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I talk about morning routines a lot talk about things that you can do when you get up in the morning to start your day off right but what about when it comes down to your evening routine seems to go by the wayside I think naturally speaking we go through the day and then by the time the evening hits we’re just kind of in our routine in our pattern and everything goes out the window we always have good ideas and good intentions like I’m a firm believer that almost everyone on this planet lives their life with a good intention that just got caught up in the riffraff of life at some point or the other but that happens to each of us on a daily basis – and that’s why I personally think that an evening routine is just as important as a morning routine I want to give you three things that I do in the evening time these are things that I’ve done in the past things I don’t always do every single night but things that I’ve incorporated and I compiled this list because I think it’s gonna help people that are really trying to establish a routine that’s gonna work for them in the evening time the first one is actually writing out what you did that day to crystalize it but also writing out a plan for the next day now hear me out on this when you write out the day that you actually just lived you crystallized it you take those extraneous thoughts all those random thoughts that are floating around in your mind taking up space and you’re putting pen to paper with them you’re absolutely ending them so anything that’s been weighing on you throughout the course of the day anything that’s really been stressing you out can literally be appeased simply by writing it down it does a couple of interesting things in your brain but let’s talk about goals and writing out the next day too because that plays a part as well see when you actually write out your next day you’re not going to get lost in the hubbub the next day you see a lot of people that are even successful people they get up in the morning and they start writing out their day they write in their book they look at their day planner they write out the rest of their day but if you do it the night before your brain is still in that active mode you’re still in that frame of mind where you can make things happen you’re still in work mode you want to be writing your plan when you’re in work mode you don’t want to be writing your plan when you’re just starting your day willy-nilly but this all comes back to the fact that writing things down plays a big role when it comes down to goals now if you watch my other videos you know that I’m not huge on goals I’m bigger on in 10 but there’s some legit science that backs goals up in fact there was a study that was conducted by Dominican University up in Northern California that took a look at people that wrote down their goals well actually they looked at people that didn’t write down their goals and people that wrote down their goals 267 professionals these are people like dentists health care providers people that have been successful in life well what they looked at was those that wrote down their goals versus those that didn’t well those that wrote down their goals had a 42% higher chance of reaching their goals than those that didn’t now this is all fine and dandy we all know that writing down your goals is important okay we hear that all the time we heard it in high school we heard it in college it all makes sense right but let me give you the science facts so it truly makes sense you have a component of your brain known as the corpus callosum okay this corpus callosum is a band of fibers a band of neural fibers that connect your right brain and your left brain now ordinarily we are thinking with either our left brain or a right brain we’re not really thinking with both left brain being a lot more literal a lot more pragmatic a lot more actually get things done whereas the right brain is a lot more imaginative okay that’s used when you’re writing and things like that so when you have an idea when you have a goal it usually appears in the right side of your brain because it’s an idea now once you start taking action on that like writing it down it transfers over to the left side of your brain you’re now in the more analytical side you’re actually taking action but it’s not that that does it it’s the crossover by utilizing that corpus callosum you actually utilize a different part of your brain that allows that energy allows what you’re working on that goal that has now gone from idea to something tangible to literally trickle into other areas of your body so now that action truly has taken on a new life from that motivation so you literally have the physiology to back you up saying that when you write down a goal it activates a different part of your brain okay now let’s talk about the next thing I want you to do in the evening and that is take an ice cold shower this is something that I’ve played with in the morning I’ve played with midday and I’ve played with in the evening and I found personally for me by and large it seems to have the most effect in the evening and I think it’s because I’m a little bit more calloused when evening comes around okay you’re already kind of operating on your sympathetic nervous system a little bit more because you already fired up from the day so maybe just doesn’t hurt as bad but the whole idea of hopping in a cold shower is that contrast creates a massive influx of free radicals for a period of time and I know I always talk about how free radicals are bad but in this case we want a small surge of free radicals so that our body can get accustomed to it we’re basically getting ourselves adapted to the cold or ice-cold shower that adaptation to the free radicals is extremely extremely good and what makes it effective in fact there was even a study that was done by the Journal of free radical biology and medicine that took a look at those that regularly ice plunged or regularly swam in ice-cold water well what they found was pretty interesting this is beyond just mindset this is actually physiological they found that those that had just ice plunged and did so periodically actually had lower levels of uric acid in their body and extremely higher levels of glutathione in their body now glutathione is a detoxing agent that’s naturally occurring in our body so now we know that simply by exposing ourselves to contrast water that we can actually help our bodies detoxing mechanisms too so it’s not just cerebral it’s actually physiological as well the additional benefit of doing this in the evening comes to the fact that it’s been shown to help you with sleep as well now the University of Pittsburgh School of Medicine did a study on what’s called the prefrontal cortex cerebral thermal transfer what they were looking at was when they placed ice cold water ice cold platelet over the prefrontal cortex they found that it calm the body significantly enough to reduce symptoms of insomnia now this is with insomnia patients not necessarily the everyday Joe Blow but the fact of the matter is is that it does have an effect on helping you relax and it simply has to do with the fact that prefrontal cortex does dictate a lot of what happens the rest of our body now if we’re wired from the rest of the day we’re wired from going at work we’re wired from being at home all this stuff plays a part and why we can’t fall asleep and simply cooling off the prefrontal cortex has been shown to have a big impact on that all right now let’s talk about