Everyone seems clear on how to start their day off right: with meditation, intentions, and affirmations. We all got the memo that this is how we manifest the life we want, get centered for the day ahead, and call in the best of the version of ourselves before e step out the front door. But what about and auspicious nighttime closure of the day? How do you bookend your day and bring the same intentionality and purpose to your evening routine? Here are some concentrated ways to end your day right and set yourself up for a restful night’s sleep to recharge and reboot your mind. body, and soul.

1. Step Away from the Gadgets
If you want better sleep, it’s a good idea to step away from the gadgets. Your phone, tablet or TV can actually lead to less productive sleep. You’re much better off staying away from the gadgets for at least an hour before bed. Instead, read a good book, have a conversation with a family member, or just relax in a way that doesn’t involve electronic media. I like to play the piano and read before bed.

2. Drink Something Soothing
Contrary to popular belief, an alcoholic nightcap isn’t going to help you sleep better. It can actually cause problems with your sleep schedule. Instead, drink something else soothing. There are non-caffeinated teas that can help you fall asleep naturally. Chamomile is a common tea that is used to help people fall asleep. Others like a cup of warm milk, or a mixture of warm water and honey, can also be helpful. Figure out what works for you as you end your day, and go for it.

3. Exercise
Physical activity during the day can help you sleep at night. Don’t do it too close to bedtime, though. Get in your exercise, and you’ll be healthier overall, plus you’ll sleep better.

If you want to do a little physical activity before bed, make sure it’s slow and soothing. Certain yoga poses and stretching can be a good way to get your body ready for sleep and end your day on a positive note.

4. Plan Your Personal Space

Whether you want to hit the gym in the morning or have 10 minutes to catch up on the news, plan out what you can do the night before to make it a reality.

Layout your workout and/or work clothes
Set up your coffee pot
Make lunch
Print out directions for your morning meeting.

5. Review the Day
I use the 5-Minute Journal to help me with my day. In the morning, I set my intention. In the evening, I record the best parts of the day, plus write what I can improve on. This reflection before bed is a good way to acknowledge the day and let it go. This can help you prepare your mind for sleep so you are less likely to keep chasing thoughts around. It’s a good way to end your day and prepare for the next.

6. Review your goals for tomorrow.

Look at your calendar and map out your day. Include workout time, dress time, drive time, specific project time, email time, etc.

7. Timing

The good news is that all of this should take no more than 30 minutes, and when you start nailing it as a daily practice, you’ll be done in under 15 minutes.

If 15 minutes could save you hours of agony, beating yourself up, drowning in overwhelm, and feeling like a failure, would you do it? Of course, you would! So, give it a try TODAY.

Lastly, the key to making this happen is to schedule a recurring meeting with yourself every day. If your day typically ends at 5pm, schedule this time at 4:30 pm.

8. Meditation
Yes, you want to avoid using your gadgets before bed. However, I do use a meditation app to help me clear my mind and fall asleep. I don’t use my phone for an hour before bed, except to pull up the app and get it started. Then the phone goes face down so I can’t see the light. And the meditation app helps me get in a good frame of mind to sleep quickly and deeply.

Figure out a routine that works for you and keep to it, and you’ll have a good way to end your day and be ready for more productivity tomorrow.

People always place great emphasis on things you have to do a good regimen with which to end your day. Closing out your day in a clean and positive way is an easy way to prep for the next morning and plan for things to be even better.

Brain wave activity slows as you drift off to sleep, which is when your subconscious mind is most receptive to suggestion—and you can program it most for success. Here’s a nighttime power play to really line everything up and set your subconscious mind up for success while you slumber: repeat affirmations such as “I am safe. I am loved. I am happy. I am fulfilled. I am successful” on a loop until you drift off to sleep. You’ll wake up with happiness and success codes built into the blueprint of your day, ready for you to download to create the highest vision of your life!

