Personal Development for Smart People^TM Forums

Andy7 · 05-06-2009, 05:24 PM

Hey, I want to start my very first 30day challenge.

Since I don't really have an evening routine, I want to start one, and let my body know it's time to sleep.
I also want to prevent the habit of taking my laptop in bed, because I know it's bad for my sleep

So this is the routine I'm going to implement.

1) Brush Teeth
2) Clean Hands
3) Take out lenses
4) Redress
5) Go To Bed
6) Read a book for 10 minutes.
7) Go To Sleep

Because of the fact that I want to prevent to take my laptop at night, I will report to you the next morning

WordKeeper · 05-06-2009, 06:11 PM

Wow I have never seen anyone do an end of day 30 day commitment.
This is exactly what I need and must persue. I have been falling asleep on the sofa for days on end. Time to change.

vilbara · 05-06-2009, 06:43 PM

Good luck!

I think it is great you do this trial instead of "do not take laptop in bed" trial. I find positive trials (do something) work better for me than negative ones (do not do something). Sometimes it is just a matter of expressing it in different words.

Andy7 · 05-06-2009, 06:48 PM

Thank you for the great reponse!

Andy7 · 05-07-2009, 03:36 AM

Night 1: Good start.
Already added a step to the routine: 'planning my agenda for next day'.

True Believer · 05-07-2009, 08:59 AM

Good luck Andy and well done on Day 1.

Andy7 · 05-08-2009, 03:21 AM

Night 2: Still enthusiastic. Second night went great.

Andy7 · 05-09-2009, 03:27 AM

Night 3: Was tired, but did it anyway

Lohengrin · 05-09-2009, 02:29 PM

Speaking of before bed routine, you know what is realy beautiful ? Listening to a self hypnosis/trance/meditation tape before you doze off. Having tremendous self improvement in your sub-consciousness while you sleep.

Lohengrin · 05-09-2009, 02:39 PM

Speaking of before bed routine, you know what is realy beautiful ? Listening to a self hypnosis/trance/meditation tape before you doze off. Having tremendous self improvement in your sub-consciousness while you sleep.

Andy7 · 05-10-2009, 08:15 AM

Night 4: went great last night.

Andy7 · 05-10-2009, 08:17 AM

Lohengrin,

Thanks for the tip.
Do you have any suggestions (artists,cd...)?
When is it best to listen to it. When you are still up, or when you are already in bed?

Andy7 · 05-11-2009, 03:55 AM

Night 5: Still OK

Andy7 · 05-12-2009, 04:08 AM

Night 6: Still on track

Andy7 · 05-13-2009, 04:13 PM

Night 7: finished the first week. Feeling great!

dinc · 05-13-2009, 11:58 PM

Hey, really interested in hearing more about this. Unfortunately, I'll be away from the comp for a good while, so I'm hoping you'll continue documenting this for when I get back.

Maybe a bit more info on the small (or big) changes this is making in your life?

Andy7 · 05-14-2009, 03:35 AM

Night 8: Went Well

Hey Dinc,
Thanks for asking. Well, I can say it has a great effect on my sleep.
It's a great way to say to my body "hey, it's time to sleep". And I had some problems lately with sleepin in and sleepin through the night. They are gone now.

I also think I sleep more because 'reading a book for 10 minutes' really takes you 10 minutes, but if you take your laptop for 5 minutes, it easily can become an hour or so.

So basically it's a rather big change for the little effort I have to put in it. And since I'm doing this a week now, it really starts to become a habit and it's kinda easy to maintain.

Andy7 · 05-15-2009, 03:58 AM

Night 9: No problem at all

Andy7 · 05-16-2009, 05:30 AM

Night 10: I highly recommand it to everybody. Most of the days I get tired and sleep in about 5 minutes after the routine.

Andy7 · 05-17-2009, 04:20 AM

Night 11: Since the second weekend is going great, I really think I got it!

Andy7 · 05-18-2009, 08:00 PM

Night 12: still doing well

Andy7 · 05-19-2009, 03:12 AM

Night 13: due some circumstances, the routine went a bit different than other times, but I did everything on the list.