one that I personally am a big fan of and this is something that I discovered when I was meditating a lot now if you apply this even outside of a meditative state it works just as well and that is mood color association this is something that is extremely extremely important to do no matter what all it is is associating or associating a reaction with a color and it’s called compartmentalization and it’s a natural defense mechanism that we actually utilize no matter what we do it we don’t even realize it so if we’re walking down the street and we see someone with a frown II mean face our natural reaction is to associate that with someone that’s bad so we stay away from them or if we see someone that’s flailing their arms around like a maniac and they’re running their arms like a windmill like they’re gonna punch someone our natural reaction is to categorize them and actually kind of stereotype them into someone that’s crazy and someone that is a threat so it makes a lot of sense that if we start associating our own internal emotions with a color that we can actually make it a lot easier to handle let me give you an example if you get angry you’re upset because you’ve got in trouble at work you got written up you had a rough day well you associate that emotion with a color like red like orange like yellow that association with the color again utilizes the same component that I talked about in the first topic which is the fact that you’re combining your left and your right ring you now – can emotionally that was upsetting you and you crystallized that even though you didn’t write it down you crystallized it in your mind by associating it with a color it made it a lot easier for you to digest it made it a lot easier for your body to handle and you’re able to move on but the cool thing is when it happens in the future you get that negative emotion and you instantly just associate with the color you don’t even think about it you don’t even have to do it anymore just like if you’re walking down the street and you see the angry guy you’re going to avoid them naturally you don’t even think about it so I want you to get in the habit before you go to bed of making sure that you compartmentalize a little bit make sure you compartmentalize your emotions for the day so that you can make sure that you sleep and that they don’t affect you that way that way they don’t affect you the next day or the week after that they don’t affect your family worst-case so there you have it those are three easy ways that you can start getting a little bit more out of your evenings a little way that you can get more out of your family a little bit more out of yourself so you’re not wasting at the time thinking about what’s making your day terrible because in my opinion the evening is where it really happens if you can set yourself up to get a good night’s sleep then you can set yourself up to have the best next day as always if you like these kind of videos make sure that you comment below and let me know what kind of other mindset or motivational videos you want to see because I doing these and I want to hear from you if there’s something that you want to see so I’ll see you in the next one
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3 Evening Habits to Improve Life & Well Being – Thomas DeLauer
Write out your Next Day – Study
A study conducted at the Dominican University in California looked at the science and effect of goal setting
The study viewed 267 people – men and women with many different professions; including entrepreneurs, educators, healthcare professionals, lawyers and bankers
They were divided into groups, according to who wrote down their goals, and who didn’t
Those who wrote down their goals on a regular basis achieved their desires at a significantly higher level than those who did not – they were 42% more likely to achieve their goals by simply by writing them down on a regular basis (1)
Goal Setting and the Brain
The reasoning behind this study has to do with your brain’s left and right hemisphere
The flat bundle of neural fibers that connects the two hemispheres is called the corpus callosum – This is the conduit through which the electrical signals between the right brain, which is imaginative, and the left brain, which is literal, make contact.
These electrical signals then move into the fluid that surrounds the brain and travel up and down the spinal column
The signals then communicate with every fiber, cell and bone in the body and enables us to transform our thoughts into reality
Just thinking about your goals or plans for the following day only uses the right hemisphere of your brain, which is imaginative – writing it down taps into the logic-based left hemisphere
Build Resilience and Reduction of Stress
Cold showers act as a small form of oxidative stress on your nervous system. And overtime, the body adapts to this, making you calmer and more collected
Continuous cold exposure works as an adaptation to repeated oxidative stress, and is postulated as a mechanism for body hardening – the exposure to a natural stimulus, which results in an increased tolerance to stress
Additionally, a study published in the journal Free Radical Biology and Medicine looked at healthy subjects who swam regularly in ice-cold water during the winter – they were evaluated before and after short-term whole body exposure
Found that repeated exposure to cold water led to lower levels of uric acid and increased levels of glutathione in the blood – both of which help to reduce stress (4)
May Help Improve Sleep
A study from the University of Pittsburgh School of Medicine looked at the effectiveness of a technique called frontal cerebral thermal transfer in alleviating symptoms of insomnia.
The technique involves cooling down the prefrontal cortex using a plastic cap covered with water circulating tubes, seeks to slow down the metabolism in the frontal cortex – designed to counteract the increased metabolism in this part of the brain associated with insomnia
The study included 12 women with insomnia and 12 women without insomnia who were similar in age and examined their sleep quality with and without the cooling caps
Found that cooling the brain of those with insomnia reduced the amount of time it took them to fall asleep and increased the amount of sleep they got, bringing their results in line with the participants who did not have insomnia
On average, when given the highest intensity treatment, those with insomnia were able to fall asleep in 13 minutes compared to the 16 minutes it took their non-insomniac peers – also enabled those with insomnia to get more sleep, matching the percentage of time their peers spent sleeping while in bed at 89%
Compartmentalization is a defense mechanism, or a coping strategy, that helps us deal with conflict – Isolating and focusing a certain emotion on a specific color allows us to dissociate that feeling with the real world
Different colors produce different psychological, emotional, and physical effects. Some colors are calming and can help you relax and release your worries; some colors are stimulating.
1) The Power of Writing Down Your Goals and Dreams | HuffPost. (n.d.). Retrieved from
2) Uric acid and glutathione levels during short-term whole body cold exposure – ScienceDirect. (n.d.). Retrieved from
3) Can’t Sleep? Maybe Your Brain Needs a Cold Shower. (n.d.). Retrieved from
4) Treating primary insomnia: clinical effectiveness and predictors of outcomes on sleep, daytime function and health-related quality of life. – PubMed – NCBI. (n.d.). Retrieved from