How to Create an Effective Night Routine to End your Day | Arman Chowdhury | Skillshare
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How to Create an Effective Night Routine to End your Day

teacher avatar Arman Chowdhury, Confidence thru Communication

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

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

    • 1.

      Introduction

      1:10

    • 2.

      Importance of a Night Routine

      2:28

    • 3.

      Choosing a Night Cut Off

      2:44

    • 4.

      Create a To Do List

      1:47

    • 5.

      Rest Effectively

      1:35

    • 6.

      Digital Cut Off Time

      2:06

    • 7.

      Keep Phone in Different Room

      1:52

    • 8.

      Recap

      2:25

    • 9.

      Final Project

      2:07

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About This Class

How you end the night influences how you start the morning.

Self-improvement hypes up the morning routine a lot...

But there isn’t much mention of the night routine.

 

In this beginner’s class, you will learn why the night routine is so important.

 

Within this class, you will learn about:

  • The psychology of creating a night routine
  • Choosing when to go to sleep.
  • Creating a to-do list for the next day
  • Resting
  • Digital turn off time

And plenty of other topics

 

In the end, you will be given a final project that will allow you to choose which type of night routine you want to create. Choosing the time you want to end your day will influence the theme of how you design the night routine.

 

Since this is a beginner’s class on creating night routines, you don't need any prior information on the topic to understand the material in the class.

 

If you're ready to create a night routine, then I look forward to seeing you inside. 

 

Meet Your Teacher

Teacher Profile Image

Arman Chowdhury

Confidence thru Communication

Teacher

 

Hello, I'm Arman Chowdhury. I am an engineer, public speaker, and writer who currently owns the company, ArmaniTalks. The ArmaniTalks company aims to help engineers and entrepreneurs improve their communication skills so they can express themselves with clarity and confidence. 

 

A few of the core communication skills covered include public speaking, storytelling, social skills, emotional intelligence, and creativity.

 

Throughout my career, I have served in the hard skills fields of aerospace engineering, electrical engineering & systems design. Some of my experience with soft skills include serving as the External Vice President of my Toastmasters club, former communications chair of the Tampa BNI chapter, and publishing... See full profile

