How to Relax and Wind Down at End of Day
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- Опубліковано 7 чер 2024
- Get mp3, summary, and quotes from this episode: brendon.com/blog/how-to-wind-d...
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SUMMARY:
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If you have difficulty winding down at the end of a busy day, create a new evening routine and follow it regularly. Here's four ideas for you:
1. Transition from the busy day. After work, do something to help you release the stress from the day. Meditating, exercising, stretching, or taking a nap or short walk are all great options to transition. Whatever it is, have a transition routine that tells you the busy day is over and it is time to wind down.
2. Don't get stuck in social media or in front of screens. Social media and entertainment fires off dopamine in your brain and also increases anxiety, preventing you from winding down. Instead of watching or following anything on a screen, do your hobby, read a book, have a good conversation with a friend. Avoid all screens in the hour before bed.
3. Have a gratitude practice. Write down all the things you learned, accomplished or are thankful for each day. Then, write down what you need to do tomorrow so you can free your mind and relax. Making lists help you relax.
4. Use your home environment to wind down. Dim the lights, play calming music, light candles, and lower the temperature to 68 degrees before bed. Make sure your room is pitch back when you go to bed. And before you fall asleep, generate gratitude and tell yourself the day is done, you've done your best, and all is well for now.
If you successfully wind down at the end of the day, the next day you’ll be fully energized and ready to lead #theChargedLife.
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ABOUT BRENDON
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Brendon Burchard is one of the most watched personal development trainers in the world, and a Top 100 Most Followed Public Figure on Facebook. Over 50,000,000 people watched his videos in the last 12 months, more than 30,000,000 see his posts every week on Facebook, and 600,000-plus students have completed his online courses or video series, making him one of the most successful online instructors in history. A #1 New York Times, #1 Wall Street Journal, and #1 USA Today bestselling author, his books include The Motivation Manifesto, The Charge, The Millionaire Messenger, and Life’s Golden Ticket. Brendon is also the star and executive producer of the #1 self-help solo series on UA-cam, and his podcast The Charged Life debuted at #1 on iTunes.
After suffering depression and surviving a car accident at the age of 19, Brendon began asking himself important life questions: “Did I truly live today? Did I love? Did I matter?” His intention to be happy with the answers led to his breakthrough and life's work helping others “live a fully charged life.” By the age of 32, he became a #1 bestselling author and a multimillionaire as an early pioneer in the online education space. Since then, he has dedicated his life to helping others find their charge, deepen their motivation and strength, and share their true voice with the world.
Larry King named Brendon "one of the top motivation and marketing trainers in the world." SUCCESS Magazine named him as one of the Top 25 Most Influential Leaders in Personal Growth and Achievement, along with Oprah, Deepak Chopra, Joel Osteen, Wayne Dyer and more.
Meet him at Brendon.com.
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ABOUT THE CHARGED LIFE
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The Charged Life is a weekly self-help show full of #motivation, #inspiration, and #high performance strategies with bestselling author, motivational speaker and High Performance Academy founder Brendon Burchard. Filmed in one take, without any notes or prompter, the show has become one of the most viewed direct-to-camera self-help series in the history of UA-cam. It has also been the #1 Podcast in all of iTunes and is regularly in the top podcasts in Self-Help and Health categories around the globe. Subscribe to the free motivational podcast here: itun.es/i66Y78r
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"The day is done. I did a good job. be grateful. Go to bed" 😌 I shall keep this in mind. thank you for your wise words :)
One thing I do right before I go to bed is something I learned from The Power of Now by Eckhart Tolle. I bring the awareness into my body and focus on feeling sense perceptions. The allows me to feel more present and slows down the thought process by bringing the awareness out of the head and into the body. Great video Brendon.
+Aaron Doughty So you're like a magician?
Yes, as I become present I magically wind down and relax. haha
Good to see someone here that's also following Eckhart's teaching! Hi Aaron. I just would like to share to you that I started following Brendon and then later on I learned about Eckhart which deals with fundamental things that at first would sound abstract to the listener. Brendon's channel is more directed to the world of form and it matches with Eckhart's emphasis on the world of the unmanifested.
Aaron Doughty I pray to Jesus Christ my Lord. He protects my mind body and soul
i have no idea what you just said
1. routine for every night- transition- nap, exercise, meditate, walk,
2. dont get started with social media, sitcoms-- no real relaxation------ do something which moves u
3. gratitude journal
4. home env- lights, music etc
Awesome tips Brendon! My pre-bed ritual involves shutting down all electronics and lights 20 min before bed, doing a 10 min meditation session and 10 minute stretching. Ever since I implemented that I had rock solid sleep for 8-10 hours. Dark room and earplugs help as well.
