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How to Create a Mindful Evening Routine

Has running around in the morning, getting easily distracted, or feeling like you never make progress on important goals have gotten to you? Are you a snooze button fanatic? Let’s change that energy with a mindful evening routine!

Listen, I hear you. There are times in your life where you feel like your routines are spot-on, you’re kicking goals in life and on top of your game. Other times, you wake up and feel like everything is an uphill battle. Hey, that’s all a part of being a human!

Research studies have shown having a regular mindful evening routine can really improve your sleep quality, your overall mental and physical health. As someone obsessed with developing mindful habits that help me live a longer, happier life, I am here to help you prepare for a better tomorrow.

How to Create a Mindful Evening Routine

Step 1: Help your future self

This is a great first step to help you prepare for the next morning and feel peaceful throughout the day.

  • Layout your outfit for tomorrow
  • Meal prep your breakfast ingredients
  • Set your goals for tomorrow
  • Schedule time for things that are important to you
  • Get in your comfy pajamas
  • Skincare routine

Step 2: Put your devices away

This one is obvious but hard for some of us to practice in real life. I’d recommend putting your phone on ‘do not disturb’ or ‘evening mode’ to avoid any distractions and charge your phone outside your bedroom if you can.

Your eyes will appreciate it if you avoid blue light an hour or two before bedtime.

Step 3: Restorative yoga and/or meditation

After preparing for your next day, transition into mindful activities that send a signal to your brain to close out the day and slow down your body and mind.

Regular yoga practice is known to alleviate stress and anxiety. It has the ability to lower cortisol levels and release tensions, both of which are elevated in people who suffer from anxiety. Yoga stimulates the parasympathetic nervous system, which helps you to feel relaxed in mind and body, resulting in better sleep. Try this short yoga class.

Meditating every day has made a huge impact in my life, it has made me a happier and more effective human. Don’t worry, if you aren’t a regular or have never tried, it isn’t as scary as it might sound. The thing about mindful meditation is that you get to be present with your thoughts, when you notice your attention drifting away, try to channel your focus back to your deep, slow breaths.

Here are my top 11 bedtime meditations and if you need calming music to help you drift off to sleep, try this ‘music to fall asleep’ or ‘an hour of meditation music’

Step 4: Practice gratitude

Research has repeatedly shown that people who practice gratitude regularly are happier, healthier and able to tackle negative challenges in life with a positive outlook.

Grab a journal and write down 3 things you are grateful for. Do this everyday and review every few months. I can guarantee it’ll put a smile on your face 🙂

Step 5: Reflecting and letting go of the day

Let go of everything that happened in the day – all the ups and downs – so you can wake up the next morning with a new mindset without attachments or regrets over what happened the day before. Without the worries and stresses weighing you down, you can begin a new day with a peaceful mind and heart.

Questions you can ask yourself:

  • How was my interaction with people today?
  • What went well today?
  • What didn’t go well today?
  • Did I give myself what I needed for myself today?

Alternatively, use these 21 journal prompts to brain dump and feel less stressed.

Observe your answers without judgment. You can even listen to soft meditative music in the background while you acknowledge and release your day.

If you are sharing a living space with a family, a partner, a pet, or a friend, enjoy some quality time with them before bed. Talk to them about your highs and lows of the day.

Start small. Find opportunities for short moments of stillness in your current routine. Create an evening routine that supports your lifestyle, a routine that is functional, practical and serves you in the most efficient way to ease into a restful night of sleep and a productive day tomorrow.

Mindfulness is highly personal, and no two people will practice mindfulness in the same way. Let me know what evening routine has helped you the most.

Happy sleeping!

Taryn Raine
 

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