Get Back on Track: 5 Evening Habits to Wake Up Focused, Recharged, and in Control

In today’s episode, you’ll learn the evening routine that has changed Mel’s life. 

Right now, you most likely stay up too late, scrolling on your phone, flipping through channels, or doing absolutely nothing – and end up going to bed later than you want to. 

You wake up tired, feeling like you’re behind the ball on the day, and start the day stressed. 

That changes now. 

In this episode, Mel breaks down exactly why you’re staying up too late, even though you know better. It’s not your fault. There’s real science behind it, and once you understand what’s happening, you can take back control. 

You’ll also learn the 5 easy steps you can take right after you finish listening that will help you close out each day, sleep better, and set you up to feel better tomorrow. 

This episode is packed with tactical advice and the 5 science-backed components of the best nighttime routine.

If you’ve ever said, “I need to stop staying up so late,” but keep falling into the same trap, this episode is a must-listen. Hit play now, embrace your new evening routine, and wake up feeling like you again. 

If you enjoyed this episode, your next listen should be: How to Find Your Purpose & Design the Life You Want‍

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• Disclaimer 

In this episode:

• 6:30: Why You’re Exhausted Every Night.
• 12:37: The Four Ways Decision Fatigue Is Draining You.
• 16:34: Mel’s 5-Step Evening Routine.
• 21:49:  Step 1: Pick Your Bedtime.
• 29:32: Step 2: Clean Up the Mess.
• 36:14: Step 3: Make Tomorrow Easier.
• 43:51: Step 4: Five Minutes for You.
• 50:31: Step 5: Tuck Your Phone In.
• 58:31: An Evening Routine That Actually Works.

Resources:

• American Medical Association: What doctors wish patients knew about decision fatigue
• Cleveland Clinic: 8 Signs of Decision Fatigue and How To Cope
• The Wall Street Journal: The Cure for Decision Fatigue
• Harvard Division of Sleep Medicine: Sleep and Health Resources
• Harvard Medical School: Improving Sleep: A guide to a good night's rest
• Harvard Medical School: Restoring restful sleep
• Journal of Health Psychology: Bedtime procrastination: A self-regulation perspective on sleep insufficiency in the general population
• BBC: The psychology behind 'revenge bedtime procrastination'
• Personality and Social Psychology Bulletin: No place like home: home tours correlate with daily patterns of mood and cortisol
• Royal Australian College of General Practitioners: What does clutter do to your brain and body?
• Forbes: Why Decluttering Your Home Gives Your Brain An Instant Therapeutic Boost
• Sleep Health: Sleep myths: an expert-led study to identify false beliefs about sleep that impinge upon population sleep health practices
• Proceedings of the National Academy of Sciences: Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness
• American Psychologist: Implementation Intentions: Strong Effects of Simple Plans
• Association for Psychological Science: Is There an Ideal Time of Day for Decision-Making?