00:00:00
it's quite ironic when you consider it
00:00:02
most of us spend our work days dreaming
00:00:04
about our free time yet when evening
00:00:06
finally arrives and this might resonate
00:00:07
with you we waste it we end up scrolling
00:00:10
mindlessly watching random videos or
00:00:13
just sitting there feeling too tired to
00:00:15
do anything meaningful listen I
00:00:17
understand completely I used to be
00:00:19
exactly like that actually worse than
00:00:22
that every evening was just a blur of
00:00:24
exhaustion and missed opportunities
00:00:26
until something transformed how I spend
00:00:29
my afterwork hours
00:00:30
before you think oh great another set of
00:00:32
impossible habits pause for a moment
00:00:35
what you're about to learn isn't another
00:00:37
collection of rigid rules or unrealistic
00:00:39
routines these are proven strategies
00:00:42
that I've seen work time and time again
00:00:44
strategies that work with your natural
00:00:46
energy not against it they're simple
00:00:49
changes and I mean genuinely simple that
00:00:52
transform your evenings from recovery
00:00:54
time into growth time in the next few
00:00:57
minutes and consider taking notes for
00:00:59
this we'll explore eight powerful
00:01:01
systems that work together to help you
00:01:03
reclaim your evenings we'll cover
00:01:05
everything from energy management which
00:01:07
is different from what you might expect
00:01:09
to digital Wellness from psychological
00:01:11
techniques to practical habits basically
00:01:14
everything you need to turn your
00:01:15
evenings into the best part of your day
00:01:17
and I mean
00:01:18
that chapter one routines and structure
00:01:22
the way you spend your evenings actually
00:01:24
shapes your entire life but most people
00:01:26
get it all wrong about fixing their
00:01:27
afterwork hours they focus so so much on
00:01:30
time management when what they really
00:01:32
need is energy management consider this
00:01:36
for a moment your evening isn't just
00:01:38
numbers on a clock really it's about
00:01:40
your energy levels your mental state
00:01:42
your ability to actually enjoy life
00:01:44
after work and that's exactly what we
00:01:47
need to work on together let's start
00:01:49
with something I consistently practice
00:01:51
the shutdown ritual it's beautifully
00:01:54
simple when you finish work just stand
00:01:55
up take three deep breaths and
00:01:57
physically close your laptop what makes
00:02:00
this effective it's not just some cute
00:02:01
habit it's actually a psychological
00:02:04
trigger that tells your brain work mode
00:02:07
off next most people tend to stumble we
00:02:10
need to implement a strategy known as
00:02:12
the 90minut evening block system your
00:02:15
brain naturally Works in 90minut Focus
00:02:17
Cycles instead of seeing your evening as
00:02:20
this one big chunk of free time which
00:02:23
let's be honest can feel overwhelming
00:02:26
we're going to break it into what I call
00:02:27
power blocks I'll explain block One
00:02:31
recovery this is your decompression time
00:02:34
no decisions no planning just pure
00:02:36
recharge and yes you need this block two
00:02:40
growth whether it's learning something
00:02:43
new getting some movement in or working
00:02:45
on a hobby this is when your energy
00:02:47
starts climbing back up block three
00:02:50
connection your energy is balanced now
00:02:53
making it perfect for quality time with
00:02:55
family or friends something unexpected
00:02:57
and this transformed my Approach reverse
00:03:00
scheduling most people they plan from
00:03:02
morning to evening but consider this
00:03:05
your evening affects your morning more
00:03:07
than your morning affects your evening
00:03:09
so we're going to flip the script start
00:03:12
with when you want to sleep then
00:03:14
structure your evening blocks backward
00:03:15
from there and finally the two-minute
00:03:18
evening reset every time you switch
00:03:20
activities take just 2 minutes to
00:03:23
physically reset your space clear your
00:03:26
desk adjust the lighting change your
00:03:28
clothes if you need to these might seem
00:03:30
like small actions but they create
00:03:32
profound changes they have a massive
00:03:35
impact chapter 2 digital Wellness let's
00:03:38
discuss something that affects all of us
00:03:40
a well-designed evening requires digital
00:03:43
boundaries consider this comparison
00:03:46
vampires drain energy in those old
00:03:48
movies well your phone and laptop are
00:03:50
like that they're energy vampires
00:03:53
quietly draining your evening
