If you’re like most people, you probably go straight to bed after dinner or binge watch your favorite television show till you pass out. But, there are consequences to every action you take and it’s time to think about how to use the evening time more constructively.
Here are the 10 things to do before you go to bed to enjoy a deeper, more restful sleep.
1. Take a hot shower
Who doesn’t like the feeling of warm soothing water on their skin? Especially, after a long rough day, a hot shower can help release accumulated stress in your body and mind.
But according to recent studies, taking a hot shower before you go to bed has much more benefits than just making you feel good. A study done on two teams of young football players concluded that a hot shower before going to bed can improve the sleep onset latency period.
Sleep onset latency is the time it takes for you to go from being awake to falling completely asleep. In this study, one of the teams were made to take a hot shower before bed and others just followed their regular routine. They concluded that the players who took the hot shower fell asleep faster and had a good REM sleep.
2. Read fiction
Genres like self-help or management can feel a bit heavy to read before you go to bed. Simply stated, they can make you think deeply about your present and future life. And, this is the last thing you need before going to sleep.
Here’s a better solution: Read books that make you feel present in the moment. The whole point of reading before you go to bed is to ease tension and beat stress in 10-15 minutes. So take your mind off your day to day life by diving into a fairy tale or a romantic story and wake up refreshed in the morning.
3. Have a cup of caffeine-free green tea
Green tea consists of an anti-stress relieving amino acid called theanine. It is the main component in green tea that makes us feel good and bring feelings of well being after drinking a hot cup of it.
According to a study done in a university in Japan, caffeine-free green tea can not only make us feel good but can also help us enjoy a deeper, more restful sleep.
4. Light exercise
Due to stereotypes, a lot of people avoid exercising at night time. They think it will hinder their sleep by making them more active and lively. But nothing could be further from the truth as recent research says the complete opposite of it.
According to the Center of Studies in Psychobiology and Exercise, Brazil, light exercising before improves sleep patterns in good sleepers who are non-athletes. It didn’t seem to hinder the subject’s sleep or comply with any stereotypes people had prior to this study.
5. Plan for the next day
“Every minute you spend in planning saves 10 minutes in execution; this gives you a 1,000 percent Return on Energy!”
– Brian Tracy
Knowing what you have to do the next day makes you more focused and keeps you more relaxed. You don’t have to write a detailed plan for the next day before you go to bed, but making a bullet list of urgent tasks can help you to stay ahead to everyone else.
It’s better to wake up with a short purpose in mind than to spend precious morning time thinking and recollecting where you left off yesterday.
6. Spend quality time with loved ones
Most people spend their entire day working and engaging in other recreational activities. We rarely get time to check on our family members and talk to them about how their day went.
A recent survey conducted by visitanaheim suggests that American families spend just 37 minutes of quality time together per day during the week.
So don’t forget to allocate at least a couple of hours to your family members who need your attention and care more than anyone else.
7. Listen to ASMR
Autonomous Sensory Meridian Response (ASMR) videos are one of the most viewed categories on YouTube. Audiences get a tingling sensation in the crown of the head by audio-visual triggers such as whispering, tapping, and hand movements displayed on the screen by their favorite ASMR artist aka ASMRist.
Most people fall asleep very quickly while listening to these relaxing sounds. There are various categories of ASMR, the sleep and relaxation category is best suited to watch before you go to bed.
8. Make sure the room is dark and cozy
The environment is a major factor when it comes to a good night’s sleep. It influences our feelings and reactions and can have a great effect on our sleeping patterns.
Most people tend to automatically feel sleepy in a dark and cozy ambiance. So, make sure the windows are properly sealed and there is no light seeping through windows or coming over the top of curtains.
For people working night shifts, a sleeping eye mask can be a lifesaver. Coupled with a comfortable pair of earplugs it can help you create an ideal environment for sleeping even during daytime.
Meditation is an ancient method developed by numerous spiritual teachers from the Eastern world. At present, it is widespread and popular in western countries as a way to relieve stress and tension.
A 15-minute mindfulness session just before you go to bed can help clear your mind and prepare you for a deep uninterrupted sleep. Different types of meditation techniques like mindfulness, transcendental, focusing on a particular object etc can help you in different ways.
