In the intricate dance of life, there lies a rhythm, often overlooked, that molds our steps, charts our path, and crafts our story: belief.
This month, we dive deep into the realm of beliefs and unveil layers that are often enigmatic yet incredibly influential. From the beliefs that weigh us down, the self-narratives we sometimes mistake for truths, to the energetic essence that drives our every action – this newsletter is a profound exploration of it all.
Continue reading
A good night’s sleep is essential for our overall health and well-being. It’s a time for our bodies to recharge and our minds to rest. Yet, many of us struggle with getting the quality sleep we need to feel refreshed and ready for the next day. Creating a nighttime routine can be a powerful tool in helping us get the restful sleep we need. Here are five key components to include in your nighttime routine to get a great night’s sleep:
Before heading to bed, it’s important to clear your mind of any lingering stress or worries from the day. This could include writing down any tasks or thoughts that are weighing on your mind, meditating, or doing some gentle stretching or yoga. By releasing any mental clutter, you can ensure a more peaceful and restful sleep. A study published in the Journal of Advanced Nursing found that mindfulness-based stress reduction improved sleep quality for individuals experiencing sleep disturbances (1).
Having a clear plan for the next day can help reduce anxiety and stress, allowing you to relax more easily before bed. Spend a few minutes writing down any tasks or appointments for the next day, or use this time to review your to-do list and prioritize your tasks. A study published in the Journal of Sleep Research found that writing down to-do items before bed reduced racing thoughts and helped individuals fall asleep more easily (2).
Going to bed with unresolved anger or frustration can disrupt your sleep and leave you feeling restless. If you’re feeling upset, try to find a resolution or take some time to process your emotions before bed. You could write down your thoughts in a journal, talk to a friend, or find a healthy outlet for your emotions. A study published in the Journal of Psychosomatic Research found that individuals who reported going to bed angry or upset had poorer sleep quality compared to those who did not (3).
Taking time to reflect on the things you’re grateful for can help shift your focus from any stress or worries and promote feelings of peace and contentment. Write down three things you’re grateful for each night, or simply take a few minutes to reflect on the positive aspects of your day. A study published in the Journal of Positive Psychology found that individuals who practiced gratitude regularly had better sleep quality and reported feeling more refreshed upon waking (4).
Keeping a journal before bed can help you process your thoughts and emotions and promote a more restful sleep. Write down your thoughts and feelings, reflect on your day, or simply jot down your to-do list for the next day. A study published in the Journal of Clinical Psychology found that journaling before bed reduced racing thoughts and helped individuals fall asleep faster (5).
By incorporating these five key components into your nighttime routine, you can create a calming and restful environment, allowing you to get the quality sleep you need to feel refreshed and ready for the next day. So why not give it a try tonight and see how a little preparation can make a big difference in the quality of your sleep.
Citations:
1.Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 231(1), 36-43.
2. Killgore, W. D. S., & Kamimori, G. H. (2010). Writing about emotions and stress after trauma exposure: effects on sleep quality and symptoms of
post-traumatic stress disorder. Journal of Sleep Research, 19(3), 561-564.
3. Brosschot, V. F., Verkuil, B., & Verloo, M. (2006). Chronic stress and heart disease. Current Opinion in Cardiology, 21(1), 62-66.
4. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
5. Baumeister, R. F., & Leary, M. R. (1995). The need to belong: Desire for interpersonal attachments as a fundamental human motivation. Psychological Bulletin, 117(3), 497-529.
Quick question for you –
What if I told you I would give you $1,000,000…
– Or –
A penny doubled every day for a month?
This is by far my favorite story to teach my kids about the power of habits but we’ll get to that in a minute.
If you picked the million bucks keep on reading.
Let’s take a look at the math to get a better understanding of what difference.
If you took the penny doubled every day for thirty days, by the 30th day, you would have $5,368,709.
In our example, we’re doubling a penny, a 100% growth rate, for 29 days since we do not double it on the first day.
A Penny Doubled Every Day For 29 Days
| Day | Amount |
| 1 | $0.01 |
| 2 | $0.02 |
| 3 | $0.04 |
| 4 | $0.08 |
| 5 | $0.16 |
| 6 | $0.32 |
| 7 | $0.64 |
| 8 | $1.28 |
| 9 | $2.56 |
| 10 | $5.12 |
| 11 | $10.24 |
| 12 | $20.48 |
| 13 | $40.96 |
| 14 | $81.92 |
| 15 | $163.84 |
| 16 | $327.68 |
| 17 | $655.36 |
| 18 | $1,310.72 |
| 19 | $2,621.44 |
| 20 | $5,242.88 |
| 21 | $10,485.76 |
| 22 | $20,971.52 |
| 23 | $41,943.04 |
| 24 | $83,886.08 |
| 25 | $167,772.16 |
| 26 | $335,544.32 |
| 27 | $671,088.64 |
| 28 | $1,342,177.28 |
| 29 | $2,684,354.56 |
| 30 | $5,368,709.12 |
Here we have the numbers laid out day by day. As you can see, it takes a while to get going. On day 15, the halfway point, we’ve only reached $163.84. But three days later, we’ve exceeded a thousand dollars. Three days after that, we’ve exceeded ten thousand dollars. By the 28th day, we’re already over a million.
The penny doubled every day for thirty days is a much better deal than the million dollars.
This is good to know if the offer ever arises, doubtful, you’ll ever be in this fortuitous situation, why is this worth knowing?
Suppose you plan to retire, invest in the stock market, pay off credit card debt, take out a mortgage, or do other financial activities that make up daily life. In that case, you’ll need to understand the power of compounding.
The power of compounding also applies to our actions in the form of habits. And it works for both good habits and bad.
No one sets out to destroy their life, it’s the little decisions and habits that compound over time.
And while millions of people set out to QUIT a bad habit, the reality is that we can’t quit a habit, we can only replace it with another … hopefully a healthy one.
The best way I have found to “Quit” a bad habit is to replace it with a positive one and keep a scorecard on my progress.
Actually, I turned my habits around when my life went to SHEET!
Google Sheets that is!
I created a Google Sheet to track my habits on a daily basis and things started finally clicking in my life. My wife thought something happened, she stopped reminding me about things, I started getting in shape, I started eating better, and I was calmer than ever because I was meditating every day.
Tracking my habits totally transformed my life at home, at work, and with my family.
Now, I originally priced my Google Sheet habit tracker around $50 because it was so effective.
But I’ve gotten such great feedback and want to make this an absolute no-brainer I’m offering it right now for just $7!!!!
Want to discover what compounding your habits can do for you check out the On Purpose Habit Tracker here.