Andy7 · 05-20-2009, 08:26 PM

Night 14: Read 2 complete books at night already. What a fantastic feeling!

dinc · 05-20-2009, 11:22 PM

Wow, great to here the positive results you're getting, and I'm really thinking about trying this myself. My main problem is falling asleep in bed...I can fall asleep in a matter of minutes anywhere else, at any time, and surrounded by any number of people, but it takes me hours to fall asleep in bed.

fa113a · 05-20-2009, 11:37 PM

well done your doing great!

Andy7 · 05-21-2009, 03:40 AM

Night 15: Thanks guys, it's just an amazing effective technique. Since I started this, I only experienced 1 day of trouble getting to sleep.
And I guess that one had more to do with stress then with my routine.

Anyway. Instead of surfing around I now read books, which is far more relaxing. And also, I don't feel bored or depressed.
It also feels good for my eyes. I work fulltime behind a pc, and maybe it's a good thing to look for more ways to relax my eyes. (I could read it in bed now

)

Also, previously I sometimes forgot to brush my teeth. I just did what I remembered, or what I want to do. Now that it is a routine, it's just part of it, and I can estimate when I need to start the routine.

I can really recommand it too everybody.

@dinc:maybe it's something about your bedroom that. Do you have a good bad. Is your room completly dark?
It's always a good idea to start this routine, I think. If you can make it a habit, it doesn't feel like any effort.

Andy7 · 05-22-2009, 03:25 AM

Night 16: feeling great.

Andy7 · 05-23-2009, 03:29 AM

Night 17: Went well last night

Andy7 · 05-24-2009, 08:35 AM

Night 18: no problem at all.

Andy7 · 05-25-2009, 03:47 AM

Night 19: finished my 3rd book.

05-06-2009, 05:24 PM	#1 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	30 Day Challenge - Develop an 'end of the day' routine. Hey, I want to start my very first 30day challenge. Since I don't really have an evening routine, I want to start one, and let my body know it's time to sleep. I also want to prevent the habit of taking my laptop in bed, because I know it's bad for my sleep So this is the routine I'm going to implement. 1) Brush Teeth 2) Clean Hands 3) Take out lenses 4) Redress 5) Go To Bed 6) Read a book for 10 minutes. 7) Go To Sleep Because of the fact that I want to prevent to take my laptop at night, I will report to you the next morning

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05-06-2009, 06:11 PM	#2 (permalink)
WordKeeper Senior Member Join Date: Oct 2008 Posts: 814	Wow I have never seen anyone do an end of day 30 day commitment. This is exactly what I need and must persue. I have been falling asleep on the sofa for days on end. Time to change.

05-06-2009, 06:43 PM	#3 (permalink)
vilbara Senior Member Join Date: Dec 2008 Location: Stuttgart, Germany Posts: 101	Good luck! I think it is great you do this trial instead of "do not take laptop in bed" trial. I find positive trials (do something) work better for me than negative ones (do not do something). Sometimes it is just a matter of expressing it in different words.

05-06-2009, 06:48 PM	#4 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Thank you for the great reponse!

05-07-2009, 03:36 AM	#5 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 1: Good start. Already added a step to the routine: 'planning my agenda for next day'.

05-07-2009, 08:59 AM	#6 (permalink)
True Believer Member Join Date: Mar 2009 Posts: 94	Good luck Andy and well done on Day 1.

05-08-2009, 03:21 AM	#7 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 2: Still enthusiastic. Second night went great.

05-09-2009, 03:27 AM	#8 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 3: Was tired, but did it anyway

05-09-2009, 02:29 PM	#9 (permalink)
Lohengrin Member Join Date: Dec 2008 Posts: 63	Speaking of before bed routine, you know what is realy beautiful ? Listening to a self hypnosis/trance/meditation tape before you doze off. Having tremendous self improvement in your sub-consciousness while you sleep.