Mindfulness meditation is known to promote a healthy sleep cycle. So, find a calm and comfortable place in your room and practice meditation daily before you go to bed. I meditate twice daily, once right after waking up in the morning and once before going to bed. I used the Headspace app for all my meditations.
10. Listen to affirmations
Affirmations are positive statements made in present tense either in written or consumed in audio format. \ Simply stated, an affirmation isthe repetition of a desired scenario several times in our minds to become more aligned and aware of it in order to manifest it in real life.
Writing them down on a piece of paper may seem like a lot of work but it is more effective than just listening to them. However, listening to the audio format just before you go to bed can be relaxing and rejuvenating. I read my affirmations right after I do my morning meditation.
Most successful people spend at least one-hour reading books. They sleep better after reading because now they have a better understanding of the events that took place on the same day. Reading in the evening also keeps their mind rational and organized the next day.
However, due to numerous reasons, some of us can’t manage to slip in this one hour in our existing schedule. This precious time before you go to bed can be used for such self-improvement yet relaxing practices.
1. “A shower before bedtime may improve the sleep onset latency … – NCBI.” Accessed March 23, 2019. https://www.ncbi.nlm.nih.gov/pubmed/28691581.
2. “Sleep onset latency – Wikipedia.” Accessed March 23, 2019. https://en.wikipedia.org/wiki/Sleep_onset_latency.
3. “Reduced Stress and Improved Sleep Quality Caused by … – NCBI – NIH.” Accessed March 23, 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537891/.
4. “Physical exercise performed before bedtime improves the … – NCBI – NIH.” Accessed March 23, 2019. https://www.ncbi.nlm.nih.gov/pubmed/22092095.
5. “American Families Spend Just 37 Minutes Of Quality Time Together ….” Accessed March 23, 2019. https://www.studyfinds.org/american-families-spend-37-minutes-quality-time/.
6. “Autonomous sensory meridian response (ASMR) – NCBI – NIH.” Accessed March 23, 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010208/.
5 Non-Negotiable Things Millionaires Do Every Day
Until now, only a fortunate few have been able to earn the amount of money that self-made millionaires are earning today. About ten years ago, resources were limited and there was no internet connectivity in most parts of the world. So, people born with a silver spoon kept their secrets to themselves and remained rich.
But in 2019, you have all the resources and information that is required to become a millionaire; all you need to do is take consistent actions and learn from your mistakes. There are certain habits and behaviors that the rich and famous millionaires possess. This post takes you behind closed doors and teaches you how to integrate those traits in your own life.
Following are the 5 non-negotiable things millionaires do every day to stay at the top.
1. Wake up early and plan
People who wake up past 8am find it difficult to get going and don’t take care of their most important tasks in the morning. They get caught up in the daily chores and waste the precious morning hours. Moreover, our body is designed to make us feel fresh and energetic in the early morning time so that we can go after the most important task right away. But if we let that time pass, or fill it with low-value tasks, it becomes impossible to finish them later in the day when our willpower is relatively low.
Planning gives us direction and purpose throughout the day. It keeps fatigue and laziness away. Most people procrastinate because they don’t have a clear map or a timeline of how their ideal day or week should be like. So, wake up early, around 5 AM, and create a to-do list of all the things that need to be done on a subsequent day. The to-do list should also include recreational activities and day-to-day chores like doing the taxes, checking the finances, going to the gym, etc.
“Take excellent care of the front end of your day, and the rest of the day will pretty much take care of itself.”
– Robin Sharma
In his book, The 5 AM Club, Robin Sharma has stressed a lot on sleeping and eating patterns. He says that our eating habits dictate the way we feel and decide the level of our productivity. He recommends not having any food for at least 2 to 3 hours before going to bed because the food needs time to digest and if left undigested, it can cause problems after waking up early in the morning.
Millionaires like Tai Lopez and Tim Ferris spent a decent amount of time–from their super busy schedule– learning and practicing various forms of martial arts. Brazilian Jiu-Jitsu keeps Tai Lopez focused and active. If martial arts seem too intensive for you, other forms of exercises like yoga, pilates, weight training are good enough to keep you fit and healthy.
It is true that if you don’t look good, you don’t feel good. In tough times, we tend to look for reassurance in whatever form available. So, if a toned or muscular look can motivate you to do well in life, you should definitely consider signing up for a gym membership or a yoga class.
