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.
Arman Chowdhury, Confidence thru Communication
