How To Create A Perfect Night Routine: 10 Ways To End Off Your Day | Austin Chan | Skillshare

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How To Create A Perfect Night Routine: 10 Ways To End Off Your Day

teacher avatar Austin Chan, Product Designer and Content Creator

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

14 Lessons (1h 2m)
    • 1. Introduction

    • 2. Why take this course

    • 3. Class Project

    • 4. 1) Journal

    • 5. 2) Read

    • 6. 3) Plan the next day

    • 7. 4) Family Time

    • 8. 5)Gratitude

    • 9. 6) Unplug

    • 10. 7) Meditation

    • 11. 8) Shutdown Ritual

    • 12. 9) Learn something

    • 13. 10) Review

    • 14. Conclusion

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About This Class

Welcome to:

How To Create A Perfect Night Routine: 10 Ways To End Off Your Day 

"The best time to start your day, is the night before"

In other words - how you start your day, which is the night before, plays a massive role in the setting for the next day. Make sure you are implementing these awesome night routine habits to maximize success every day. 

If you believe that, you're going to love this class.

Within this class you are going to learn: 

  • 10 Habits that will make you a more Productive and Happy Person¬†
  • Why Making these Habits will optimize Sleep and your Life¬†
  • What the Habit is + Why you should do it + How to implement the habit in your life

Throughout this class, you will be getting a lot of material, make sure you get all of it by enrolling in this class. 

I can't wait for you to learn this Night Routine!

Click to enroll in this course, and I'll see you on the other side.

Here is the accommodating Course to help you create a long term routine:

Meet Your Teacher

Teacher Profile Image

Austin Chan

Product Designer and Content Creator



Hey! I'm Austin.

I'm a Product Designer & Podcaster trying to solve problems that I have and sharing them online. Learning new things is what I love doing, and sharing the things I have learned is an amazing plus side to it. I've been on the internet my entire life, it's crazy to see how much it is online nowadays.

I've dabbled into a lot of projects and failed at most of them. I would love to teach you what I've learned on the way and to avoid the mistakes that I have made along the way. I want you to take what you've learned to become a better person.

I've been teaching for 6+ years. I have always loved creating things and that is shown through the things I have done on the internet. Blogs, Podcasts, Courses, anything, you name it. I have tried it, a... See full profile