Modern-day millionaires are way more aware and educated about every area of life. Be it finance, spirituality, health, relationships, etc they want to win in every area of life and leave no stone unturned. As a person who is hustling and trying to be one of them, you should pay attention to these important areas as well.
3. Share knowledge
“If you want to master something, teach it. A great way to learn is to teach.”
– Richard Feynman
Sharing and spreading knowledge has never been this easy. In today’s technologically advanced world, you can record and upload a video in only a few minutes and reach millions of people across the world. Most millionaires like Steve Jobs, Elon Musk, Jack Ma, etc have already shared so much valuable information about success and personal development.
Successful people share knowledge worth millions of dollars in the form of books and coaching programs. As a beginner or intermediate level entrepreneur, you could share the lessons you have learned to help the people who are seeking this kind of information.
Ordinarily, newbie entrepreneurs don’t connect that well with the famous multi-millionaires but they will definitely understand someone who has been through a similar experience recently. By impacting someone’s life you could empower your own since teaching creates a sense of gratitude in one’s life.
4. Network with like-minded people
Networking is not just a mindless hunt for high-ticket prospects, it can be much more than that. For instance, you can make lifelong friendships and healthy relationships in business networking events. These relationships have helped millionaires stay emotionally well balanced in tough times.
Being locked up in an office the whole day and doing nothing but work can make you a dull and boring person. It also affects productivity as you are suppressing the basic human need for emotional connection.
By working in a social and friendly environment, you can live a healthier and balanced life. Nowadays, most entrepreneurs work from their laptops sitting in cafes or on the shores of exotic beaches. This kind of lifestyle is really healthy and energizing when it’s done in the right way and there are loads of opportunities to network as well.
5. Manage their money well
“Never say you cannot afford something. That is a poor man’s attitude. Ask how to afford it.”
– Robert Kiyosaki
It can take a lot of discipline to keep track of the finances. Who wants to wake up every single day and stare at their dwindling bank balance? Especially, when you know that your expenses are getting out of control and you don’t have the funds to back it up. Most millionaires face the same problem but their mental agility and financial know-how helps them keep their asset column healthy.
It is never a great idea to spend your hard earned money on things that are not going to serve you in the long term. Most millionaires do buy houses and expensive cars but they don’t break their savings to do so. They have money coming in from various investments that take care of their need to live a luxurious life.
Someone who is new to the entrepreneurial world and doesn’t have much knowledge of money is more likely to be broke or go through a major financial crisis. Being educated and informed about personal finances is key to keeping the asset column healthy.
So, by waking up early, working out, reading and sharing knowledge, and managing your finances well you can give yourself a privileged glimpse into a millionaires life. Of course, money won’t come pouring in just by implementing these five steps, you will have to face the adversities and challenges that you are likely to face on the road to success. But by impersonating and walking on the footsteps of the successful people, you can set up a good platform for yourself.
Blinkist Review – An All-You-Can-Eat Buffet of Book Summaries
You’re well aware that reading is an essential aspect of personal growth and development. And if you’re a bookworm like me, you also know that it isn’t always easy to find good reads. If you keep on adding reading as your goal fairly regularly and fail to do it because you can’t find time to read, then you know the disappointment you feel every time.
The path gets even trickier if you’re a fan of non-fiction. Reading something that has zero value in terms of broadening your horizons is a big expense, not so much money-wise but time-wise.
What if there was a way to get the general idea of what a book is all about? Or some software that simplified and spat out the key points from a non-fiction book?
Frankly speaking, all of that seemed like a far-fetched dream until I stumbled upon Blinkist.
Blinkist is a “here’s what you’ll get” book summary app for mobile and desktop where people can listen to or read roughly 15-minute summaries of over 2,000 non-fiction titles across a range of categories.
Text summaries present around 10 screens and you need to click to proceed to the next. The audio version, on the other hand, plays through automatically. Each summary or “blink” is also placed into a category so users breeze through it with ease.
Since I really like the app, I decided to write an in-depth review. Read on to learn how it feels to be a Blinkist user.
