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successful evening things.

my evening routine has been working really well lately. I’d like to share it.

  • have a plan for dinner. don’t wing it. most of us skip breakfast. lunch is quick and easy. dinner is where we struggle. plan your evening meals so that by the time you get home, it’s ready to cook, reheat, or eat. a little thought goes a long way.
  • plan bed time. literally plan your time to be in bed. what time must you be in bed? what is your drop dead time to be in bed to have a decent sleep and feel good the next day? think about it.
  • set an alarm to wind down 1 hour before bedtime. use the “Bedtime” function on iPhone or a set a regular alarm for 1 hour before your projected bed time. when the alarm goes off, look at it. you can’t unsee it. your body will have no choice but to start winding down.
  • plan to finish eating dinner NLT 1.5 hours before bedtime. most of us are going to sleep much better if we don’t eat right before bed. by the time your 1 hour alarm goes off, you need to be completely finished with dinner.
  • go for a 10 minute walk after dinner. we’ve always recommended no intense training around meals. however, a light walk after a meal manages blood sugar from the meal. light activity helps with blood sugar and digestion. walking after dinner is a great way to close out the day, emotionally. try it, it works.
  • catch the sunset if possible. twilight after sunset is magical :)
  • try an evening tea with some raw, unfiltered, unpasteurized honeywe love these teas from Pique. my favorite for evenings is Reishi Calm Elixir. I usually drink this as I’m getting ready for bed.
  • be in bed on time. as my dad would say, “no and’s, if’s, or but’s.”
  • recapitulate while lying in bed. reflect on the great things about your day.


there are many things we can focus on to get better. why not make the focus this week your evening routine?

Paul C. Tijerina

Paul C. Tijerina | BS MFT CPT NLP | Nutritional Therapist & ATAVIST Life Coach