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Evening Routines and Rituals to End Your Day, The Incrementalist, Ep. 15

Do you wake up in the middle of the night stressing over what you didn’t get done or what you still have to do?

Are you checking your phone, scrolling through news feeds, and replying to emails as part of your bedtime rituals?

Do you wake up groggy and unrefreshed even if your bedtime began 7 to 8 hours ago?

The evening is your P.M. bookend to your day. Your evening routine is your “me time” at night that helps you to unwind, quiet the nervous system and prepare for sleep. How you end your day is essential to recharging from it.

Your shut-down sequence – before bedtime – creates the environment for you to rest, relax and sleep. Without a full rejuvenation overnight, it’s harder to take charge of your day.    

In episode 15 of The Incrementalist podcast, you will learn:

1. The importance of both productive tasks and restorative tasks in your evening routine. You need to review your day and plan for the next as well as relax and rest completely. If you wind down enough before your bedtime, you will have space for an effective evening routine. 

2. The value of sleep and how the sleep cycle works –

  • Stage 1 – alpha state
  • Stage 2 – theta state
  • Stages 3 and 4 – delta state
  • REM sleep 

3. Ways to create a sleep sanctuary to improve sleep quality and duration

4.  Key things to avoid in your evening routine – 

  • Screens (e.g. TV, computer, laptop, tablet, phone) in the 30 to 90-minute period before bedtime
  • Dinner in the 2 to 3-hour period before bedtime 
  • Vigorous exercise and full workout in the 4 to 6-hour period before bedtime
  • Caffeine intake after 2 to 3 p.m. or in the 5 to 8-hour period before bedtime
  • Alcohol consumption in the 3-hour period before bedtime

5. Key things to include in your evening routine – 

Productive tasks –

  • Review your day and preview the next day
  • Do prep work, e.g. pick out clothes and clean up your work space and living space
  • Learn new information or practice a hobby

Restorative tasks – 

  • Journal
  • Read fiction or other nonwork-related book
  • Enjoy a teatime ritual with noncaffeinated herbal tea (e.g. camomile or Valerian root) about an hour before you go to bed 
  • Do gentle movement or exercise
  • Practice relaxing breathwork
  • Pray or meditate or listen to mellow music

6. The advantage of a maintaining a consistent bedtime, synching with your circadian rhythm, and building good sleep habits

Resources cited: 

To listen to episode 15, Evening Routines and Rituals to End Your Day, click here. Subscribe to The Incrementalist at Apple Podcasts or other apps.

Cheers,
Dyan Williams

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Dyan Williams is a solo lawyer who practices U.S. immigration law and legal ethics at Dyan Williams Law PLLC. She is also a productivity coach who helps working parents, lawyers, small business owners and other busy people turn their ideas into action, reduce overwhelm, and focus on what truly matters. She is the author of The Incrementalist: A Simple Productivity System to Create Big Results in Small Steps

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The Busyness Trap, Minnesota CLE, 2021 Family Law Institute, March 15 to 16

Minnesota CLE’s 2021 Family Law Institute is completely online this year. It’s the best way to ensure you are up to date on all the latest cases, legislation and other new developments in Minnesota family law. It also provides practical instruction on dozens of important topics, as well as extensive written materials. 

If you register for this online event, I invite you to attend Breakout Session E at 2:15 – 3:15 p.m., in which I will present on The Busyness Trap: How to Reduce Overload and Create Space for Things that Matter.

Attendees have the opportunity to view the video recording with live written Q&A to claim CLE credit, which they will not receive if they watch the recording at another time. 

Here’s a description of what The Busyness Trap will cover:

The path to being a diligent and effective lawyer involves reducing overload and creating space for things that matter. Yet the emphasis on billable hours and “presenteeism” continue to prevail in the legal industry.

Lawyers who work more and stay longer at the office – often at the expense of their personal health and well being – are typically viewed as more successful, productive and committed. But when you’re in the busyness trap, you are less able to do high-quality work, think creatively, and solve problems with the greatest impact and least resistance.

In this presentation, you will learn effective ways to:
1. Cultivate productive habits by focusing on your top priorities, limiting your to-dos, keeping a startup and shutdown routine, and matching your tasks to your energy cycles;

2. Tackle the problem of facetime cultures and 24/7 accessibility by setting realistic expectations and healthy boundaries;

3. Collaborate and communicate in moderation without having emails, phone calls, meetings and interruptions take over your day; and

4. Take restful breaks and regain lost momentum on important projects.

Click HERE to get more information on this 12-credit online CLE event and to register for it. 

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Dyan Williams is a solo lawyer who practices U.S. immigration law and legal ethics at Dyan Williams Law PLLC. She is also a productivity coach who helps working parents, lawyers, small business owners and other busy people turn their ideas into action, reduce overwhelm, and focus on what truly matters. She is the author of The Incrementalist: A Simple Productivity System to Create Big Results in Small Steps

SUBSCRIBE           CONTACT

Finding and Sustaining Flow: Listen to The Incrementalist, Episode 5

How do you make the impossible possible? How do you tackle goals that seem impossible? When you get into the flow state, it’s much easier to learn, grow, create, turn your ideas into action, and bring your dreams into reality.

To move in the desired direction, you need more flow in your life, says Mihaly Csikszentmihaly, renowned psychologist and author of the groundbreaking book, Flow. He defines flow as the optimal experience in which you’re so involved in an activity that nothing else seems to matter. You enjoy it for its own sake and will keep at it even with great cost. Flow is a key ingredient of a meaningful and happy life. 

But amped up flow doesn’t lead to ongoing success. While flow is necessary for peak performance, it’s not enough to sustain it, says Steven Kotler. He’s the author of many neuroscience books, including The Art of Impossible. He’s a peak performance expert and Executive Director of Flow Research Collective. 

In this episode, I review the 5 intrinsic motivators, the 3 tiers of goal-setting, and the 6 levels of grit, and how they all come together to trigger flow.  I also discuss the 9 elements of flow, which means your biology is working for you to perform at your peak. 

You will learn how the flow cycle leads to reliable and repeatable results. Through compound interest, the minutes, hours, days, months and years of focus and effort add up to make the impossible possible.

Resources cited: 

  • Mihaly Csikszentmihalyi, Flow: The Psychology of Optimal Experience
  • Steven Kotler, The Art of Impossible: A Peak Performance Primer 

Cheers,

Dyan Williams

# # #

Dyan Williams is a solo lawyer who practices U.S. immigration law and legal ethics at Dyan Williams Law PLLC. She is also a productivity coach who helps working parents, lawyers, small business owners and other busy people turn their ideas into action, reduce overwhelm, and focus on what truly matters. She is the author of The Incrementalist: A Simple Productivity System to Create Big Results in Small Steps

SUBSCRIBE           CONTACT