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1. Introduction: How's it going? Welcome to the how to create a perfect night routine Course. My name is awesome chain. And I'm going to be your teacher for this scale. Share class. Now, this is just gonna be the introduction. And really, you could enroll in this course and you'll find everything else. But really, this is just going to be an introduction to what this course is going to be about. It's up. My name is Austin Shin, and I am very excited to see you here, and this entire course is going to be completely predicated on creating night habits. And here I have a quote just to start us off. The best way to start your day is the night before. Now, I'm not sure who quoted this or who said this exactly, but I just remember it and I remember it's sticking with me. And throughout all of my days, I try my best to start my day the night before, and really, from what you can do in the next video, if you decide to enroll in this course, which I have highly hope you do, what you can find out is why you should make night routines. Why is it so important? What types of night routines should you be able to learn and use? And that's what this entire courses about this course is going to teach you 10 different night routines and really, I've done my research. I've tried all of them and I can 100% say that they work now. I don't use all of them every single day, but I do use a couple of thumb. And from what I have said from what other people have tried also, many, many successful people have tried this also. So, really, if you just want to give it a try, go ahead, enroll in the course. But otherwise I will see you guys in the next lecture. 2. Why take this course: If you're watching this video, it means that you have successfully enrolled in the course. So thank you so much. This is now the second video and really, inside this video, we're going to be talking about why should you take this class and you've already enrolled . So it's gonna be more of why should you make night habits? And really, how can you optimize the best of this class and maximize your learning from this class? So why make night habits? And really, you may not understand why you want to make night habits, and that's completely OK, because really, at at the end of it, if you can learn 10 habits that are beneficial when it comes to incorporating in your night routine and you decide to implement three out of the 10 that's amazing. And for each and every single one of us, night habits can affect us all, just like how habits all of us have different habits. All of us received different benefits from habits, but for these specific habits that I'm going to talk about, I'm going to talk about the habit. I'm then going to talk about what it is how to do it why it's important. And lastly, as I said yes, how to do it also, So each and every single habit will be described more in depth. However, when it comes to the generalization of why should you make night habits, it really just boils down to this. This is if you want to be more productive for the day after. If you want to slow down your life and make sure you can capture each of life's moments, then you want to be able to start making new habits for the nighttime. Why I say this is because you could be reflecting. You could do meditation. You could be able to spend more time with family. And really, it's each and every single one of these habits that you can try implementing in your life. And really, it all depends on you whatever habits that you think would apply to your life. You can try them all, and this course isn't going to restrict you simply on 10 habits, because there are hundreds to thousands of happens that you can try these air, just the ones that I found most impactful, whether it before other successful people or for myself also. So I really hope that thes 10 will be impact for you impactful for you to and you can try them all also now to maximize the efficiency of this course. What I want you to do is after this course or even before this course. If you go into my skill share on the page for about or your project. What I want you to do is first you'll see resources and you see perfect night habits dot PNG download that as that gives you the 10 habits that essentially are the 10 habits that I am recommending now also, to maximize your learning. What you can do is, as you can see from the bottom of project description, you can see here is the accommodating course toe help you create a long term routine. Now, this is a completely different course, and this course teaches you how to implement habits inside your life. If you've never implemented habits in your life before, this course will ultimately help you and its a 90 day plan. So you can really make sure that the needy, greedy details and everything will be sure to be worked out. So if you want to learn how to actually make these habits stick than what I would recommend is. Watch that course first and then move on to this course. Then pair them both together and I would be launching a habits course from the morning soon after this course is launched. And really, you'll be able to use this as your arsenal and just create amazing morning and night routine habits. This was the why should you make habits, video and really just a brief overview Before we get into the actual habits, I will see you guys in the next lectures. 3. Class Project: has it going. Everyone, this is going to be the class project for the course now, considering that I can't regulate each and every single one of you on how you do your habits, this will be more of a reflection of the night habits that you have decided to implement. So for one habit, whatever one habit that you have chosen or tried to implement doesn't even need to be 10 from this list. But really any new habit that you've decided to try for night routines, Please go and type it inside and maybe even take a photo of yourself doing that habit and using this as a reflection. You are going to ask yourselves these questions that you see on the screen and also that you can see on the class project page. So the first thing is, what is the habit? Nothing to two special. Just say what the habit is next. How long have you tried it? Now, if this has been for 10 days, 20 days, even one day, just say how long that you have tried it for and that it would be the second question. Number three is what is some of the benefits that you have seen. Now, when it comes to benefits, you might not be able to see extreme benefits after only like five days. But after 2 to 32 to six weeks, you might be able to see some more significant benefits, whether it would be more knowledge bowl, having more energy in the morning or just feeling better overall. And by implementing something like journaling, you're going to be able to see how well your life is going and how much it is progressing by having something to keep track of these things. And the last thing that you want to tell this class is what is the next habit that you will try to adopt now? None of us are perfect. None of us have perfect routines, but really we can continue striving forward for greatness. And really, what you need to do is to end off this class project. Just tell the class what is the next habit that you are going to try adopting and doesn't matter if it's a big habit or a small habit, just any habit to propel yourself forward. So this was the class project. Hopefully, all of you will post it inside the class project page. I am excited to see all of them in the future. I will see you guys in the next lectures. 4. 