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Worldwide, industry leading online coach. I help busy professionals and entrepreneurs lose 20lbs of bodyfat, gain 10lbs of muscle and gain confidence. IFBB Pro and over 10 years of coaching.

Here are a few nighttime habits that can help improve productivity: Plan Your Next Day: Spend a few minutes each night planning the next day. Write down your to-do list, prioritize tasks, and set clear goals. This helps you start the day with a clear focus and reduces morning decision fatigue. Set a Bedtime Routine: Establish a consistent bedtime routine to signal to your body that it’s time to wind down. This can include activities like reading, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation. Limit Screen Time: Avoid screens (phones, tablets, computers, and TVs) at least an hour before bed. The blue light emitted by screens can interfere with your circadian rhythm and disrupt your sleep. Reflect and Journal: Take time to reflect on your day by writing in a journal. Note what you accomplished, what went well, and what could be improved. This practice helps clear your mind and provides insights into how you can be more productive. Prepare for the Morning: Lay out your clothes, prepare your breakfast, and gather any materials you need for the next day. This reduces the number of decisions you need to make in the morning and saves time. Create a Relaxing Environment: Make your bedroom a restful place. Ensure it’s cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Read a Book: Reading a physical book (not on an electronic device) can help you relax and unwind before bed. Choose something enjoyable and not too stimulating. Practice Gratitude: Spend a few minutes each night thinking about or writing down things you are grateful for. This positive practice can improve your mood and set a peaceful tone for sleep. Set an Evening Cut-off Time for Work: Decide on a time to stop working each evening to give yourself a clear boundary between work and personal time. This helps you relax and recharge for the next day. Limit Caffeine and Alcohol: Avoid consuming caffeine or alcohol too close to bedtime, as they can disrupt your sleep quality. Opt for a calming herbal tea instead. Implementing these habits can help improve the quality of your sleep, reduce stress, and enhance your overall productivity.

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