Master Your Evening



1. Your evening routine is just as important as your morning routine.

2. When work is done, it’s time to focus on preparing yourself for rest and recovery so you can again be at your best the next day.


The evening routine is just as important as the morning routine. This is when you regenerate and set yourself up for an amazing sleep. Your quality of sleep depends greatly on what you do in the evening.

If you are the kind of person whose mind races before sleep, thinking about the next day, take time well before your evening routine to plan and prepare for anything on your agenda. Look at your next day and prepare for any important calls, review any notes, plan your Power Work time, or do any other thing you need to do so you can put all that thinking aside until the next day. You might do this at the end of your workday, or perhaps after dinner. Do not let it interfere with the time you will devote to relaxing and recharging in the evening.

The most important step to take when you begin your evening routine is avoiding devices and screens for at least an hour before you go to sleep, ninety minutes preferably. This gives your brain time to get quiet and calm in preparation for rest. Bombarding it with images and noise so close to its period of recovery keeps it from fully shutting down when you need it to. Use this time to instead relax with your partner, enjoy a glass of wine, take a walk, simply sit and talk, play a sport, read a book, or learn a new skill.

When need be, adjust your schedule to account for proper sleep needs. For instance, if you are going to an event and won’t be home until 11:00 p.m., switch your routine to start a little later the next day. Do not schedule anything the next morning that disrupts your goal of seven to eight hours of sleep. Do not deprive your body and mind of its recovery and regeneration time.

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Today’s New Habit: Defend your last hour

One of the best ways to recover and regenerate is to give your body the sleep it needs.

This week your new habit is to defend the last hour before you go to sleep. This means turning off or putting away ALL devices, including TV, your phone, tablets, and your computer. It might help to set an alarm - this will be your hard time cap to put everything away and spend the rest of the evening calming your brain down for sleep.

Enjoy! We’ll check in with you next week.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release Wells Performance Inc. from any responsibility or claim relating to such participation.