How To Decompress

Hello, my friends. I'm Brendon Burchard, host of the Brendon show and founder of growthday.com and I'm honored to be your high performance coach today. I believe that every day we can be inspired. We can live with intention and purpose. We can bring the joy and honor the struggles of each day to push ourselves to grow, to serve, to be a role model, to lead extraordinary lives. I believe that every day is a great day to grow. That's why I started my company, growthday.com it's an online personal growth platform where you can get me and the world's best personal development teachers live coaching you every week, sharing our wisdom, keeping you motivated and accountable, encouraging you to find the aliveness and the connection and meaning of life that we're all after. If you're not a member yet, please go sign up@growthday.com and join our huge worldwide community of achievers. For less than a dollar a day, you get the world's best teachers live every week. And look, you've probably known for a long time that you needed some expert guidance, an inspired community and life changing tools. So please, your breakthrough awaits you@growthday.com now let's get to today's episode. My friends, please listen closely. Maybe you take some notes so you remember these insights of personal growth and share this episode with three of your friends because we all have to share more positive messages in the world today. So share this with three friends just like you who are committed to their personal growth. And also be sure to tag me or DM me on Instagram. Rendon Burchard, join our million plus community there on Instagram so I can say hi, thanks again for listening. Now, let's begin.

Have you ever had difficulty winding down at the end of a busy day and, and you feel like, gosh, I can't sleep because of it, or you're not getting great sleep or you just feel like constantly frazzled at the end.

Of the day that you just wish.

You could have some sense of peace amidst all the chaos of the day. Well, what are you gonna do? I got four ideas for you today. The first one is just you must, you must, must, must set up a discipline, a routine that you do every night if you're ever going to make it any better. The hopes that one day we're just gonna, you know, wander into a perfect evening where everything's, you know, flowers and calm and meditation practice and everything's a perfect yoga studio around the house. That's not gonna happen unless you have a distinct setup, intention that every night you're gonna follow a routine. You know, you talk to parents and you talk about, you know, their kids, and one of their favorite parts of their childhood is when the kids finally got on a routine. And when they got a routine, the parents finally felt like, oh, at least we can plan a dinner, or at least we know when we're gonna go to bed. It's like, soon as you establish routines in your life, you start to be able to feel better. Well, the same thing goes with your evenings. Your evenings shouldn't be a hot mess of like, oh, we watched a show, and now let me go check Facebook and let me do some Instagram, and now let me go do this. And, oh, random. It's like, if it's a bunch of random things at the end of the night, what you're doing is firing off the dopamine molecule and hormone in your brain that says, I like novelty. And all these new things are firing up your brain, not winding it down. So the more randomness you have at the end of the night, the less.

Likely you'll sleep well.

The more likely your brain will be activated and want to do more things. It'll be more difficult to chill out. So make sure you have some type of routine. Here's what I recommend. The first point transition from the busy day, you need to have your transitions. For some people, that is, you come home, you get in the house, you go to the gym, you work out, then you come back home. And now there's a break from work versus home. Other people, they drive to their house, they get into the house, they meditate for 20 minutes, 30 minutes, 10 minutes, whatever it takes. Other people take a quick nap, whatever it is, or even some other people just take a walk around the house a couple times and just focus on releasing their thoughts and the stress from the day. Other people stretch and move. Whatever it is. You got to have that transition routine. So what is it you need to have? Something says, I finished the work of the day, I'm going to wind down now, and you must activate a habit. For me, it's meditation and a walk that keeps me sane. So when I get home from a day's work, even if I'm working from home, but I know I'm done now. I meditate, I walk around the block, and I'm in a good place. It's just something I immediately do, and I highly recommend it to you as well.

Hey, it's Brandon jumping back in here again. Are you looking to go to the next level in your life right now, the next level of joy, abundance, success. Then you already know that you need to journal about your lessons learned in your life. You got to track your moods and your habits. You have to learn from the best personal development coaches and teachers in the world. And you got to stay inspired and accountable so that you can be more focused, disciplined, joyous, and keep growing. That's what the Growth Day app is going to help you to do, my friend. It's the world's first all in one personal development app. It has all of the tools you.

Need, all the coaching and the community.

That you need to level up to progress every week, to track your breakthroughs, and to keep growing in every area of your life consistently over the long term. So go start your transformation right now@growthday.com or just download the Growth Day app on your phone right now. Every day. You can keep improving every day. We are here for you and every day is truly a great day to grow together. So let's make self improvement a way of life. Let's make that self improvement stick. Go to growthday.com right now.

Next idea, big idea. Don't get stuck in social media. Don't get stuck in front of screens. If you want to wind down again, the way to do that is to avoid randomness and novelty, lots of new things. So watching, you know, three seasons of a show is not going to chill you out. It's going to create a little bit anxiety and dopamine where you just like activated. You want to avoid looking at a bunch of social media. I just tell people if you really want to chill out and like wind down, maybe one show, that's okay, cool. But then read a book or go for that walk or do something that removes you from all the, like the crazy stuff going on, especially, you know, tweets or Instagrams or scrolling through news feeds. All that's only firing you up, not winding you down. Third big idea is make sure you have something that you do for gratitude practice. You know, one great way to increase your happiness but also help you calm down is gratitude. So do you have a gratitude journal you can do at the end of the night? Do you have a moment where you can just take and just write down a few things you were happy for from the day, maybe a few things you learned. And some people, if you just can write down a few things you got to do the next day just to get them off your mind so you're not laying in bed going, what am I supposed to do tomorrow. And then you activate all the things you're supposed to do. Get that on a piece of paper somewhere. Just get it off your brain. Put it away. And now you don't have to deal with it anymore. Last idea, Use the environment of your home to wind you down. Dim the lights, put on the house music. That's calming music. Light those candles. If you got the candles, drop the temperature down to 68 or 69 degrees so your body gets ready for bed. When you get into bed, have your moment of gratitude where you thank and complete the day. Where you say, this was a good day, this day is now over. I did my best. Everything today did pass. There's nothing more I can do to influence this day. This one is done. It is complete. Good job. I'm thankful for it.

I'm ready for bed.

Just tell yourself that, like give your. Let your brain go. The day is done. And it releases all this expectation that your mind wants to have to keep thinking at night. So in bed it's very important to have that moment where you go, the day is done. I did a good job.

Be grateful.

Go to bed. If you can have that temperature set down, make sure the room is dark. Make sure you don't have any of those, you know, big alarm clocks that are casting light into the room. I mean, go for a pitch black dark room at night. It's been proven in every sleep study to improve your sleep and the depth of your sleep and rejuvenation. So make sure pitch black room, no lights, no sound. If you think you need that ambient white noise, then there's plenty of ways you can do that. But make sure there's no screen casting light as you do that. Drop that temperature 68, 69 degrees. Enter your sleep from a moment of gratitude. You'll feel a lot better tomorrow.

Okay, my friend. I hope you enjoyed this episode of the Brendon Show. Tell some people about this episode. It's on each of us to spread positivity and empowerment during these times of chaos and negativity.

Right?

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