The Lumen Project

Do these 5 things after 8 PM and your life will never be the same:

1. REFLECT
2. DISCONNECT
3. PLAN TOMORROW
4. BREATHE
5. READ
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REFLECT - Answer these 3 simple questions:

1. What happened today that I'm grateful for?
2. Which actions moved me towards my goals?
3. Are there any changes I can make to do better tomorrow?

I love these questions because they strike a balance between gratitude and self-improvement.

DISCONNECT - Imagine trying to park a car that's going 70MPH.

That's basically what you're doing when you hammer your brain with work and TikTok videos until the moment you fall asleep.

Leave your phone in the other room.
Let the car slow down.

PLAN FOR TOMORROW - A productive day starts the night before.

The simple act of writing down your 3 biggest to-do list items can create massive momentum for the day ahead as you already know what needs to be done right from the get-go.

BREATHE - You take between 20-30K breaths per day.

Might as well make some of them count.

Try the 4-7-8 technique. Breathe in through your nose for 4 seconds, hold it in for 7 seconds, and then breathe out slowly over 8 seconds.

This is one of the best ways to kill stress (among other benefits) before going to bed.

READ - Reading is the best way I've found to to slow down my mind before bed.

If non-fiction books are too stimulating, try fiction.

This can take some getting used to, but it's one of the best habits you can build.