1) Journal: has it going. Everyone, welcome back to the course. We are finally going to get into the habits. So here are going to be 10 habits that you should start implementing in your night habit routine. So this is number one and number one is journaling. Now, throughout each and every single one of these videos, I'm going to explain what the habit is, why you should do it. And ultimately Cem head starts and some key tips on how you can actually implemented in your life. So I'm assuming most of you know what journaling is. But really, it's the art of putting pen to paper all of your ideas onto paper. And it doesn't matter what you write about as long as you portray some sort of writing doodling, as long as you can take some of your thoughts and ideas from your brain and put it on to paper. We get to Why should you journal? And number one for me is it clears my mind because what what I do is right when I wake up in the morning, what I decided to do is I take all of the thoughts that I have had while I've been sleeping and I furiously write them all down. Now I take 10 minutes. Just write down everything while I was sleeping because I'm sleeping for 6 to 8 hours a day . And really, if Aiken jot this all down bright now for the rest of the day, I don't need to think about it next. It makes you more self aware, and this also ties into third benefit of keeping track of your own life. Because when I'm talking about journaling, I'm not talking about doodling drawing. But I'm more talking about reflection of your life every single day. You can reflect on your life, for example, For me, I like to journal in the morning, at night and throughout the day. I have a rapid log for my bullet journal. And really, by doing all of this, it helps me just keep track of my day throughout the entire day. And this ox like the calendar for me. I have a to do list, and I have all of these things that I used to be able to keep track of my life. Here are some easy tips and tricks for how you construct to journal number one is. If you want to get this habit inside your head and start doing it more often, put the notebook right beside your bed. This is going to help you remind yourself that Hey, I need to journal right now and leading into the next point. Start extremely small. You don't want to start off by completing an entire page of for a notebook on the first day . Because sure, you may be motivated the first day, but when it comes to the second day, you don't feel like writing an entire page because some days you have off days and that's completely OK, so I would recommend starting extremely small. Think about one prompt. Think about one thing you want to write about each day and then keep on building up and up and up and really firm you. How I built it was one prompt, one new prompt every single week. So by the end of one month, I was easily doing four prompts a day, and it was extremely easy because I already built up. The have next is make a template. When you have everything laid out for you. It is so much easier and you can search a bullet journal templates or journal templates online. You confined thousands of them online. I can't teach you all them because I'm not that artistic, but really making a template even for me. I make a super simple one. Takes me 20 seconds at most. And it makes sure that I include everything that I want to talk about within my journal. Next use fund prompts to start off your journaling journey because fund prompts are a lot more entertaining. And if you have something boring and you don't want to essentially do this topic, then you're not going to continue journaling for a long time. So some fun prompts. Maybe something like what I started with Waas. If today were the last day of my life, what would I like to do or what are the lessons that I could bring into tomorrow? This is just something for night time and really you can search online also fun prompts for journaling and pick and choose whatever you like so that you can actually build a habit with journaling next. Right about your day. I have another habit that I'm gonna be talking about, which is self review self reflection. We're going to talk more about that later. But another way and another problem that you can take is writing about your day and the last tip that I have to How you can start journaling is read about journaling. There are thousands of articles online, and this is a very big topic. Journaling is something amazing that every single well, a lot of people in the world like to do, and some people have become expert. Some people have good templates. And really, if you could just read about journaling, it will help you guide yourself all the way to becoming a better journal lor, if that's a word, but you can't be able to become an expert at journaling just simply by writing Mawr and not being exposed to new ideas. But when you go and find new ideas, new, creative, these two other people, that's when you can start experimenting and jumping out of your comfort zone when it comes to journaling. That was the first night habit that you should try now. This is one of the most impactful habits that I have ever used in my life, and if I were to recommend you one habit to try out of all 10 of these habits I would recommend journaling to start with. So this was how to journal and the act of journaling. I will see you guys in the next lecture. 5. 2) Read: has it going, everyone. The second habit that you should try implementing in your night routine is to read. Now I know. And I hope that all of you know that reading is one of the most important habits that you can implement in your life. And sure, I will probably have another course on this, but really take a look at any successful person and most of the time I think 80 to 90% of the time they would say that their success has some attribution to thumb reading. Now I cannot stress the importance of reading enough. So if you decide to start implementing any of these habits, this would be one of the most impactful also. So why should you read? And I sure hope all of you already know some of these some of these reasons of why you should read. But I'm just gonna quickly go through this. But what I really want to focus on how you is, how you can start implementing reading inside your life. So new ideas, new thoughts, you're really taking the expertise of someone who has decades of experience. They put it in a book and all you do is you read it after a couple hours, and suddenly you absorbed all that knowledge. Next, there is memory improvement. Now the more books you read, the better your memory gets because you're building you more and more neurons within your brain. Next, increased focus and concentration, because when you can sit down before, let's say 30 to an hour and just read that can help you with your concentration and focus because your mind is not anywhere. Alistair. Not checking your phone. However, this doesn't work as well. If you do, check your phone. And if you are constantly distracted, this would work better. If you just set aside a set time and you read your book with no distractions focused solely on your book, no. How can you start to implement reading? Because this is probably the most important step two out of all of these things that I'm talking about. What reading is why? Readings important, but this is more important than any of that Number one. Find what you like to read. Find what you like to read. Now it's very hard to read a book that you don't like. It's very hard to read magazines for me because I don't like magazines if you are to find something that you enjoy reading, and it doesn't matter what other people think of what you like to read. And sure, if Sun gives you a recommendation, be sure to read the summary first synopsis and then move on to some of the titles. Make sure that is appealing to you, and then you can start reading your book. I cannot stress this enough that if you choose something that you do not like, you will spend a couple hours reading it. And let's say you get 1/2 and you would say, Hey, you know I already read Half a mentors will continue it. You have just wasted a lot of time reading something that you did not like. And let's say it hasn't added any value to your life. You have wasted a lot of time, so I think just spending a couple minutes reading over the book, the synopsis and making sure that this book is right for you or whatever type of medium you'd like to read, making sure that that is what you enjoy that is worth the next couple of hours that you will dedicate to reading this book. Now there are some people who talk about focusing on reading multiple books at once. And really, this is more of a lenient, Um, tip. It doesn't apply to everyone, but just for me. I find it that when I focus on reading only one book, all of my time and effort is spent on that singular book. I read that book way better, and I take a lot more from that book than if I were reading 3 to 7 books at a time. So this is more of a preference thing. If you absolutely love breeding more than one book at a time, that's absolutely, absolutely okay. But for me, I would say Read one at first. Next is to do reading challenges. If you're like me, I absolutely love competition, and I always drive to who can read the fastest and who can have the most comprehension from a book. What