00:03:55
potential I'm going to show you how to
00:03:57
turn these devices from evening
00:03:58
destroyers into evening enhancers let me
00:04:01
share an unconventional approach I call
00:04:04
it app mortality the challenge every
00:04:07
evening delete one app from your phone a
00:04:10
common concern is but what if I need it
00:04:12
tomorrow and that's fine you can always
00:04:14
reinstall it but what's remarkable is
00:04:16
that 90% of the time you won't even
00:04:18
remember which app you deleted here's
00:04:21
another approach I call it the analog
00:04:23
hour it's beautifully simple 1 hour
00:04:26
before bed your devices go to sleep
00:04:29
before before you do but the crucial
00:04:32
element that most people Miss don't just
00:04:34
turn them off actually put them in a
00:04:36
different room consider this your
00:04:39
bedroom becomes this amazing Sanctuary
00:04:41
instead of feeling like a satellite
00:04:43
office to be clear digital minimalism
00:04:46
isn't about living like it's
00:04:48
1985 it's about using technology
00:04:52
intentionally what's effective choose
00:04:55
three essential apps for your evening
00:04:56
that's it everything else I've learned
00:04:59
it's just digital noise another
00:05:01
effective approach is what I call screen
00:05:03
life separation tactics the idea is to
00:05:06
create physical barriers between you and
00:05:08
your screens for example try putting
00:05:11
your charger in the kitchen keep your
00:05:13
laptop in a drawer use a real alarm
00:05:16
clock instead of your phone these might
00:05:18
seem like such small changes but they
00:05:20
build what I like to call a fortress
00:05:22
around your evening piece remember this
00:05:25
technology should serve your evening not
00:05:27
steal it these aren't just rules I
00:05:29
sharing with you they're really keys to
00:05:31
unlocking the evening you
00:05:33
deserve chapter 3 psychological
00:05:36
techniques now that we've handled our
00:05:38
devices we'll focus on something equally
00:05:40
important our minds your mind is
00:05:43
essentially the control room of your
00:05:45
evening and these psychological
00:05:47
techniques they're not just tips from
00:05:49
some book they're real Transformations
00:05:50
I've seen work for your afterwork hours
00:05:53
both in my life and with hundreds of
00:05:55
others I've worked with an important
00:05:57
Insight that changed how I think about
00:05:58
screens what I call digital Sunset
00:06:02
protocols consider this your brain
00:06:04
doesn't distinguish between Digital
00:06:06
Light and sunlight so when you're
00:06:08
staring at those screens until midnight
00:06:10
your brain thinks it's high noon but the
00:06:12
key Insight isn't just about when you
00:06:14
look at screens it's about how you
00:06:16
transition away from them something that
00:06:18
transformed my evenings was creating
00:06:20
what I call your evening
00:06:22
sanctuary and know this isn't just about
00:06:25
throwing some comfortable pillows around
00:06:27
it's actually about building a space
00:06:29
that tells your brain this is where
00:06:31
transformation
00:06:33
happens think dim lights soft textures
00:06:36
calm colors you see your environment
00:06:39
speaks directly to your subconscious
00:06:40
mind almost like a whisper an
00:06:43
interesting technique is future self
00:06:45
journaling every evening try writing a
00:06:47
letter to your morning self but the
00:06:49
psychological element that makes all the
00:06:51
difference don't write what you should
00:06:53
do instead write how you want to feel
00:06:57
you see your brain has this amazing in
00:06:59
ability to reverse engineer the path to
00:07:02
those feelings speaking of mindset
00:07:04
shifts consider the what I call the
00:07:06
evening energy debt mindset most people
00:07:09
see their evening as borrowed time from
00:07:11
tomorrow but the shift I recommend stop
00:07:14
thinking this way your evening isn't a
00:07:16
debt you're paying think of it as an
00:07:18
investment you're making each restful
00:07:21
moment is actually building tomorrow's
00:07:23
energy
00:07:24
reserves this approach is powerful it is
00:07:27
called the decision elimination strategy
00:07:30
by evening your decision-making muscles
00:07:32
are literally exhausted so what works
00:07:35
best eliminate every possible decision
00:07:38
lay out tomorrow's clothes pre-plan your
00:07:40
meals set up your morning space your
00:07:43
future self will appreciate this chapter
00:07:45
4 mindfulness and emotional intelligence
00:07:48
practices the way we manage our thoughts
00:07:51