+Infinity Alchemist Sleep needs are individual. Try sleeping without an alarm for a few weeks and let your body decide how much you need. You'll be surprised. Most people are severely sleep deprived.
Brendon you are a genius. I've found your channel years ago. And I can always come back and find a video on what I need. Thank You. You are the best.
Brendon, You have changed my life. I was never so grateful and thoughtful about things going around me. Everything that you say makes so much sense. You are really good at your job. Thanks for being there for us! Always looking forward to more videos from you :)
Thx! I appreciate this video. I do have a nightly routine that's almost exactly as you described and I sleep very well. Im not into social media at all and only watch Bernie Mac and Carol Burnett for laughter, cooking and decorating shows to keep my creative juices flowing IF I do watch tv, that's it. No news at all anymore. I think my new way of only watching what's good and resonates for me helps me relax and sleep well.
Brendon sometimes my optimism dies down from exhausting days and when I see your videos I just think "oh goodness, this guy has too many positive vibes for me to handle." But every single time I think that and watch your videos anyways, I'm always left feeling good and rejuvenated in some way. Thanks for all these videos you make; I only wish more people would watch them!
Brendon you're a bad ass thank you for all the videos. You are my unwind after a hard day of work. I'm a 38 yr. old foreman and my days are long and I get home with lots on my mind and thanks to your videos I have a way to release all the mental energy that my brain brings home. Thanks again Brendon Burchard!
one of the best videos! thank you Brendon!
Bro. I am going to sub. I love finding ways to unwind from a busy day. I got the hatch restore and it is so awesome. Really helps you unwind, but in conjunction it is so awesome to hear others talk about undwinding. It just makes you feel so good after a busy day. To unwind before sleep is the bes t thing that you can do. If you go to sleep without unwinding it is very hard. Love this man!! I am a busy working pianist and I never listen to piano music before I go to sleep. I steer away from that cause, it fires off work in my brain. My connection to the piano is work cause that is my job. To unwind I quit that at night before i sleep so I can do it again the next day. Without undwinding it is hard to function. As I love buses as well, and ride th bus to and from work even getting on the bus gets me cooling down from work. Getting on it before work I can collect my thoughts and chill and think about what I am going to do with my work when I get off the bus. When I get back on after work that bus ride home is a time to almost undwinding but it is a cool down time I think to say. “This is done. I am done with this for today.” Undwinding really starts when I get home. You want to transition slowly from it. From a busy day to undwinding. Then when you are really ready to undwind, then you are transitioning very easily. I love that time. Undwinding from my day. Feels great. I am subbing now after this my friend.❤
You started influencing me for my good.
Thank you Brendon!!
Wonderful video Brendon. It's always helpful. Thanks 💯🙏
Great video Brendon! I find it very helpful to relax before you begin your day as well. And of course taking a couple of minutes to find your center during the day.
Brendon you're a gift from god.
thank you for these great videos
thank you Brendon. you are awesome!
Solid points here Brendon! I'm the "always going" type so watching this videow as very helpful. Thanks again!
GREAT advice... as always, Brendon! Our kiddos help my husband and I with our routine for sure. They force us into one... and you are right, it is probably great for all of us. I like the gratitude journal idea. I try to think about things I'm grateful for, but writing them down would be more much impactful. Thanks for another great video! Erin
Agree! Great advice by Brendon!
I am so happy I found your channel Brendon, thank you
Great tips, thanks for the video.
Wow thank you brendon that really helped. Youre awesome !
Thank you Brendon!
Thank you Brenon i needed that video
really helpful ..thanks for your efforts
wow Brendon...you read my mind.... always making video that meets my need ... thank you so much !! love ALL your videos, you are so awesome, so helpful, and its all for free ! we are so lucky to have you in our life ;)
Awesome advice Brenden! As for myself, I don't necessarily have my problems in the evening, rather in the morning. I find it difficult for me to take the initiative to get out of my bed so I have more time in the morning to get 100% ready in the morning so I can get to school on time rested and refreshed.
Thank you Brendon
Love this video! This relates exactly to the new home environmental policy I'm trying to create in regard to honoring my sleep. Brendon, I saw you at Chalene's Smart Success this past weekend and you were a revelation! Had no idea you were so funny, too! Keep up the motivation! 👏🏻😊👍🏻🙌🏻
Thank you very much for these helpful videos you make :)
Great video man
YES!!!! I needed this! Thanks Brendon :)
what an amazing advice. Great video as always 👏👏👏
Yes!! Such a great advice
thanks Brendo!
Nice ideas!
Great video. I apply this to my real estate Chanel thanks brenden
This was so helpful.Thank you
Very helpful! I couldn't agree more.
Beautiful
thank you brnden it was such a good advise
Agree with you. 🙏🙏
thanx ....brendon..