Level: Beginner

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Transcripts

1. Introduction: Welcome to the night routine for beginners class. My name is Armand Jo. Three, the founder of Many Talks, a media company which helps engineers and entrepreneurs improve their communication skills. A big part of improving your communication skills is having the energy to do so. We often talk about the morning routine within the self improvement space, but there's not enough talk about the night routine. If you think about it, how you end the day is how you begin the next day. In this beginner's class, we are going to be talking about the value of having a night routine. We're going to be introducing concepts such as the Digital Turnoff Time, how to plan when you're going to sleep for the night, and a few other metrics that will make sure that you are having a great night routine the next morning. When you wake up, you're feeling enthusiastic, you're feeling good, you're ready to tackle the day. To tackle the day, we must begin at the night. If you're ready and excited for this class, I look forward to seeing you inside. 2. Importance of a Night Routine: There was a time in college when I would wake up at 12:00 P.M. pretty much every day. This wasn't good because I had a class at 07:30 in the morning. But I'm a college student, I don't have the time to wake up that early. Later on, I realized that if I didn't start going to that class soon, then I was going to fail. What I began to do, I tried my best to wake up at seven in the morning so I could make the lecture by 730. Each time though, I kept failing and I thought about it. What gives me here I am setting all these alarm clocks. I understand that I need to wake up. Why can't I do it? This is when I learned a very simple lesson. It was too simple. It was too obvious. I was sleeping so late the prior night before that it was difficult for me to wake up at seven in the morning. That's when I learned how you end the night is how you begin the next morning. We emphasize morning routines a lot, which is a good thing. A lot of these routines that we have in the morning eventually turn into rituals. We have to do it. And if we don't do it, then we feel a certain type of way, our entire day feels very slippery, but there's not enough emphasis on the night routine. The night routine will influence the tone for the next morning. That's all you need to understand. If you're someone who's thinking, well, I already have a morning routine, why bother with a night routine? The simple rationale is that for you to execute the morning routine, you need enthusiasm. And the only way that you're going to build enthusiasm is if you have some clarity the night before. You can't be like me in college, where you're trying to wake up at seven in the morning, but the night before you're sleeping at three in the morning. The days are all interconnected and the night influences the morning. Therefore, have a night routine and have some predictability towards your days. 3. Choosing a Night Cut Off: The first part of having a night routine is understanding what I call the night cut off. What's a rough range that you cannot be up beyond? For example, I typically try to wake up at five in the morning to six in the morning. I understand that I am not going to be teetering within the 01:00 A.M. the night before because I still got to get at least 7 hours of sleep. If I'm sleeping at one in the morning, that means I'm going to wake up at 08:00 A.M. Not 05:00 A.M. or 06:00 A.M. the night before. I understand that I need to somehow go to sleep by 11:00 P.M. Max. I can't play around with this too much. I'm not talking about an exact time table where it has to be 11:00 P.M. It's just a range that I operate within. The mind loves to deal with ranges because when you give it too much specificity, at times it feels suffocated, other times it likes specific commands. You have to really understand what type of mindset you are operating with for me, in terms of the night aspect, I like to deal with ranges. I say anywhere within the range of 10:45 P.M. to 11:00 P.M. go to sleep. Now mind you, this is heavily influenced by the lifestyle that I'm leading at the moment. Because certain parts of the year, I don't really like waking up so early in the morning, 05:00 A.M. 06:00 A.M. too early. And that's why I'm thinking, okay, nowadays you could actually wake up at 08:00 A.M. and try to experiment with this. Once I know when I want to wake up, I simply subtract 7 hours from that. Because I normally shoot for 7 hours of sleep. And I can understand when my night cut off range is going to be. Try to experiment with a rough range on when you want to go to sleep. This range will add so much clarity because this is what we're building our entire night routine around when are we going to go to sleep? The only way that you can somewhat understand when you are going to go to sleep is by understanding when you want to wake up. If you want to wake up at eight in the morning and let's say you want 7 hours of sleep, reverse engineer from there get the range and stick to it. 4. Create a To Do List: Now that you have a rough range on when you want to go to sleep, we're going to create a mini to do list. The reason that we want to create a to do list the night before is because it adds a lot of clarity for the next day. Now wait, you're probably thinking, I don't know, what did I get myself into? Doesn't this guy know that I've been productive the entire day and he wants me to be more productive at night with a list. Come on, give me some time, my friend because I'm shortly going to talk about the relaxation aspect. This is the only productive task that we are going to do. Just a simple to do list with Ts. You don't need to be too detailed. I highly recommend that you just think in words rather than sentences rather than writing. Go to the gym and do six reps of this. Seven reps of that four sets of this just write, Jim, for your to do list, you're simply writing words rather than sentences. Challenge yourself to do this rather than saying clean the apartment by vacuuming, doing dishes, washing clothes, et cetera. Just write clean. Okay? That is all we are doing with our to do list at this point. More often than not, you'll just see maybe four to five words on this to do list and now you have clarity for the next day and you're ending the night with the bank. That's all you have to do, my friend. Just a simple to do list on what you expect to do the next day. 5. Rest Effectively: This is the part we've been waiting for. You've been working so hard the entire day. You've been productive, and you're not a machine. You need your rest, rest, do whatever you want to do. At this point, there's a lot of controversy in regards to this section of the day where a lot of individuals within the self improvement space, this is when they began judging. They're like, wait a minute, man I can't rest by playing video games. I mean video games is the losers way to behave. I believe video games, I personally, I don't play it, but I believe video games are for losers. If you spend the entire day playing it and postponing your dreams. And you don't even get paid to play video games. But I don't think video games are a problem. If you're productive pretty much for the entire day and now you're spending the night just relaxing and playing some video games, that's fine. Same with movies. Same with talking on the phone. Same with watching random clips on Youtube, which is what I do. By the way, I spend the night watching some print videos and some funny humorous clips. Use this moment to rest. I mean, now, since you understand a rough range on when you want to go to sleep, you know when to rest, up until rest, however you would like to rest. I'm not judging. 