Quick Access to Categories and Synopsis
Blinkist takes you to the first blink as soon as you click on a title in your library. You can add books by browsing the app’s categories or by searching for a specific title. The “Discover” button at the top of the homepage presents you with 27 categories, plus “see recently added titles” and “see popular titles” sections for the latest blinks.
The following graphic highlights the names of available categories:
The categories are as follows:
- Entrepreneurship & Small Business
- Corporate Culture
- Money & Investments
- Sex & Relationships
- Nature & Environment
- Career & Success
- Health, Fitness and Nutrition
- Management & Leadership
- Technology & the Future
- Society & Culture
- Marketing & Sales
- Personal Growth & Self-Improvement
- Communication & Skills
- Motivation & Inspiration
- Productivity & Time Management
- Mindfulness & Happiness
- Religion & Spirituality
- Biography & Memoir
Pressing on a category takes you to its individual page with a header visual.
As you scroll down, you come across trending, just added, and featured audio blinks in that category (in the exact same order). A “see all blinks in this category” option is also available.
Your next option is to click on the magnifying glass at the top left corner. Doing so allows you to search for a specific non-fiction title.
As you write the name of the author or book, results get populated in a dropdown window.
Whether you select a book from the search bar or the category view discussed earlier, you’ll arrive on its synopsis page.
The page provides you with all the information you need. A quick summary of the book’s content, an option to add the synopsis to your library, a way to buy the book, as well as advise on who the book is well-suited for along with some background on the author. As a premium user, I also got the option to send the summary to Kindle.
As you can see, Blinkist offers a quick way to know what a book is all about and whether it’ll be worth your attention and time.
Clicking on a title inside your library takes you to the first blink, which is titled “what’s in it for me.” Here, you get to learn about the benefits you’ll realize by reading the blink at hand.
But what stands out for me is the audio player for the web. It’s located in a bar at the bottom of the page.
When you click on the play button, Blinkist presents you with an audio version of the summary. You then hear the next audio automatically, and so forth. This feature used to be available only in the Blinkist mobile app, but it’s now available for web users too, which is fantastic.
As you move through the audios, eventually you will reach the end of the summary. Blinkist will then revisit what you have learned and offer you some actionable advice to follow. Often, there is an advice to read further, and an option to provide feedback, if you have any.
Social Sharing and Friend Invitations
Remember the Discover button at the homepage? Alongside it are a few more options. “Highlights” redirects you to a collection of all the marks and notes you’ve taken. You can filter them by titles or by date; for either option, they’ll pop up in a beautiful format.
Also, you can click on the three dots at the bottom right corner to share your highlight to Twitter, Facebook, or through email. The same process can also be used to delete highlights. I find this handy, as it lets me go through summaries again, but at a quicker pace, and allows me to revisit what I’ve learned when I read them for the first time.
Lastly, the right side of the menu has a “You” option, clicking which opens a sub-menu that gives you access to settings, help & support, gift cards, and more. The standout feature here is “Invite Friends.” It gives Blinkist users a chance to create their referral link, which they can use to invite peers to try out the app.
The best part? You get a commission every time someone signs up to Blinkist’s monthly or annual plan using your referral link. Feel free to copy it and send it to your contacts through iMessage, Viber, WhatsApp, email, or any other methods, or share it directly on LinkedIn or Quora.
It also has a wishlist option, you can type in the book you want. If the book is available then you will be directed directly to the book, if it isn’t then you can either add it if isn’t there or the wishlist and if it is already on the list then you can upvote it. More the upvotes, more the chances of it being the next book to be added to Blinkist.
Apart from sending the Blinks to your Kindle, you can also add it to a notebook in Evernote. I personally love that option because then I will have the main takeaways that I got from the Blinks with me on my phone all the time.
My Final Verdict
With over 2,000+ books in its database, and increasing at an astonishing pace, the decision to save time and enjoy Blinkist is yours. No matter whether you want to read about personal development, entrepreneurship, science, or nomadism, I’m confident that you’ll find a valuable title to read.
Blinklist costs $14.99 a month or $89.99 a year (billed at $7.49 monthly). You get a free 7-day trial if you opt for the annual option. Learn more here.
15 Habits You Need to Get Rid of For a Successful Life
There are a lot of habits that are advised to be adapted if you want to succeed. It is equally important to get rid of the habits that will hinder your success a.k.a. bad habits.
