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Updated on:

October 2, 2015

Relax and wind down at the end of a busy day by trying these 4 steps. Don't get stuck in social media or in front of screens; have a gratitude practice.

If you have difficulty winding down at the end of a busy day, create a new evening routine and follow it regularly. Here are four ideas for you:

1. Transition from the busy day. After work, do something to help you release the stress from the day. Meditating, exercising, stretching, or taking a nap or short walk are all great options to transition. Whatever it is, have a transition routine that tells you the busy day is over and it is time to wind down.

2. Don’t get stuck in social media or in front of screens. Social media and entertainment fires off dopamine in your brain and also increases anxiety, preventing you from winding down. Instead of watching or following anything on a screen, do your hobby, read a book, have a good conversation with a friend. Avoid all screens in the hour before bed.

3. Have a gratitude practice. Write down all the things you learned, accomplished or are thankful for each day. Then, write down what you need to do tomorrow so you can free your mind and relax. Making lists help you relax.

4. Use your home environment to wind down. Dim the lights, play calming music, light candles, and lower the temperature to 68 degrees before bed. Make sure your room is pitch back when you go to bed. And before you fall asleep, generate gratitude and tell yourself the day is done, you’ve done your best, and all is well for now.

If you successfully wind down at the end of the day, the next day you’ll be fully energized and ready to lead #theChargedLife.

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About the author 

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]