6. Digital Cut Off Time: All right my friend, we can't be just resting the entire time. We still got to knock out. This is when I want to introduce the concept of a digital cutoff time. There needs to be a certain aspect when we have to understand that we are analog creatures, not digital creatures. The digital aspect of our lives or manmade, we have to understand that sleep is something that we have to do. Manmade, like digital aspects can disrupt sleep, something that's more natural. Think about it right now. You may be struggling with having a night routine simply due to your phone. Soon as you're in bed, you're ready to wake up for the next morning by knocking out right now, what distracts you? Tiktok, a Facebook, Instagram, this stuff distract you, which is why I recommend that you have a rough idea on when all the digital aspects are going to be shut out for the night. It's just you at this point, the analog creature have a rough range for that. If I'm sleeping around 11:00 P.M. at night, roughly around 1045, I'm not touching anything digital related. I often leave my phone in a different room when I am sleeping just to prevent myself from doing it. Obviously, over time. If you build a discipline to not use your phone when you're about to sleep, you can keep it in the same room. Just keep some distance if possible. But understand that too much of a digital aspect, manmade inventions on something natural like sleep, can disturb you. Have a rough idea on when you want to tune out the digital aspects so you can end the night appropriately. 7. Keep Phone in Different Room: This section is optional, but I do recommend in the beginning stages, as you are building a night routine, you keep your phone in a different room. I kid you not, This is a problem for many individuals. And I'm speaking from experience where plenty of times I have built faith within my morning routine. But I found it difficult to execute the morning routine because I didn't have an appropriate night routine. I'm over here creating the night routine. I think I could build faith in it, but the one thing that keeps bugging me is the phone. If I know that the phone is by me, when I'm trying to knock out every now and then, I find it difficult to sleep. I'm like, oh, you know what, you're struggling to sleep, how about you check out some posts on Instagram just like that. Just checking the phone once it gets me in this rabbit hole of checking more posts, more social media feeds, and texting back people that I should be texting back tomorrow. That's when I learned, okay, keep your phone in a different room for now. Heck, this is a good thing because let's say you set an alarm. Let's say you're one of those guys now, you are being forced to get up and walk over to a different room to turn off the alarm the next morning rather than simply hitting the snooze button. I recommend just starting the beginning of your night routine lifestyle by keeping your phone in a different room. You don't have to make this a permanent lifestyle change in the beginning as you're experimenting with the night routine. I guarantee you this advice will help you out tremendously. 8. Recap: We covered a lot of information. Let's do a quick little recap. The reason that we want a night routine is because a night routine influences the next morning. We are more likely to execute our morning routine if we end the night on a strong note the prior night before. To start off with a night routine, we want to have a rough night cutoff. What's the rough range that we want to go to sleep? Once we have a rough night cutoff, the only productive task we're going to be doing is creating a to do list for the next morning. To do list doesn't have to be made with fat hairy sentences. Instead simple words rather than writing. I'm going to vacuum, wash my clothes, clean the plates, et cetera. We're just going to write something simple as clean. Once we have finished our to do list, that is when we rest, rest however you want to rest, no one is judging. Once your rest portion is wrapping up, we want to have a concept activated known as the digital cutoff time. This is when we are turning off all of our digital devices so we can focus on sleeping. When we are sleeping, we really want to sleep. We can help ourselves out by keeping our phone in a different room. The reason that we want to start off our night routine journey by keeping the phone in a different room is because a lot of night routines are sabotaged due to our addiction to the phone, especially at night. Keep the phone in a different room and this will force you to get up and walk to a different room the next day. When you have to turn off your alarm, no more snooze button needed overall. At the point when you think you're getting adjusted with your night routine, you could bring your phone back to your room, but there are plenty of people that just like to keep it in a different room because that one move helps them execute their night routine. And the more that they execute their night routine, the more that they execute their morning routine. 9. Final Project: Congratulations for making it to the end of the class. Now is the time for the final project. For the final project, I want you to expand on when you plan to end your day. What is your night cutoff? Is it 09:00 P.M. Is it 11:00 P.M. Are you one of those folks that likes to teeter in the Am, like two in the morning? Why are you choosing this specific range for your cutoff? The reason that expanding on your cutoff is very important is because from there you could build the rest of your night routine, expand on it, bring your logic to the forefront. You want to sleep, maybe because of your job, you want to sleep at this part of the night. Maybe because of your business, you like to stay up late because maybe you're one of those people that are a night owl. And being a night owl allows you to be more productive for your entire life. Get as detailed as you possibly can. I'm sure that you cut off range will inspire other folks that are thinking, am I weird for sleeping at this time? They sleep at this time as well. Get detailed on why you chose the cutoff range for your night that you did on when you go to sleep. Post a report about it. Be detailed, be specific, talk about your rationale. And once you have created the report posted on the final project section right on below, I look forward to reading it. And who knows. I may get inspired myself if you enjoyed this beginner's class on creating a night routine and want to learn more about the Armanalks brand. Be sure to check out Armani Talks.com Within this website, you will learn plenty more topics on productivity, public speaking, social skills, and much more Armani Talks.com Go on and check it out.