The kind of habits you have, dictate the kind of life you live. The way you live your life has a huge effect on how you work, and it does not require a genius to figure out that how you work has a huge impact on your success.
Here are some of the habits that you need to get rid of, not only to work for your success but also to become a better version of yourself.
1. Checking Social Media first thing in the morning
After waking up, many people check their phones. This then leads them to scroll through the feeds of multiple social media channels. Precious morning hours that could have been used to work on yourself or your work are wasted.
Make a rule to not look at your phone until and unless you have completed your morning chores. If you want, you can go through your phone while you have breakfast, that way you will take your time to finish the meal, instead of rushing and forgetting breakfast altogether.
2. Watching TV especially Reality Shows
Watching TV is one of the most time-consuming forms of entertainment people engage in. One show leads to another and then another. Now we have Netflix that helps us fuel this addiction more by allowing us to binge watch complete shows.
While some shows can be helpful, reality shows aren’t. They are like junk food for our brain. We might enjoy seeing them, but they are going to have negative effects on us.
3. Not Reading Anything
Reading is a great tool for anyone thinking of learning anything. Reading is one of the important hobbies to take on. Most successful people find time to read. They also advise reading at least one book every week.
If you think reading books is a difficult thing and you can’t commit to reading an entire book, then read magazines in your field. Read articles online; blogs have great reads to offer. Most articles can be read under 5-minutes. Start with small articles and then gradually increase the length of the text. Eventually, you will be able to read a book.
Multitasking can be great but not many people are good at it. Your attention is divided among different tasks, not allowing you to finish even one. If you would really like to get things done, pick up a task, focus on it, get it done, and then move on to the next one.
When you are working in a browser, shut all the other tabs and use only the ones that are necessary for the task you are currently working on. All the clutter can overwhelm you, it is important not to lose focus.
Procrastination has become one of those popular terms that people consider as sort of quirky and relatable. They don’t feel bad or take it seriously, but it is a real issue. Procrastination can delay your success. If you can’t stop putting off important work, then you might as well accept the fact that you aren’t going to achieve the heights you would like to.
You can’t not work for something and expect it to happen. To stop procrastinating, you need to get rid of all the distractions. While working, keep your phone farther from you, answer only important phone calls. I keep my phone always on “Do Not Disturb” mode and it has done wonders for my productivity.
Follow the 2-minute rule. If something can be done within 2 minutes, do it immediately. This stops tiny tasks from accumulating and also gives you a sense of accomplishment.
6. Not Budgeting
Whether you have a job or run your own business, budgeting is really important. You can’t only live in the now with your money and have no safety net to fall back on.
“Don’t save what is left after spending; spend what is left after saving.”
At the beginning of your career, it is easy to get lost in a spending spree because you earn now. But, take a step back. What if there was an emergency one day and you needed money. You won’t have any because you spent it all.
You don’t need to spend every penny, neither do you need to save every penny. If you don’t know how to do it, then the 50-30-20 rule is a good one to start with and follow. This rule tells you to put 50% of your after-tax income for necessities like bills, housing, food, etc. 20% goes to your financial goals, that is, saving. Finally, the remaining 30% can be spent on wants, like dining, entertainment, etc.
I would also advise to save and keep aside at least 6 months of living expenses so that if you lose your job or source of income, you will have enough cushion to fall back on.
7. Not Investing
While saving is important, you can’t neglect investing. If you are following the 50-30-20 rule and saving 20% of your income, have you ever thought about what to do with the 20%. In today’s time keeping your money in the bank just doesn’t cut it. There are many investment options. Buying real estate, gold, stocks, bonds etc are just a few of the many ways to invest.
Let your money make more money for you. If you want to retire early or not slave away every day, then investing smartly can be of huge help. One of the best things to invest in is yourself. If you invest in learning and training, it pays huge dividends. It enables you to start a business which then allows you to make money even when you are sleeping.
8. Not Punctual
Punctuality is one of the very important traits of people who get things done. Nobody likes tardiness. If you are not punctual, chances are, people are going to stop taking you seriously.
If you are always an hour or two late to every meeting, every deadline, then you are making a bad impression. People like working with people they can rely upon. Someone who misses every deadline and has no value to their word, is not the person people want to work with.