reading challenges does is it motivates you and pits you against other people who are reading essentially the same book or who want to compete against you. When it comes to reading as many books as possible or reading a diverse amount of books, but only do this if you read a lot and you really need some extra motivation to be able to start reading next is create a distraction free environment. This is my most important tip because if you are reading and let's say your phone is right beside you, you read a page. Your social media's go off. You read half of another page, and suddenly you get an email, you get a ding. Everything happens like that. And suddenly what you've read, let's say you bread for 10 minutes and you've read five pages. There is a very low chance that you actually retained most of that information if you are constantly being distracted. So just a couple of things that I could say to creating a distraction free environment is just putting all of your technology elsewhere. What I like to do is I have a basket where I put all of my technology to be able to make sure that none of it can be able to distract me Albert on noise, canceling headphones and adding onto that next to upset a dedicated time from 9 to 10 is when I read, and it helps me fall asleep. So as I read for one hour, right I 10 I will prepare for a sleep and then go to sleep. So prepare a dedicated time and also create a setting that you can actually read in so that you won't be distracted every so couple seconds. Let's say Ask anyone how important reading is and they can tell you many, many reasons. This was just a small tidbit of why reading is so important, what it was and how you can start implementing it. This was the second habit that you should try implementing. This was reading and I'll see you guys in the next lectures. 6. 3) Plan the next day: as the going everyone. This is the third habit that you can try implementing in your night routine, and this routine is prepping the next day. Now, I have started to use this recently, and this has taken a lot of stress off in the morning. This decision fatigue, and what should I wear? What should I eat? All of that has taken away because when I am pretty much prepping the sleep, I set aside 5 to 10 minutes. I said all of that Get that out of the way so that that will save me 10 minutes, 20 minutes the next day and all of that adds up. I could do a lot of things in that time, but really doing it the night before where it doesn't take that much effort that really helps me for the long run. So why should you prepare number one? I've talked about it last stress for tomorrow. You're doing everything today, and it's it doesn't take that much time, and also you don't need to think about it. It's not a very stressful thing that you have to do. So doing it the night before really helps you and sets you up for the day after next. You haven't organized day by you being able to think about these things, that what am I going to do tomorrow? What are the things that will prepare me for tomorrow? Everything is essentially laid out and by you taking the habits from this course like journaling reflection, taking all of this and implementing it for the next day that will prepare you for having a very, very structured day. Next, you have higher motivation toe work because when you see everything laid out, it really is just you having to start working. And this may not work for everyone but for me. I know that if everything is laid out for me, all I need to do is do the work. Then I know that I will be much, much more inclined to actually do the work than if I had to set everything up and then finally get start working. But really everything is already set up for me to start working the next day. Now, this is ultimately how I prepare the day and this is very common with other people. But really, this is a main gist of how you should do it. Number one is. Imagine this successful day and plan your day before that. And how can you create a successful day now for all of us? That will be different. But really think of what you're successful day is. Think of the to the to do list. Think of the schedule itself and really try your best to imitate that successful day. Whether it would be waking up at five in the morning, going for a run than going out for coffee with some friends. Really imagine your successful date. Describe it as detailed as possible and try your best to replicate that the night before next. Plan out the small things. This would be things like, What should I wear tomorrow? Just packed that all up. What should I eat in morning during afternoon? And what should I eat at night? That is the small things in your life. And by playing in planning out all of these small habits, you don't need to waste an hour in the morning thinking. Okay, should I get uber eats? Or should I go to a restaurant? Really, by having all of this planned out for you right from the get go. You don't need to worry about it tomorrow. Next use whatever works for you for me. I personally use Google Google Calendar. I have a bullet journal and also to do ist but really use whatever works for you. One habit and one formation off time Management doesn't work for all of us. But really, what I would recommend trying out is Google Calendar to do less whether that be Google, keep to do ist and also having either a white board or a journal these air some of the most common time management tools. So I would highly recommend investing in that as it saves you a lot of time. And lastly, how to prepare the day before is review your day. What can you bring tomorrow? What this means is from what you have done today, what can you bring on tomorrow? And that is what lessons. What key things have I learned from today that can actually help me an impact me for the future? What key lessons? What mistakes have I gone through today and can I use that for the future? And really, you want to be able to strive to that point where you learn something new every day that you can start implementing the day after and really just making your life better and better every single day. What I would recommend is preparing your day right after you finish work so that it's not very stressful to be able to do this and between that time from when you finish work, too, right before you sleep, maybe an hour before you sleep because you don't want to do this half awake because then your schedule and everything won't really work out. It'll be not as quality work as if you did it right after work. Let's say I would recommend doing it between those times to be able to optimize how well you plan your day. And really, this was the third habit. How to prepare your day. I will see you guys in the next lectures 7. 4) Family Time: has it going, everyone. We now get on to the fourth habit that you should try implementing in your night routine. Now, this is family time. Now, I could reword it. I could just say family time or family, friends, friends, friends time. Whatever time that you're spending outside of using social media outside of using technology and just getting rid of that for one solid hour every single day, or just making any time that you can have with those that you love and this title should be changed, it should just be anyone that you enjoy. And he's come, any company that you enjoy, this should be the time to do it. So that is we're gonna change up the title a bit. But really, it's just anyone that you care about in anyone you enjoy spending time with. That is that time I'm just gonna a reference it family time throughout this entire presentation to make it a little easier. So I really do hope that all of you understand why family time is so important. Now I am young. I still have a lot of time, hopefully with my family, with my friends, and I'm still learning about all of these relationship things. But if you are older and you realize use and the essence of time, you know that you can't get it back. So really, don't you want to be able to spend some time with your family? Because this is an intangible. This is something that you can can't get back. Let's say if something were to happen to them, then you were not be able to get that time back. You would not be able to then go and create thes fond memories with, um, so would it really be putting work prioritized over time that you essentially can't get back? Because you can always start that business up? You can always go back and work overtime for more money, but