even thousands of dollars in affiliate commissions.

The Downside of Dot Com Living?

That all sounds pretty damn appealing, right? Except you have your kids crawling all over you, begging for your attention. Except that all your friends and family assume that you’re not really doing anything and that you’re always free to “help” with chores and errands. Except that you have such a hard time focusing on getting anything done when your house is eerily quiet and empty.

coworking

While I’m not one of those people — I very much treasure my work-from-home lifestyle — I can completely understand that working from home isn’t for everyone. It might drive you mad if you’re the person who thrives on water cooler banter. It might make you crazy if you can’t stand staring at the same wall for hours on end, being completely alone with your thoughts. I get it. So, what can you do?

I’m the Captain Now

Just because you want to pursue Internet marketing and the dot com lifestyle doesn’t mean that you have to work from home if that doesn’t work for you. The true beauty of the dot com lifestyle is that you are in control. You can choose when and how you work, even if you’re all about establishing those passive income streams.

In an earlier post, I explained why I would recommend against setting up shop at Starbucks on a regular basis. It’s fine to work out of the coffee shop now and then, but I wouldn’t consider it to a primary base of operations for a whole host of reasons. So, if you think sipping on lattes is a viable alternative to the home office, think again.

Does this mean you’re out of luck? Not at all. If you live in any number of major metropolitan areas around the globe, then there’s a good chance that you can find shared office space or coworking space somewhere nearby. This means that you can still be completely independent, but you’ll surround yourself by other entrepreneurs, startups, and small business owners. There’s a terrific synergistic happenstance that can be enjoyed in coworking offices.

If your business grows to the point where you have several in-town employers, colleagues and collaborators, it may actually be worthwhile to get some real, dedicated office space of your own. I realize this can sound like it’s going backwards from the dot com lifestyle, since you wanted to escape the traditional office grind in the first place, but it really isn’t. The difference is that you are still in control. You don’t have to have a 9-to-5 office schedule if you don’t want to. You can work, again, whenever it works best for you.

Anywhere You Go…

But who says you even have to stay in your hometown? Who says you even need to have a permanent base of operations at all?

In case you haven’t noticed, your business is online. What this means is that you can run your business from anywhere you have a reliable connection to the Internet. That’s, by far, one of the biggest freedoms you can enjoy thanks to the dot com lifestyle. You can continue traveling around the world while blogging, affiliate marketing, or doing whatever else you need to do, because it’s all accomplished through a web browser and some software. It doesn’t get more flexible than that.

The life of the digital nomad isn’t for everyone, but neither is the life of the person who works out of a home office either. When you’re itching for a change of pace and scenery, just do it. You never know where inspiration might strike you and you’d hate to let that opportunity pass you by.

Click Here To Download John Chow’s New eBook, The Ultimate Online Profit Model!

PB119: How to Choose the Right WordPress Theme for Your Blog

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How to Decide on a WordPress Theme for Your Blog

Today I have a treat for you. Today we have a special guest, one of our new subject matter experts, Kelly Exeter from Swish Design. Kelly is one of those people who produces a heap of great content and also runs a business on the side. Kelly is one of the go to people in Australia when it comes to blog design.

ProBlogger_119

I received a question from Nils from Soul Thoughts who asks a question that many bloggers who are starting a blog. What is the best WordPress theme to choose for my blog (and how to make that decision). I’m not a designer, so I’m going to let our design expert Kelly share her tips on choosing the right WordPress Theme.

You can either listen to the episode via the podcast player above or check it out on iTunes or Stitcher. Alternatively if you prefer to read – Kelly has written up the full show below for you to keep coming back to including all the links and resources mentiond in the episode.

PB119: How to Choose the Right WordPress Theme for Your Blog

Hello! I’m here today to try and answer this very big question: What are the best themes to use if you have a WordPress blog?

And the very short answer to this is – there is no best theme. There are many themes out there that will work well for your needs. The hard part is narrowing down the list.

If you type ‘WordPress themes’ into Google you will usually end up some place like ThemeForest where, at current count, there are over 6000 themes to choose from. Even somewhere with a slightly smaller selection like Elegant Themes has 87 on offer and Studiopress, the home of Genesis themes has over 50.

So – how on earth do you choose the best theme for your needs from this wealth of choice?

Well, my number one suggestion is to stop looking in those theme libraries and start instead with the blogs out there whose designs you love.

Most WordPress themes these days are built on off-the-shelf templates which means that blog you love, you can access the same theme they’ve used.

A quick word about this however – that blog you love – is it their header you particularly love? Or their typography? Or their imagery?

If so, those are design elements that can be incorporated into any theme out there.

When you’re deciding on a theme, you really need to choose one based on it having a layout you like – so you like how their logo and menu are placed, how their blog archives are laid out, how their blogs posts are laid out, and most importantly, what elements they have on their home page and where those elements are positioned.

For example, if you choose the Metro Pro theme from Genesis – make sure you are choosing it because you like how it’s laid out … not because it has nice images.

image02

So – let’s say you love the new Being Boss blog design at beingboss.club and you’re thinking that could work well for you. The first thing you want to do is find out what theme they’re using. You do this by viewing the source code of the website.

To do this, type into your browser window: view-source:http://beingboss.club/

(NB: You can do this for any site by typing in view-source:FULLWEBSITEURL)

Once you’re viewing the source code do a search for this: wp-content/themes.

This will come up in a few places in the source code and the word that directly follows the word ‘themes’ in the source is the name of the theme.

image00

So for Being Boss, I can see their theme is called Art Mag.

If you then Google ‘Art Mag WordPress theme’ you’ll see it’s a theme you can buy from Themeforest for $49.