05-09-2009, 02:39 PM	#10 (permalink)
Lohengrin Member Join Date: Dec 2008 Posts: 63	Speaking of before bed routine, you know what is realy beautiful ? Listening to a self hypnosis/trance/meditation tape before you doze off. Having tremendous self improvement in your sub-consciousness while you sleep.

05-10-2009, 08:15 AM	#11 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 4: went great last night.

05-10-2009, 08:17 AM	#12 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Lohengrin, Thanks for the tip. Do you have any suggestions (artists,cd...)? When is it best to listen to it. When you are still up, or when you are already in bed?

05-11-2009, 03:55 AM	#13 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 5: Still OK

05-12-2009, 04:08 AM	#14 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 6: Still on track

05-13-2009, 04:13 PM	#15 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 7: finished the first week. Feeling great!

05-13-2009, 11:58 PM	#16 (permalink)
dinc Senior Member Join Date: Mar 2008 Posts: 132	Hey, really interested in hearing more about this. Unfortunately, I'll be away from the comp for a good while, so I'm hoping you'll continue documenting this for when I get back. Maybe a bit more info on the small (or big) changes this is making in your life?

05-14-2009, 03:35 AM	#17 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 8: Went Well Hey Dinc, Thanks for asking. Well, I can say it has a great effect on my sleep. It's a great way to say to my body "hey, it's time to sleep". And I had some problems lately with sleepin in and sleepin through the night. They are gone now. I also think I sleep more because 'reading a book for 10 minutes' really takes you 10 minutes, but if you take your laptop for 5 minutes, it easily can become an hour or so. So basically it's a rather big change for the little effort I have to put in it. And since I'm doing this a week now, it really starts to become a habit and it's kinda easy to maintain.

05-15-2009, 03:58 AM	#18 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 9: No problem at all

05-16-2009, 05:30 AM	#19 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 10: I highly recommand it to everybody. Most of the days I get tired and sleep in about 5 minutes after the routine.

05-17-2009, 04:20 AM	#20 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 11: Since the second weekend is going great, I really think I got it!

05-18-2009, 08:00 PM	#21 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 12: still doing well

Personal Development for Smart PeopleTM Forums

Personal Development for Smart People^TM Forums

05-19-2009, 03:12 AM	#22 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 13: due some circumstances, the routine went a bit different than other times, but I did everything on the list.

05-20-2009, 08:26 PM	#23 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 14: Read 2 complete books at night already. What a fantastic feeling!

05-20-2009, 11:22 PM	#24 (permalink)
dinc Senior Member Join Date: Mar 2008 Posts: 132	Wow, great to here the positive results you're getting, and I'm really thinking about trying this myself. My main problem is falling asleep in bed...I can fall asleep in a matter of minutes anywhere else, at any time, and surrounded by any number of people, but it takes me hours to fall asleep in bed.

05-20-2009, 11:37 PM	#25 (permalink)
fa113a Junior Member Join Date: May 2009 Posts: 4	well done your doing great!

05-21-2009, 03:40 AM	#26 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 15: Thanks guys, it's just an amazing effective technique. Since I started this, I only experienced 1 day of trouble getting to sleep. And I guess that one had more to do with stress then with my routine. Anyway. Instead of surfing around I now read books, which is far more relaxing. And also, I don't feel bored or depressed. It also feels good for my eyes. I work fulltime behind a pc, and maybe it's a good thing to look for more ways to relax my eyes. (I could read it in bed now ) Also, previously I sometimes forgot to brush my teeth. I just did what I remembered, or what I want to do. Now that it is a routine, it's just part of it, and I can estimate when I need to start the routine. I can really recommand it too everybody. @dinc:maybe it's something about your bedroom that. Do you have a good bad. Is your room completly dark? It's always a good idea to start this routine, I think. If you can make it a habit, it doesn't feel like any effort.

05-22-2009, 03:25 AM	#27 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 16: feeling great.

05-23-2009, 03:29 AM	#28 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 17: Went well last night

05-24-2009, 08:35 AM	#29 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 18: no problem at all.

05-25-2009, 03:47 AM	#30 (permalink)
Andy7 Member Join Date: May 2009 Posts: 52	Night 19: finished my 3rd book.