If you run your own business, this can have a very adverse effect because relations with clients can bring you more business. If the word about your unprofessionalism spreads then your business will take the hit.
9. Getting Too Comfortable
Being too comfortable in the position you have is good but you need to always have some sort of ambition, to rise from your current position. Consider getting too comfortable with your situation as still water. Still water eventually gets stagnant.
It can stump your growth, stop you from reaching the heights of success. Which is why, it is important to always think about what next and then aim for it. It gives you a sense of purpose and the required push to go to the next step.
10. Complaining Too Much
Nobody likes hanging out with negative people. Certain things piss everyone off, but if you spend a lot of time and energy gloating about things that upset you, you are going to push people away.
Quick sessions of complaining when everyone complains can be fun, knowing when to stop is the key. People lose interest in you and what you have to say if you keep complaining. No one likes surrounding themselves with negative people.
Stop spending time thinking about things you cannot change. If there is something you don’t like, then instead of complaining, there are two sensible ways to go about it. One- if you can’t change it, then stop thinking about it and go on with your work. Two- if you can change it, then work on changing it. In either case, there is no room for complaints.
11. Not Making Eye Contact and Poor Body Language
Not making eye contact portrays a low level of confidence. When I was in college, there was a guy who didn’t make eye contact. The problem was that his line of sight was a person’s chest. It wasn’t an issue when he talked to guys but when he talked to girls it was a whole other scenario.
If you have a problem making and holding eye contact, then you can look at the person’s forehead or their nose, keep the height difference in mind. A short person looking at someone’s forehead is a very easy giveaway. Look just past their heads or ears, that way you are making eye contact with them through your peripheral vision while not getting uncomfortable yourself.
Slowly, you will find that you can now talk while maintaining eye contact. Same goes for body language. The way you hold yourself gives off the aura about the kind of person you are. This is why you are always advised to keep your back straight; it portrays confidence and authority.
12. Skipping Meals
I know how easy it is to get lost in your work and skip meals. Breakfast is one of the most important meals of the day. Start by not missing your breakfast. You will start the day with the needed energy, and even if you have a late lunch, your body won’t suffer much. When you have a late lunch or skip lunch with no breakfast to support your body, you start feeling weak.
Recently, I was skipping too many meals because I was busy. It eventually caught up. My sugar level was low. I started blacking out, my whole body started feeling too light and tingly. I had to sit down and eat a few bites, drink something for it to subside.
Is it worth it? Is feeling like this just to get a lot of work done, worth it? No, it definitely isn’t. Making your health suffer in the name of being busy is one of the stupidest decisions you can make.
A healthy body is going to work more, so instead of burning yourself out, try keeping a pace that doesn’t affect you in the long run. Take care of your body, eat proper meals at proper times.
13. Not Exercising
Like eating proper meals, exercising is essential. When your body is in good condition, you can work all you want. When it is not, you spend a lot of time and money to make it better.
Instead of letting it get to that, start exercising. Start with small changes in your routine. Go for a quick walk after lunch and dinner. Do yoga in the morning, meditate before going to bed or in the morning.
Start small and as you start getting comfortable with the routine, increase your pace. A sound body and a sound mind is the key to success.
14. Not Trying New Things
Remember when we were kids, curiosity made us try so many different things. As we age, we stop trying new things. New experiences teach us a lot. They help us learn about ourselves. We find new hobbies, and we learn something that we wouldn’t have.
Learning new stuff challenges our minds. You might discover how much more you can do than you are doing right at this moment.
Curiosity is an important asset to learning. Never stop learning and never stop experiencing new things. In the end, our experiences are what make us.
15. Not Having Fun
The way to get success isn’t working 24×7, it is finding the balance between work and self. Only working can tire your brain, burn out your mind, and put you in a rut. Getting out once in a while doesn’t mean that you are not serious about your future. It means you care enough to give yourself a break.
Let loose, go out for that drink you have been saying no to, go out for the movie you have been waiting to watch, catch up with your friends, spend time with your family. In short, have fun!
“All work and no play makes Jack a dull boy.”
The changes we make in our daily routines, our habits, have the power to change the narrative of our lives. They directly contribute to the outcome of the work we do. It is crucial to recognize the areas we need to work on and then find ways to make it right.
“The most important investment you make is in yourself.”
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