you can't get these memories with someone that you've lost. So I think I've covered everything here. But it's You can build relationships with your family members or people that you care about either or, but building relationships is one of the biggest ones. Next, it helps with positivity. Have you noticed that when you are with people that you like your with people that you enjoy, that you just seem overall happier and there should be some scientific research. However, I don't know it. That's when you hang around. Hang around with these people that your overall just more happy overall, just more positive. And lastly, it reduces stress when you are with people. I don't know how to explain it, but whenever I'm with people, you just feel like the stresses of the world aren't with you anymore. Just for those two hours that you're with someone that you really enjoy everything about me , for business, for school, everything that's bothering me from there, it's suddenly washed away. And for the next couple of hours, even if I don't see them, I don't get reminded of my stress. And this may be just temporary, but for those temporary hours, I feel so much better and it really helps me go and tackle the things I have to do afterwards. Now, how to make more family time or how to make more time for those you care about Now. I am definitely not an expert on this. I have not lived that long. Hopefully I don't think I've lived as long as point is, I'm young. I'm very, very young I'm under 20 and really, it's just how can I make the most family time that I could? And how can I make this time that I know that if I mess up now, I may never get this time back again? That's quite confusing, but just bear with me right now. Number one is ask what they want to do. Even if you are doing something with your family members or people that you enjoy and you don't enjoy doing it, it still will be pretty fun doing it because it doesn't matter what you're doing. It's more of the people you're with. But as a bonus, if you're doing something with people that you like and you enjoy doing it, that is a double plus right there. Next plan out days of the week. Whether it would be Monday Fund A as a good one, plan out days of the week. Whether that would be on Monday, where you would both go to a coffee shop, not drinking any coffee, maybe just some hot cocoa right before bed, and then Tuesday would be just sitting down beside the fireplace. Number three would be just reading together whatever it may be, it is easier to plan out days of the week so that you can section off each day and you really know what each day is, and you can look forward to it. Next. Use what you have. You don't need to be able. You don't need to create some exclusive trip every single Friday toe. Hey, let's go to the beach than Hey, let's go rock climbing. You don't need to make some extravagant plan every single time that you make this time. Really, the bare essentials is you and, um, and just being in each other's company with noticed actions. That really is the bare essentials of what family time is. And sure, you may be able to enhance it a little bit by having a different experience, but it doesn't always have to be like that. Use what you have, because, really, that's all you need. And the last thing that you want to do to make more family time is make it as easy as possible. Let's say you are with the kids every single day of the week, and you just want to be ableto have one day without the kids because, well, I wouldn't I wouldn't know, but But I know that I'm pretty rowdy. Sometimes. I know my parents probably want to get away from me sometimes. But let's just say you and your significant other want to get away from the kids for one day of the week, which is absolutely fine. Make it as easy as possible. Hire a baby sitter for the four hours that you're gone to dinner and then make sure that everything goes smoothly. You can go to the date and really each and every single step should be planned to make this as easy as possible. And this can be incorporated with prepping the day before prep the day before. So hey, who is going to be the baby sitter? Where exactly are we going to eat? Where are we going to park? What are we going to do after who's gonna pay? Really? Just planning all of this makes it so much easier. And also you don't need to make those decisions as of the time that you're doing it. So you don't waste any time making decisions, you can get straight onto it. You want to try implementing this habit because if you can't make these memories now than if something were to happen. You will never be able to make these memories back again. So really, try to make this one a priority. Try to make spending time with those that you love and those that you enjoyed spending time with. Try to make that as much of a priority as possible Was number four family time and just creating these moments with people that you love. I hope you guys enjoyed it. I will see you guys in the next lecture. 8. 5)Gratitude: How's it going, everyone? We now get on to number five, which is gratitude. Now we often take things for granted whether it would be family members, whether it would be money, whether it would be anything at all that we take for granted. Gratitude is a way of taking a step back and realizing how important these things are to us inside our lives. Now there are many ways to doing gratitude and being grateful, one of them could just be thinking about it. One of them could constantly be asking yourself, What if my life didn't have this? How would it be different? And really, there could be many, many ways to do this. But really, before you go to sleep and using this in your night routine, you will feel that much better. You will feel so much better before you go to sleep. I know cause I do it. And when I realize hey, my life, I'm very fortunate for so for many things in my life. And when I take that step back, it really helps me envision my life. What would my life be without these things? So why gratitude Number one builds happiness number two. It helps with positivity and number three it. Make yourself aware this is really a self reflection of your life. And really, just being able to see how your life is made up of makes yourself more self where it helps you with positivity and builds happiness. Because when you realize that you have so many things that are given to you and let's say you don't have a particularly good place in life right now, the bare bone fact is that you are currently living and really, if that doesn't build positivity, I don't know what will because the fact that you even have the chance to be alive and the chance to be able to go out and do what do the things that you want. That is what you should be grateful for. And I can't say this for everyone, but I can. I can say for myself that I don't take. I take many things for granted. So next we get onto how to be grateful. Now I know all of you know how to be grateful. Just started thinking in the moment, but really, this is a deeper dive to what if I didn't have these things in my life. How would my life be different and really, by seeing and taking a step back how you could be grateful? It really makes an impact in your life. Number one is write in your journal. This could be just taking your journal and having a gratitude list. Actually do this in the morning instead of at night time. But you can read it in your journal. I write three things that I am grateful for. Number two is make a list of three things. The things that you're grateful for. Another thought that you can have is think about what you couldn't live without. Whatever in life that you have right now, what can you do not live without and think about your life without that thing? And really, when you start thinking about that, you realize how lucky you are to have that thing in your life next. Another thing you can think about is if, Let's say gratitude doesn't come easy to you. This could also help you who has helped you today. Now you can review your day. You can think about the happy days that happy times in your life today who has helped you today and to just be in the moment, be grateful for those people or for those things. And the last prompt that you could have is ultimately the simple question. What makes you happy? What makes you enjoy life? What makes you forget about time and whatever those answers are, whether it would be, let's see, a game, a person, a thing, an object? What makes you happy and you convey, Be grateful for in in an Adam it object I am for my computer for the opportunity to be able to teach online and just be able to learn so many things online. I'm grateful for my books, really. Whatever answers these questions, even if they aren't riel objects, you can still be grateful for them. Gratitude is something I think that all of us should continue and just in our lives, be more grateful for the things and really just live in the moment to the things that we have. And this was number five to be grateful. I will see you guys in the next lecture 9. 