Hi friends! In this post I’ve added my evening routine as a template to meet your needs for each day. A consistent routine helps me maintain balance while allowing a feeling of accomplishment with what makes me happy. Your checklist can start off written to help you stay on track and with consistency your checklist can become more of a mental checklist or automatic routine that you’ve created. I begin my routine from the minute I get home from work to allow me to be mindful/connected, healthy, productive, relaxed, and happy. An evening routine can encompass various activities like spending mindful time with family, drinking water, eating dinner, going for a walk, getting ready for bed, and preparing for the next day.
Here are some key elements and ideas for building an evening routine for your 18-day challenge:
1. Establish a Consistent Time to start your routine (this will be easiest if you are on a set work shift or schedule).
2. Physical Activity:
- Incorporate a light exercise such as a walk, bike ride, a game of soccer with your kids, or night stretches/yoga.
- Too much activity can boost energy levels and affect your ability to fall asleep.
3. Planning and Preparation:
- Review your schedule for the next day to get ahead.
- Prepare for the next day by laying out clothes, packing lunches, or gathering items to save time each morning.
- Streamline your routine by finding ways to make it more efficient, like getting your light exercise while mindfully playing with your kids.
4. Personal Enjoyment & Mindful Practices:
- Incorporate activities that you enjoy, such as reading, writing or journaling, listening to calming music, or spending time in nature.
5. Hydration and Nutrition:
- Drink lots of water for hydration.
- Prepare and enjoy a healthy dinner as a family.
- Consider including tryptophan rich foods, such as turkey and sweet potatoes to aid in getting tired. Add melatonin rich foods as a such as cherries, bananas, or nuts for snack.
6. Getting ready for bed:
- Take a relaxing bath with lavender oil while focusing on the moment and not your to do list.
- End your day with a breathing exercise and reflect on what went well today and what you can do better tomorrow.
- Consider going to bed early to allow for a more relaxed and productive start tomorrow.
- Going to bed at the same time each day, even on weekends, helps regulate your body’s natural sleep-wake cycle (circadian rhythm).