naturally guides us to understanding our
00:07:53
emotions your emotions aren't something
00:07:55
you need to manage they're actually
00:07:58
signals waiting to be understood
00:08:00
and in your evenings these signals
00:08:03
become incredibly powerful tools for
00:08:06
transformation first up something
00:08:08
unexpected micro meditation moments now
00:08:11
forget everything you know about sitting
00:08:13
for an hour in Lotus position we're
00:08:15
going to think smaller much smaller for
00:08:18
instance when you pour your evening tea
00:08:21
and I do this every single day just feel
00:08:23
the warmth of the cuup when you sit on
00:08:25
your couch notice three points where
00:08:27
your body touches the surface these tiny
00:08:30
moments of awareness they work like
00:08:32
hitting a reset button for your mind one
00:08:35
practice transformed my evenings and it
00:08:37
is creating an evening awareness
00:08:39
protocol you see most of us myself
00:08:41
included at one point rush through our
00:08:43
evenings on autopilot but I discovered
00:08:46
your evening has a
00:08:47
pulse try this every hour take just 10
00:08:51
seconds to name your current emotion
00:08:53
that's all just name it don't try to
00:08:55
change it the simple Act of naming
00:08:57
emotions actually reduces their Power
00:08:59
Over You by 40% this is where
00:09:02
transformation happens present moment
00:09:04
anchoring pick three everyday evening
00:09:07
activities maybe it's brushing your
00:09:09
teeth washing dishes changing clothes
00:09:12
these become your mindfulness anchors
00:09:15
when you do these activities you're not
00:09:16
just going through the motions you're
00:09:18
practicing presence I found that these
00:09:20
mundane moments can become your most
00:09:22
powerful meditation try practicing
00:09:25
emotional energy tracking your emotions
00:09:28
aren't random at all they follow
00:09:30
patterns just like everything else in
00:09:32
nature try this keep a simple energy
00:09:34
scale from one to 10 track it three
00:09:38
times each evening after two weeks
00:09:40
you'll start seeing your emotional
00:09:41
rhythms as clearly as your daily
00:09:43
schedule the evening emotional audit
00:09:45
might sound intense but it brings
00:09:47
Freedom before bed ask yourself three
00:09:50
simple questions what energized me today
00:09:53
what drained me what surprised me and
00:09:56
importantly don't write essays single
00:09:59
words are enough you're not analyzing
00:10:01
here you're just acknowledging the most
00:10:03
valuable lesson I've learned about
00:10:04
evening emotions they're not obstacles
00:10:07
to overcome their messages to decode
00:10:10
when you start listening to them with
00:10:11
curiosity instead of judgment something
00:10:13
incredible happens they become your most
00:10:16
reliable guides to a fulfilled
00:10:18
life chapter 5 Social strategies and
00:10:21
Dynamics beyond all this inner work
00:10:24
we've been talking about there's another
00:10:25
crucial piece of the framework our
00:10:27
social connections consider this we talk
00:10:30
about physical energy well your social
00:10:32
energy matters just as much and
00:10:34
mastering this aspect leads to creating
00:10:37
evenings that fill you up instead of
00:10:39
leaving you feeling drained and empty
00:10:41
think of it this way your social battery
00:10:43
works exactly like your phone battery
00:10:45
just like checking your phone's charge
00:10:47
you need to know precisely how much
00:10:49
Social energy you have left that's what
00:10:51
I've come to call the Social battery
00:10:53
management system some activities
00:10:56
actually charge you up While others
00:10:58
Drain You Down
00:10:59
the key Insight is figuring out your
00:11:01
unique pattern instead of spreading
00:11:03
yourself thin trying to maintain 20
00:11:05
different friendships which I learned
00:11:07
through experience doesn't work focus on
00:11:10
building three to five deep connections
00:11:12
these people become your evening tribe
00:11:15
they're the ones who understand who
00:11:18
understand that sometimes you need
00:11:19
connection and sometimes you need space
00:11:22
also an important aspect rarely
00:11:24
discussed is energy vampires and I want
00:11:27
to be really clear here these aren't bad
00:11:28
people
00:11:29
they're just people whose energy
00:11:31
patterns clash with yours try this do
00:11:34
what I call an energy vampire audit
00:11:37
start noticing which evening social
00:11:39
interactions leave you feeling tired
00:11:41
versus energized remember this isn't
00:11:44
