7Breaths

After a busy productive day I often find I'm still thinking too much about what I need to do tomorrow, rather than relaxing and getting ready for sleep. A restful and refreshing sleep is vital to a performing at your best the following day. Here are some steps you can take to get things off your mind, ready for a refreshing nights sleep:

1. EMPTY YOUR INBOX: 1-2 hours before bed - empty your inbox, process your stuff and plan the coming day.

2. PREPARE FOR YOUR FIRST COMMITMENT: Look at your schedule - what is the first thing you have committed to. Ensure you have done all the work needed and have all the stuff you need for this commitment. Feel confident in your preparation.

3. DO A BRAIN DUMP: There will often be something nagging at you, so 30 to 60 minutes before bed empty your head. Dump it in your inbox. Don't process your thoughts, just realise they are in a safe place where you can deal with them tomorrow.

4. FORGET ABOUT THE COMING DAY: From this point on DON'T think about what you have coming up - just relax in the knowledge that it's in your trusted system and you are prepared for your first commitment tomorrow

5. ACKNOWLEDGE YOUR SUCCESSES: Once you've 'emptied your head' fill it with positive thoughts. Don't think what you need to do - acknowledge what you have done today. Look back on the day - remember what you have done which showed engagement and commitment. Remember how positive you felt during this time. Congratulate yourself on your days accomplishments.

6. MANAGE YOUR INPUTS: Don't engage with the news media just as you are trying to wind down - You've just spent time getting your head empty and relaxing, the last thing you want is to fill your mind with doom and gloom just before bed. Also avoid reading blogs - there will betoo many stimulating thoughts and DO NOT RECHECK YOUR EMAIL / RSS etc... Instead relax by reading a great book, listening to great music or just spending time with your significant other.

7. DISENGAGE: Perform a final bedtime routine. This can be anything that does not require any thought at all. Fill the dishwasher, tidy a room, just be... Concentrate on the act and the moment and try and forget it all - tomorrow is another day....

What do you do to mentally wind down - let's talk..