A word of caution – when you’re checking out your favourite website and you’re loving how they look and you’re thinking I’m saying just buy the same theme and your site can look like that too, there is a giant caveat here. If you’re loving how a site looks, it’s probably because they have killer imagery. If you don’t have the same killer imagery, then use the same theme as them all your like, your site won’t look like theirs.

image01

This, incidentally, is both a good and bad thing.

The bad comes from the disappointment you feel because your site doesn’t look as good as theirs.

The good comes from the fact that you can use exactly the same theme as someone else but your two sites will look quite different because you’re using different imagery, logo, fonts and colours. Just make sure your site uses great imagery and fontography and you’ll be fine.

Another thing that’s important to remember is that when you install that theme on your website, it needs to be set up to look like the demo version or the website you loved – it won’t look like that straight out of the box. If you’re able to follow instructions, then, using the theme documentation, you should be able to get the layout looking the way it way sold to you in the demo.

If you’re struggling, get in touch with the guys at ThemeValet.com. For $99 or thereabouts, they will set the theme up to look like the demo for you.

Another caveat – if your site has no pages and no posts (ie no content), it will be very difficult to get it looking like anything. So I always recommend creating at least an About and a Contact page and loading in 2-3 blog posts before loading in a theme and trying to make things look pretty.

Now – what if there aren’t any sites out there that have caught your eye? Well, some fairly common themes doing the rounds currently are:

  • Simple Mag which can be found on ThemeForest.com – this is particularly great if you’re looking for a magazine style layout.
  • If you’re looking for a more bloggy type layout then Foodie, Metro and Lifestyle Pro are all great looking, easy to use Genesis themes and can be found on StudioPress.com.

Note: with the Genesis themes you first have to install the based Genesis framework (which comes as a theme), then you install and activate whichever of the look and feel themes you’ve chosen.

Another really important thing you need to keep in mind when choosing themes these days is that they are responsive on mobile. Happily, most themes in most marketplaces these days are. All the themes I mention today certainly are.

Now, what about themes like Divi, Bridge and the X theme?

These are themes that allow you to set up your site pages pretty much any way you like via inbuilt Page Builders that allow you to drag and drop elements.

This sounds like a dream but in reality, I have found these Page Builders to be really slow and painful to use. You make a small tweak to say the padding around an image, or the size of a heading, for example, and then you have to save the draft of the page, and then preview it … it’s really slow going and frustrating.

Also – as much as these types of site sell themselves on being easy for non-tech savvy people to use, they’re just not.

Now, if you are quite tech savvy, these themes are amazing because they offer a huge amount of flexibility and design freedom. If you are not tech savvy, just do no go there – they will make you cry.

Of all the ‘Page Builder included’ themes out there (and I have seen many) – the one that has impressed me the most is the X theme. At Swish Design (my business) we have the ability to design and build custom themes and this is what I intended to do with my own website re-design at kellyexeter.com.au recently. I did the page design, and then because I needed the new design faster than my guys would be able to code it, I actually rebuilt the site using the X theme (+ Beaver Builder instead of the X Theme’s inbuilt Cornerstone builder) as a temporary measure. And guess what, it did the job so well I haven’t bothered to get my guys to code a custom theme for me after all.

No other theme like that – not Divi, not Bridge, not any of the several ones I’ve tried – have been as easy to use as X + Beaver Builder.   

So there you go.

As I mentioned at the start, pointing you in the right direction as to a ‘best theme’ for your needs is a very ‘how long is a piece of string’ question because there are so many variables to consider.

My major tip in this regard is that, if ever you’re in doubt, choose the simpler solution.

And remember, people are coming to your blog to read, and they’re mostly doing so on mobile. So as long as your theme is responsive, loads fast, and makes it easy to read your posts on mobile devices, you’ll already be ahead of the pack.

——-

Kelly Exeter has been a web and graphic designer for 15 years and has worked with WordPress for over 8 years. You can find her at Swish Design by day, and tinkering with her personal blog design at night.

How did you go with today’s episode?

I hope this has been helpful today. If you have more questions, I would be more than happy to tackle them myself or enlist one of our subject matter experts.

Disclaimer: ProBlogger is an affiliate for some themes and services mentioned in this article. We make a commission if you purchase these products which is how we keep the vast majority of what we do on ProBlogger free (and how Darren keeps his expensive coffee habit going). Affiliate products are carefully chosen and are always genuine recommendations of products that we either pay for and use ourselves or that come with strong recommendations from our trusted expert friends.

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Day 5: Evening Routine That Puts You In Sleep Early

Posted from http://feeds.lifehack.org/~r/LifeHack/~3/DygQyWHBU1Q/day-5-evening-routine-that-puts-you-in-sleep-early

evening routine feature image

Day 5: Make your plan stick

Make sleeping and waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to sleeping and waking up early. A good reward is to make a hot cup of coffee or tea and read a book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.

Take advantage of all that extra time. Don’t sleep or wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake up early and waste that extra time. Get a jump start on your day! It is good to use that time to get a head start on planning for the rest of the day, on exercising or meditating, and on reading. By the time 8 rolls around, you’ve done more than many people do the entire day.

Possible barriers and how to overcome it

The space between waking and sleeping can be an excellent time to contemplate life. But if you don’t really want to think or feel, this open space with no distraction and nothing to do can be intimidating. That’s why you can have a tendency to resist going to bed until you find yourself at the brink of exhaustion.

To help you not feel helpless when emotions bubble up, keep a journal by your bed. Then whenever something comes to your mind, write it down. Journaling not only helps you go to bed earlier because you’re not avoiding stillness but also can give you mental and emotional health benefits.

It would be perfect if you have already reflected your day and written the journal during the evening routine. This will certainly make you more relax when heading to bed.

Today’s checklist

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