about avoiding people it's about timing
00:11:47
your interactions wisely the social
00:11:49
recharge protocol works like a safety
00:11:51
net my observation shows for every hour
00:11:54
of social interaction plann 15 minutes
00:11:57
of quiet time think of it like like
00:11:59
cooling down after exercise you wouldn't
00:12:01
just stop running and sit down
00:12:03
immediately right you need to walk it
00:12:04
off first what shifted my perspective is
00:12:07
that the connection productivity balance
00:12:10
what if connection is productivity those
00:12:12
evening conversations might actually be
00:12:14
recharging your creativity problem
00:12:16
solving and emotional resilience in ways
00:12:19
we never realized before think about
00:12:22
mapping your social energy the same way
00:12:24
you'd map a city some places naturally
00:12:27
energize you others drain you some
00:12:29
people lift you up others well they
00:12:31
require more energy than you might have
00:12:33
to give and understand this being
00:12:35
selective isn't selfish it's being
00:12:37
sustainable it's about creating evenings
00:12:40
that work for everyone involved chapter
00:12:43
six creative approaches for habit
00:12:46
formation now that we've understood the
00:12:48
social aspects we can turn these
00:12:50
insights into lasting habits an Insight
00:12:52
from working with hundreds of people is
00:12:54
that building evening habits isn't about
00:12:57
forcing yourself to change it's about
00:12:59
about becoming an architect of small
00:13:00
powerful actions that transform your
00:13:03
life naturally the key element being
00:13:06
naturally try micro habit stacking
00:13:09
instead of trying to build one big
00:13:10
overwhelming habit which never works we
00:13:13
stack tiny ones together each one should
00:13:16
take less than 30 seconds that's the
00:13:17
optimal time it works like this when you
00:13:21
walk through your front door hang your
00:13:22
keys take off your shoes and change your
00:13:25
clothes see what happened there three
00:13:28
micro habits one natural moment
00:13:31
something significant emerges when you
00:13:33
find your evening Keystone habit think
00:13:35
of it like the first Domino that makes
00:13:36
all the others fall for me personally
00:13:39
it's making a cup of tea such a simple
00:13:41
thing right but this simple act sends a
00:13:44
signal to my brain the evening
00:13:46
transformation begins now and from there
00:13:49
everything else just flows
00:13:51
naturally most people make this mistake
00:13:54
I certainly did they try to stick to one
00:13:56
hobby every evening that's essentially
00:13:58
like eating the same meal every single
00:14:00
day instead try creating a wheel of four
00:14:03
different activities reading drawing
00:14:06
music crafts whatever speaks to you
00:14:09
rotate through them your brain
00:14:11
absolutely loves this variety and it
00:14:14
completely prevents evening
00:14:16
boredom another thing you can try is the
00:14:18
daily experiment protocol it might sound
00:14:21
like something from a science lab but
00:14:23
it's incredibly playful each evening try
00:14:26
one tiny new thing maybe sit in a
00:14:29
different chair I started doing this and
00:14:31
it changed my perspective use your
00:14:34
non-dominant hand for something simple
00:14:36
play music you've never heard before
00:14:39
these small experiments they keep your
00:14:41
brain flexible and your evenings
00:14:43
interesting this is where real impact
00:14:45
occurs creative cross-pollination start
00:14:48
letting your evening activities blend
00:14:50
together naturally if you're learning
00:14:52
guitar try doodling the cord patterns if
00:14:55
you're reading actually act out the
00:14:57
scenes when you're alone I found that
00:14:59
when activities mixed like this your
00:15:01
brain creates these amazing new neural
00:15:03
Pathways evening boredom it becomes
00:15:06
literally
00:15:07
impossible and finally a valuable lesson
00:15:10
I wish I'd known years ago is to embrace
00:15:12
the idea of a creative phow period
00:15:15
sometimes your evening energy will be
00:15:16
low but here's the thing that's not
00:15:19
failure it's actually your brain's
00:15:21
natural
00:15:22
reset These Quiet Moments aren't empty
00:15:24
at all they're like a field resting
00:15:26
between harvests preparing for your next
00:15:28
creative burst chapter 7 Energy
00:15:31
Management cognitive and physical
00:15:34
optimization all these habits we've been
00:15:36
talking about they need energy to
00:15:38
sustain them consider your brain and
00:15:40