6) Unplug: number six we get on to unplug. Now this could mean a lot of things for a lot of people. But for this very course, and for this very lecture, we will be talking about unplugging from social media and technology and for all of you who don't know what unplugging is, it is just the act of making sure that you don't use social media for a specific time or you don't use technology for a space it big time. Now, why should you decide to unplug the number one thing and what has helped me the most is you sleep better because when you use your laptop when you use your phone 10 minutes before bed , all of this blue light in admits and essentially all of the serotonin inside your brain is not helping you to sleep. Now. That was a lot of big words, but really, there is a lot of research on this. So if you are interested in the topic, just search online. Why is blue light bad for you? And then you can just it's gonna be arriving hole if you decide to go through. But it will help you sleep better if you decide to cut technology 1 to 2 hours before you go to sleep. Just try it once once in the week, and I can guarantee you that you will sleep better next. It also helps you recharge. This is built off sleeping better, because if you have, let's say eight hours of non distracted you putting away your technology two hours before you went to sleep, you will be much, much mawr energized than if you had a little more sleep. But you had all of this distracted sleep because you had your blue light and all of these things. But ultimately unplugging will help you re charge now by being able to unplug. This enables you to do other things, focus on other things. What I mean by this is, if you would normally spend the last hour of your day on instagram er, Facebook. Really, that's not too good a use of your time. But if you aren't complaining with that, if you enjoy that, absolutely sure that's fine. But if you want to change your night habits, you can swap out this one hour of instagram of social media of YouTube of Netflix right before you go to sleep. Swap that out for the other habits that I have talked about in this course. Swap it out for reading 20 pages of a book, swap it out for going and journaling. Swap it out for doing gratitude. You can be able to swap out this time that you aren't really being productive and swap it out for making better choices and better habits. Now we get onto how to unplug. Now every single person's situation is different, but this is the main basis of what unplugging really is. Number one is forced. Shutdown all of your devices before bed. So one hour before you go to sleep, make sure you four shut it down and doesn't matter if you're still downloading something that can wait till tomorrow, because this is more important, your sleep is more important than you, making sure that you can finish a download before you go to sleep. Four. Shut down all of your devices before bed, and I would recommend 1 to 2 hours before bed. Also put it inside a designated area. This helps tremendously for me. I have a basket where I put all of my technology and no matter what I do not touch that technology until the next morning, a couple hours after I wake up. After I do a little more work, I work out and then I can finally touch all that this technology and continue working with my day. Next, do not use technology as an alarm clock, because essentially that will enable you to start off using your phone right in the morning . And I know this is a course about setting night habits, but really, if you are always tinkering with your alarm clock, then there is going to be a very large chance that you are going to be playing with it at night and also right. When you wake up, you will press your alarm clock to either snooze or wake up, and then you'll grab your phone. You'll go to the washroom. You'll start scrolling instagram, so do not use technology as an alarm clock. Rather, try your best to be able to get a traditional an alarm clock and just set that up. But I would recommend is using a traditional alarm clock, and an additional tip is to set it outside of your room. So right when it starts bringing, you'll actually need to stand up, walk outside, grab the alarm clock, turn it off and you can begin your day. You begin your day with actually walking out and you will be less inclined to jump back right into bed. If you actually need to charge your devices, charge them in another room, have the self discipline to bring your charge or bring everything and bring it to another room to charge. Because you don't always need to charge your all of your technology inside the same room because you will get tempted. You know, I just need to check this or oh, I just need to check that Pair this with the 1st 14 shut it all down and then charge your technology in another room. And this last tip really ties into what I said before. Real. Place this with another habit. With you trying to get rid of technology and social media, you will be able, and what I would recommend is replacing it with another habit. Now, I have just tried, and I've been doing this for a couple weeks to be able to replace technology one hour before I start sleeping. And now what I do instead is I read a book. I also prepped for tomorrow and lastly I end off my day with journaling to be able to replace this habit. And I could say that I sleep so much better now. And also I end of my days, so much more productive leading into the next day. I'm ready to go for the next day. Ultimately, social media and technology have played an immense role in all of our lives. It's how you're watching this course right now, but really there has to be a time that all of us just take a step back to be able to then reclaim our lives and not have thes technologies claim our lives because we're so consumed by it. So really, this was the sixth habit. How to unplug. I will see you guys in the next lectures 10. 7) Meditation: has going. Everyone, welcome back to number seven off the habits that you should try implementing in your life today. Number seven. We get on to meditation. No, I think meditation and the habit of reading is one of those habits that every single successful person or most of them, account a lot of their success Teoh meditation or to reading. So when it comes to what meditation is, it's quite difficult to really just pinpoint one single definition to what it is. But I think what my definition would be is the art of undistracted focus and to be able to put your mind on one single thing while you're meditating. Now I am in no way an expert at meditation. But I do understand that when it comes to meditation that it really is just trying your best to de clutter your mind or sometimes just let your mind run free. There are many, many types of meditation, and really, if you want to be able to go and learn about meditation, there are many, many sources, too. So there has been actually a lot of scientific research when it comes to why you should meditate and I think here are just a couple of thumb. 