What do you spend the last moments before going to sleep? Maybe you watch a television series, read a book or chat for a while with your partner. This, in the best of cases, since we often use these crucial minutes in worrying about all the negative that has happened in the day or worrying about what may happen tomorrow.
If you want to take advantage of this relevant time to your
advantage, we suggest some simple mental exercises to end the day.
The reality is that the moments before falling asleep are of
the utmost importance. This time would serve to harmoniously close the day that
is ending and prepare to rest and start a new day renewed. Thus, it is very
beneficial to establish a routine with certain rituals that help us automate
this as a habit.
Mental exercises to end the day
Woman writing before sleeping
1. Be grateful
The gratitude is a very practical benefit to welfare .
Unfortunately, we are not used to stopping to think about all the good that
surrounds us.
People who appreciate us and accompany us, happy events that
have taken place in our day, small details that we overlook and have great
value ... There is much to be thankful for, we just have to be in a position to
do so.
So each night, take a few minutes to look back at all the
blessings you enjoy. Get in the habit of saying thank you for at least three
things that have contributed to making you happy every day . This simple
exercise helps us develop a more positive mind, feel fuller and more satisfied
with our life, and be more optimistic about the future.
2. Congratulate yourself
When was the last time you spoke to yourself with love, that
you recognized your achievements, merits and efforts? Self-love is the basis of
our well-being and our ability to overcome obstacles; Practices as easy to
perform as this go a long way in forging it.
For this reason, one of the best mental exercises to end the
day is to collect each success that you have achieved, each step that you have
taken towards your objectives and goals. Congratulate yourself for having been
responsible and having finished that work on time, for having actively
participated in that meeting, for having been patient and loving with your
children or generous with your friends.
Acknowledge the good deeds you have done that day and go to
bed feeling proud of who you are . Get in the habit of recognizing your worth
on a daily basis.
3. Redirect
Analyzing the mistakes we have made is not, in itself,
negative; the point is that we generally do it by way of reproach and
self-punishment. The objective should not be to list all our failures to
mentally scourge ourselves, but to analyze at what times of the day we have
acted in a way that we do not like and how we can change it .
Perhaps we have raised our voices to our partner and would
like to be more assertive . Perhaps we are very hard on ourselves and want to
improve our internal dialogue. Our negative attitude may be the beginning of
the failure of many of our projects and we want to change that. It is not so
much about reproaching ourselves for what we did wrong, but about becoming
aware and reflecting on how we can do better tomorrow.
4. View
Visualizing is one of the activities that should not be
missing in our nighttime routine. Professional athletes, musicians, and other
important personalities know and use the power of visualization to increase our
chances of succeeding in our goals .
When visualizing , the same structures are activated at the
brain level that they would if the imagined were really happening ; therefore,
these “mental tests” predispose us to achieve the goals. Every night,
visualizing yourself in the successful situation you want to achieve and
falling asleep in that state.
Woman with closed eyes practicing a visualization technique
Other mental exercises to end the day
The above are just some of the many mental exercises to end
the day that can be done. Other practices, such as deep breathing or
meditation, are also very appropriate ; as well as keeping a personal journal.
In short, any activity that helps to reflect on the day,
reduce activation and improve mental and emotional state is appropriate . Let's
kick the habit of going to bed remembering and imagining the worst.
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