I really enjoyed it.
Thank You
So
1) Have a routine, it makes things less stressful
2) Do something to transition from your workday into home life
3) Get away from screens (read a book/walk)
4) Do things to get you ready for bed (dim the lights, lower the temperature) and sleep in a pitch-black room if you can
5) Express gratitude (journaling)
thank you
thank you,such a positive&important message,uhhh,luckily I have my own loving&peaceful&routines,and I fail a sleep as a baby.I have shared the video,as people need help calming rituals in this crazy world of constant distraction&to be able to enjoy.
Thanks
You are too good Brendon :)
AWESOME! :)
I have found it's super important for me to do this to have a productive next day.
This is really needed for night shift workers like myself that has to goto sleep when they get home. Unlike normal people that can actually have several hours before needing to goto bed if they want to be able to do literally anything.
Thanks Brendon, this helped :)
+Devuni Goonewardene You're welcome.
why does this video have such a low number of likes?
Thank you sir I dd experience problems while winding up the day.Will use the tips starting from tonight!
more vids plz. more on motivation and success plzplzplzplzplz
Should I do the transition right after I come from school or when I'm done with homework?
I'm Not So Creative after i come drom school i usually have a rest and write down all the things im thinking off on a piece of paper to calm and de stress
mmmm thank you
That was Amazing advice Brendon ,but i am not gonna find your podcast,please Guide me there.
Thanks again for your great Advice
Yes! Was a good message. Very helpful
Thoughts are responsible for all the sorrow and pain. Train your mind for choiceless awareness for healthy living.
what is the psychology of successful people?
I always feel sleepy...How can I stop this sleepy feeling？？？
I have a problem. and I tried everything I could think of but none of them worked. I just have 0 conference. like. I feel like I can't do anything and everything that I do it's rong or it comes out rong. and I always end up trying to change my self wich makes it a lot worse because that's something that I can't never do. if you know what I'm saying. oh and I'm week in both body and spirit . Soo it just gets harder and harder to live every day. Soo I was wondering if you can help me in eny way. thanks.
sorry for the bad english. ':)
+Amirehsan Kazemi Hey, no worries... i am French speaking and my English is far from perfect too... you can at least tell yourself that "we" speak two languages... most people don't ... yeah for us then !!! so smile ;) !
sunflower :D
Moon night, I know this feeling well because it used to be me. The first thing I would say is start off by doing one thing every single day to establish discipline, routine, and build up your self confidence. Before recently, every day and every detail of my life was just random moments that happened as time passed by. I felt like I was wasting my life away and it made me upset with myself all of the time because I knew deep down that my life and my health were gifts that I didn't earn. I felt wasteful and ungrateful and i knew there had to be better ways of living. My first steps to becoming more in charge of my life were two things specifically:
1.) writing out my to do list/designing my day the night before. This one practice singlehandedly gave me a sense of hope and purpose when I woke up each day. Perfection and checking everything off the list is not the goal here (I hardly ever check everything off the list by the end of the day). The aim is being proactive and not reactive with your daily affairs. There's no joy in being 100% reactive - only dissatisfaction and feelings of being lost.
2.) Establishing a morning routine. I cannot express enough how this has changed my self confidence, my clarity of mind, my productivity and my life. My morning routine is extremely simple but it's centered around certain goals:
a- wake up use the bathroom (maybe too much information, haha, but I no longer reach for my phone)
b- drink a glass of water and take a vitamin (because I stopped WISHING I could drink more water everyday)
c- thank God for my life for a few moments (because I want to connect my life with something bigger than myself)
d- make my bed (I NEVER EVER made my bed before I established my routine. I do this for the sole purpose of establishing the discipline that i didn't have in my life, and proving to myself that I could do something simple everyday without someone making me. I skipped a couple days in between at first but I made the bed later that evening so I didn't skip a day)
e. Shower while listening to a pre-selected Brendon.com video, then dress in clothes that look professional ( because it made me feel awesome and put me in a mental place of power and conquering the day.
This is what has helped me and hope it helps you too! Also stop sharing all your actions with people. Address/establish your new habits silently and let your new character and positive attitude speak for itself. You'll feel like less of a failure if an idea you're experimenting with doesn't work.
Sorry this was so long but I heard a lot of my old self in your post. Good luck!
No SWEAT PATCHES on his shirt ... I'm very surprised !! 😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅😅
3:33 bahahaXD
Do you beleive in Subliminal Music ?
If you're talking binaural beats, there's a lot of research pointing to them being effective tools for relaxation
Put on the house music
first
Good info Brendon, but slow down the talking for a video like this. Slip into the state.
At no point do you actually help someone wind down. What is wrong with you?