1st 1 is less stress and anxiety. Number two. It promotes emotional health, and number three strengthens and lengthens your attention Span this. You are having intentional focus on one thing or another. And really, by doing this, you're able to reap all of these benefits and even more all simply by setting aside 10 to 20 minutes every single day right before you go to sleep. No, we get onto how to meditate now. As I said, there are hundreds. There are countless ways to meditate. This is just a very beginner method, so the first thing that you should do is focus solely on your breath. I know that there are a lot of applications that focus on Lee on your breath, where you breathe in, breathe out, breathe in, breathe out And that's the entire That's the entire meditation for, let's say, 5 to 20 minutes, and I sometimes do that. I sometimes use those applications, and I find that they help out. So really, try out if that works for you than by all means. Start off with that or you can continue going down the list next we have start small and decide to build up. I tried going from five minute meditations to 20 minutes, and by the 10th minute of meditation I was zoned out. And no matter what, I could not focus on what I needed to focus on what really You can try by going one minute a week, so starting at one minute than increasing it by increments of one. Or you can just do five minutes a week or five minutes a month. Whatever works for you just start to build up, because if you have a too drastic change, you won't be able to continue the habit, and you most likely will be zoning out. If you can barely continue your five minute and you start off to go to 10 minutes, the next tip would be to not be so strict. The art of meditation is really having intentional focus. If you are too strict on yourself by thinking that your mind wanders so much while you're meditating, that is very, very normal. And if you're strict on yourself, you're not gonna enjoy the process. And really, meditation is just a time to be calm. A time to relax So don't be so strict on yourself. Your mind is not always going to be focused on the one thing. So if your mind wanders, let it wander. Next thing is to build your focus on one thing. This relates to point number one were focused only on your breath. So things that include, like this is focusing on sounds focusing on your body parts of the body that may feel better or worse. Another one is having thought of a candle and just thinking of the candle over and over and over the candle that is lit for five minutes. And you just thinking about this. But then again, if you But they can't. But then again, if your mind wanders from this, it isn't that bad. Just try your best to calmly let your mind to come back to what it is. Wander Then go back to the thing you're focusing on in the last step I would give is to do it right before bed as it is. Something to help you relax. It is something to help you keep calm. And by doing so, pairing this with reading it will really for sure get you ready for bed. A lot of us have to cluttered minds and really are always thinking about things when we shouldn't be thinking about things. Meditation allows us to be able to just take a step back and actually have intentional focus on the things that really matter. So this was number seven of meditation. Try it out. Even if you meditate for one minute a day, that's still better than doing nothing. And there have been many, many scientific research. It search papers to say that meditation is a good thing, so go out. And even if you can't meditate on your own, I would recommend getting APs like headspace, calm or anything like that to be able to guide your meditation. This has been Number seven meditation. I hope that you will implement it in your night habits. I will see you guys in the next lecture 11. 8) Shutdown Ritual: has it going, Everyone, we go to habit number eight, which is a shutdown ritual. Now I am absolutely sure or quite certain that most of you don't know what this is. But this was essentially a topic and a an idea, a concept that was coined by Cal Newport in deep work. And I'm going to explain it here. So, essentially a shutdown ritual is where you stopped. Finished. Stop. Stop your work for the day and you perform some ritual too officially and off your day. And you really have that switch from work mindset into your day and your final night mindset for your sleeping time. Now, that wasn't the best explanation, but it really is just that swap from work to personal life and you not having to worry about work that much. But here is exactly why you should have a shutdown ritual. Number one is less stress and anxiety because when you stop thinking about work and you start thinking about your personal life and when you really have that swap, it just helps you not think too much about what your work is going on. And next we have keep work with work This is strictly having I only work in that work period. Let's say from 9 to 5 you're only thinking about work, and when you move on to 67 later in the day, you are no longer thinking about work and all of these night habits. All of these night routines, you can focus on those instead, not having the stress of your workplace problems filter into your brain late at night, and lastly, you'll have a de cluttered mind. What I like to do is, since I have school, what I do is right after when I come home from school. After taking the bus, I will have my journal. I write down everything that has essentially bothered me for school, and this can help me for when I do my homework that I'll move onto the next day. My shutdown ritual is up until six o'clock. I have an alarm on my phone from Google, and every single day just reminds me at six. Do my shutdown ritual, and that is absolutely every single time, every single day that I will stop working on homework and swap into either business work for me or just personal branding things for me now. This was a little confusing, but here is exactly how you can make a shutdown ritual number. Run is review. The task that are not done in work in school were all hot. We all have tasked the finish, so number one thing to do is what I would say is right when you finish work. This isn't really a nighttime routine, but it's more of a right when you finish work right when you finish school, or whenever you want to finish a specific thing that you're working on number one review the task that are not done. There's no way you're going to be able to finish everything with within a day. So look at the task. They're not done. Number one is you are going to have some useless task that are essentially, you don't need to do any more. Cross them out, get rid of them. Number two is the other task that you have that you do need to continue working on. Reschedule that for another day so that you can really clear up your to do list. And for the next day, when you get back into work, you'll be ready for what comes. The last thing that you should do is finish with a phrase. Now Cal Newport says it best, and really it's quite cheesy, but it does work because it really gives you that separation of here is my work being completed. And here is the beginning of my own personal life and really, you can search it up and you can create your own. I know there's some examples of Okay, I'm officially done with work. I'm shutting down now. That sounds kind of cheesy, but trust me, it does work for many people and just find something that works for you and isn't too cheesy. But really, that is a crucial step that really ends off your shutdown ritual. All of us, all of us, inevitably sometimes get too bogged down with work, whether it would be eating dinner and just thinking about problems of school, of work. And really, you don't want to carry on these problems throughout your entire day. You want to be able to separate these things, and even if you aren't actively thinking about it, if you have a problem that work, you will still be passively thinking your brain will still be possibly thinking. And that still works. Sometimes if you are working on a writing prompt and you have no idea what to write about while you're thinking about it if you take a walk, if you have walk in nature, I can almost guarantee you something new will pop up because you're exposed to a new environment. So, really, all of us get bogged down by these things from work and stress. So why not create a shutdown ritual to really create a divide between these two things? But down ritual should help you separate thes do things. And I really hope that all of you try it. It is very, very beneficial. Try it right after your work to be able to create this separation and divide. This was number eight. Create a shutdown ritual. I will see you guys in the next election. 12. 