I'm Sam Wood, and this is your motivational moment for this week, and it's all about creating a bed time routine that is going to change the way you sleep and in turn improve the quality of your next day and hopefully the days to follow. This motivational moment has come about because it was weeks ago. It was one of our earliest motivational moments. I gave you a really really simple bit of motivational moment homework, and that was to do three things in the morning to set you
up for a good day. We've gotten almost the most amount of feedback from our motivational moments, and I think it was because it was so simple and so practical. It made me think, let's do the nighttime version, because the reality is that's where you sort of set yourself up, as I said, to have the great next day. So my three tips, and we're just going to keep it three.
We're going to keep it simple with my three tips to set yourself up with a better bedtime routine are one digital detos no screen time for one to two hours before bed. Now some of you will be listening to that and go, oh my god, that's all I do. Five, six, seven nights a week. It's whether it's on the TV, it's on my laptop watching Netflix, or it's scrolling through social media on my phone. So two hours might be
a big jump for you. Start with fifteen minutes, go to thirty minutes, get it to an hour, and I promise you how good you feel and how much better you sleep, and potentially how much more sleep you get will encourage you to then extend it from beyond that first hour. But at least for the next seven days, your homework is to get to one hour. If you can start an hour, great. If you need to build up from fifteen minutes to an hour across the next seven days, I want you to do that the second one.
And you can do this because you're not on your digitals.
You've got the time. Now is reflection time. So I want you to just have a little pad or a little journal or a little diary, whatever it is, next to your bed, and I want you to spend a couple of minutes at the end of each day writing down things that went well, actually taking a little moment to think about what made you happy during that day, what you're grateful for, Just something one or two simple things every single day in this crazy, chaotic life where
sometimes we don't stop, we don't smell the roses, we don't stop to really reflect on what is good in our lives. We tend to focus on what is not good in our lives. And I want to just I'm not going to get you to do that stuff. You're not going to put the challenges down. You're only going to put the good stuff down in that little bit of reflection time. And the third one is to read. Now, find what you like, because I think the challenge with
reading if you're not a natural reader. And I've got my hand high up in the air here, I'm not a natural reader. I struggle to read fictional novels. I just I love movies, love a real movie nut, but I struggle to read enough fictional novel material. I only get through sort of two or three pages, and then I find it's getting really heavy, which is probably okay.
But I can read a lot more if it's a business book or a entrepreneur book, or an interesting biography or something like that, Whereas if it's a fictional novel, I find that a bit more tricky. So the task to all of you would life listeners for this week. To improve your nighttime routine or your bedtime routine is one digital detox, work yourself up to an hour sometime in the next seven days, reflection time, one or two things that made you really happy for that day or
that you're grateful for. And to read however many pages, whatever type of content. It is. So I want you to do these three things every night for the next seven days.