body as the power plants of your evening
00:15:43
and what's notable understanding how to
00:15:45
manage them changes everything about
00:15:46
your afterwork hours first movement
00:15:50
snacking now forget about forcing
00:15:52
yourself into a full workout when you're
00:15:54
already tired instead we're going to
00:15:56
take tiny bites of movement throughout
00:15:58
your evening it's straightforward stand
00:16:01
up every 30 minutes stretch for 60
00:16:03
seconds do five jumping jacks between
00:16:05
tasks and the important Point these
00:16:07
aren't exercise they're energy boosters
00:16:10
I've observed something noteworthy about
00:16:12
evening energy it follows this natural
00:16:14
curve visualize like a wave it doesn't
00:16:16
stay flat and that's beneficial from 5:
00:16:20
to 7:00 p.m. your energy naturally dips
00:16:22
we all feel it then from 7 to 9: it
00:16:24
rises again after 9: it should gradually
00:16:27
descend to prepare for sleep
00:16:29
working with this curve not against it
00:16:32
that's the real secret to mastering your
00:16:34
evening energy try this technique the
00:16:36
energy audit think of yourself as a
00:16:38
personal evening scientist for one week
00:16:41
rate your energy every hour from 1: to
00:16:43
10 write down what you're doing eating
00:16:45
thinking you'll start seeing patterns
00:16:47
emerge some activities drain you others
00:16:50
recharge you and remember this isn't
00:16:53
about judgment it's about
00:16:56
Discovery now this next concept is
00:16:58
mental energy preservation your brain
00:17:00
has this finite amount of
00:17:01
decision-making power each day by
00:17:03
evening it's running low that's why we
00:17:05
need to establish your evening thought
00:17:08
diet you've got to be selective about
00:17:10
what deserves your remaining mental
00:17:12
energy social media scrolling that's
00:17:15
essentially junk food for your brain but
00:17:17
deep conversation or creative work
00:17:20
that's brain nutrition your evening
00:17:22
energy isn't about pushing through
00:17:24
tiredness it's about really
00:17:26
understanding your natural rhythms and
00:17:28
honoring them
00:17:29
when you work with your body's wisdom
00:17:31
instead of fighting it your evenings
00:17:33
transform from exhausting to
00:17:35
energizing chapter 8 integration
00:17:38
strategies everything we've explored so
00:17:41
far comes together in these final
00:17:42
integration strategies and these aren't
00:17:45
just supplementary tips at the end
00:17:47
they're the framework that makes all
00:17:48
other evening practices stick together
00:17:50
naturally the life workk separation
00:17:52
ritual works as your daily Bridge you
00:17:55
see most people try to build this solid
00:17:56
wall between work and life but that
00:17:58
actually creates more tension than it
00:18:00
solves instead what we're going to do is
00:18:03
Build a Bridge Picture creating a
00:18:05
15-minute transition space with each
00:18:08
step across this bridge you're moving
00:18:10
further from work mode and closer to
00:18:12
life mode a key insight about boundaries
00:18:15
it's not about building walls at all
00:18:17
think about training a puppy for a
00:18:19
moment you know how gentle consistent
00:18:21
guidance works better than harsh rules
00:18:23
that's exactly what we're doing here
00:18:26
when work tries to creep into your
00:18:27
evening and it will try don't fight it
00:18:30
simply guide your attention back to your
00:18:32
personal life just as you gently guide a
00:18:35
puppy back to its bed finally we come to
00:18:37
what ties everything together the whole
00:18:39
life integration framework your evening
00:18:41
isn't some separate part of your life
00:18:43
it's actually the foundation of it every
00:18:46
single evening activity either builds or
00:18:47
drains your life's energy the key is
00:18:50
choosing activities that fill you up
00:18:52
creating spaces that lift your spirit
00:18:54
and building relationships that light up
00:18:56
your world when you do this consistent L
00:18:59
your evening transforms into this
00:19:00
beautiful daily celebration of who
00:19:03
you're becoming and hey if you like this
00:19:06
video don't forget to subscribe and hit
00:19:08
that like button also let me know your
00:19:10
thoughts on what I just shared oh and
00:19:12
there's more I've just started a patreon
00:19:14
to help support these videos and connect
00:19:16
with you more directly check out the
00:19:18
link in the description if you'd like to
00:19:20
join thank you for watching and I'll see
00:19:22
you in the next video