9) Learn something: How's it going, everyone? We now jump onto number nine, which is to learn something you. Now this one's quite a self explanatory. Learn something new. It doesn't matter what you've learned as long as you learn something, but hopefully it is something beneficial to your life. So it doesn't matter if you're a student or an adult when you're watching this video, because none of us know all about the world. And we can always learn more by taking that mindset of us not knowing a lot of things, because there are a lot of things that we need to know or we can learn. Then, by taking that mindset, you will be more inclined to actually learn. And by having technologies so close to us and anything that we need to know just a Google search away. This allows us to actually be more curious and learn more things. So why should you learn something before going to sleep? Number one is you become more knowledgeable, more knowledgeable in whatever you want to learn about. For me, I like to learn about chess. I like to learn about Rubik's cubing and it's learning openings. It's learning more algorithms and really have become more knowledgeable. And I don't do this because I have to do this because I want to. Next, it can make you more happy. If you can replace, let's say, social media or something like Netflix Instagram. Think things that take up your time that really don't add any value by you taking the time to add more value to your life. It can make you much, much happier. And lastly, it can build more neural pathways by you learning and by you indulging in learning new things. You build more neural pathways for your brain, and that really helps you out in the long run. Now, these are just some quick tips and tricks because really, whatever your learning is going to be different from probably what I'm learning and different from what everyone else in the glasses learning the first thing I would recommend is using an application. Now. This coincides with using technology to close before bed, so I would recommend doing this 1 to 2 hours before bed. Using an application really helps you because it is a guided. It is essentially a guide of the learning path for you to be able to learn something new, whether that would be Khan Academy, brilliant dot com or luminosity. Whatever you're trying to learn, I would recommend using an application I think I would recommend is putting it in your to do list because by putting it in your to do list, you're much more inclined to actually completing that task. Next. We have set some time apart to actually learn it. Use commute time. What I mean by this is you should set it inside your calendar. And if you have time to spare like you're on the commute instead of going on Instagram instead of watching a Netflix original, what I would recommend is swapping that for learning something new, whether that be a language, reading a book or even just listening to a podcast. Those all count as learning something new. And the last thing I would recommend is to have a list of things you want to learn, because really, I have a long, long list of things that I want to learn, and by seeing that Oh man, I have a lot of things that I want to learn that helps me in that motivates me. This isn't to discourage you like Oh, look at how many things I don't know. But more of if I can get a head start on this now, I'll be much more informed for the future. If all of us take the mindset that we can always learn something new, no matter what the situation, we can all learn something new in our lives and become that much better and also happier in our lives. Dab It doesn't have to be strictly Just that night it could be throughout the day, but really I would just recommend taking notes. But after you finish it so that you can retain it much, much better. This was the number nine habit and it was to learn something new. I will see you guys in the next lectures. 13. 10) Review: as going everyone. We now get onto number 10 out of 10. You have pretty much completed all of these habits, and I'm not sure if you started implementing any of them. But really, this is a very, very good end to the number 10 list, which is review now. This is very, very similar to journaling whether you actually put it on paper. But this is just the act of reflecting, whether it be reflecting on your day, reflecting on what happened today reflecting on your work, whatever it may be, this is the art of reflection. And this is my number 10 habit that you should try implementing. So as you can see, why should you review? I have been listening to a podcast from entrepreneurs on fire, and they said that the quote of experience is the best teacher isn't true. It's learning, and reviewing from your experience is the best teacher, because if you can take something away from every single experience, whether that would be a win or a loss, that will make you that much better than if you were just to experience it. So why should you review number one? It makes you more self aware as you are taking moments in your life and you are taking a look back at them by reviewing all of them. You know exactly what happened, why it happened and what you should do for the next time. Next, you can also relive the good moments in your life. I usedto have a habit where I would run through my day and I would think and imagine all of the good things that happened in my day. And by doing this, I just felt so much happier and the last thing. And I think the most important thing is you learn lessons for the future as you take the mistakes of what you've done previously and you implemented to your life going forward. I will help you so much more in the future and you are less prone to make that same mistake . So how to review? I have a very, very simple way off how you can start reviewing your day to day. Now. I would recommend pairing this with journaling because by actually writing adult all town, you'll be able to have a record of what reviews you've done every single day. Now the review for me, and you can review however you like. But this is a very simple method. It's just asking yourself three questions right before you go to bed. Number one is what was good today. What was good today that I can think about what can and what was good today that I can relive in my life and think about number do was what could have gone better because not every single day is perfect and really taking their reflection of what could have done better today. And can I use this as a lesson for tomorrow and we lead into number three? What lessons can I take from today? Make sure you write this down. That's why I say pair this with journaling. And then what lessons can I take from today to implement tomorrow? Because if you were to take a lesson each and every single day that had some significance to your life, you'd be a significantly better person after 30 days than if you were to not do this. After 30 days, love us, let life passes by and all of us think that life is moving too quick by revealing all of these things. You actually slow down and actually appreciate the things that are going through life. So really, I hope that you would give this one a try. And this one you will not see immediate results. I would say after a couple weeks of reviewing, you can look back and think, Wow, these air things I've done in my life. So this was number 10 out of 10. If you go on to the next couple of lectures, you're going to see the next steps. And also the conclusion also the class project. So I hope to see you guys in that. Like in those lectures. This was number 10. How to review. I'll see you guys in the next lectures. 14. Conclusion: congratulations. You have officially finished the course before I talk about all these next steps. I just want to say thank you for taking the time out of your day to finish this course. I really hope that it has helped you. And really, if you have any questions about any of my courses, feel free to either put it in the description or or the channel discussion or just shoot me . A message on Instagram linked in everything should be able to be found on my class profile . Just ask me anything if you need concerning anything with my courses or just anything in general. I appreciate you taking the course and really have some next steps. The first thing would be to help me to rate review and to give feedback for the course. Everything that I use and everything that is given to me will be used for future courses to be able to enhance the quality of the courses. And really, this is only done by my students who can then give me feedback. And I really do hope that you will leave feedback on this course. Whatever it may be whatever you think I deserve I will use all of it to create better and bigger courses for the future. In conclusion, I just want to say thank you for taking the time out of your day to complete this course. And I really do hope that it has helped you create perfect night routine habits. Thank you. And I will see you around.