 

It is very important to write an Article with Quality contents. Because the new generation is very busy, and no time for anything especially for reading, they want all in their hands. So we can make an article very easy by adding quality contents. It will help readers. For this we should know how to write, and how to add quality contents. First of all concentrate on the topic.

Content is as important as the design and aesthetics of your website because it drives search engine results, increases traffic to your page and establishes your organization as an industry leader.The path for content marketers is clear. In order to boost SEO rankings, gain traffic and/or leads, you need to have great content on your blog or website.The path for content marketers is clear. In order to boost SEO rankings, gain traffic and/or leads, you need to have great content on your blog or website. Penalize sites with duplicate content. Put another way, Google wants to reward high quality sites that contain original content. So not only does great content make a better website, it also improves your site’s rankings, which can have a very positive impact on your business.

Whatever your reason for having a content site, whether it’s for business or a personal hobby, it’s important to do it right.Your content has to be better. It has to stand out. And it has to strike a chord with your audience, and engage your influencers. You can’t write that kind of content consistently off the top of your head. You need research.

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Here are some tips that helps to write quality contents:

1. Always keep a stack of good ideas up your sleeve.

Nothing wastes a writer’s time more than sitting down to write and not knowing what you want to say.If a deadline is looming, you’re just stuck in that chair until inspiration strikes. This is a major time-waster. That pressure to deliver a great post idea — right now — also inhibits creativity for many writers.Keep a running list of possible content topics — I keep track of mine with the free WordPress Editorial Calendar plugin.I also keep newsletters and possible headline sources in an email folder together. With my raw idea material organized, it doesn’t usually take more than a half-hour to scan through everything and add enough ideas to my list to hold me for weeks.

By contrast, trolling for ideas one at a time can easily consume countless hours.Thinking ahead can help you see how your posts’ topics relate to each other, which can spotlight gaps that additional posts could fill. Presto! New post ideas.You might also spin related posts into a content series. Grouping topics helps the writing flow faster. If some breaking news crops up you want to write on, you can always move another post idea forward.Now that’s far preferable to finding yourself with no idea for tomorrow’s post, and little beads of sweat forming on your furrowed brow.

2. Perform Research on Your Chosen Topic

It doesn’t matter whether the content you’re creating is visual, audio, or written — research is imperative.

Even if you plan to write solely based on your personal experience, you still need to research your topic.I know some writers who, after researching topics similar to theirs, end up sounding like the posts they researched on the first page of Google, although they had their own unique insights to share.Don’t be like them.Research to know what you can improve on based on the already existing content you find.If your ideas are different from what you discover during your research, don’t be afraid to include them in your content. Otherwise, you’ll end up sounding like everyone else.

3. Choose Your Own Unique Perspective

Creating content that is similar to what others have already created is sometimes inevitable.But that often means you can stand out in several ways with careful forethought and planning.Let’s use the headline of this post as an example.You could separate your content just by changing the headline to something different, like:

How Not to Create High-Quality Content

A Data-Driven Guide for Creating High-Quality Content

Why You Shouldn’t Create High-Quality Content

Why Creating High-Quality Content Doesn’t Work

These are some examples showing what’s possible and you can apply this to a host of other topics.

4. Apply Your Own Data or Experiences

Do you have any data or experience in relation to your topic if any? If you have any experience and/or data supporting or disproving a popular opinion, you can – and should – use them.Your experience doesn’t necessarily need to be an isolated case.From the examples above, it can be borne from a series of experiences (yours or other people’s) that form a pattern that contradicts popular opinion on an idea.

5. Use Different Content Forms

You can complement written content with other media, such as:

• Pictures.
• Screenshot.
• Memes.
• Info graphics.
• Charts.
• Videos.

Visual content generally may include text, while videos can have charts, pictures, screenshots, and text.

The point is, use multimedia to enhance your content. Don’t skimp on adding different content forms to your piece.

6. Review the Final Piece

One big problem with creating quality content is a lack of time.

When you’re under pressure to publish content on a fixed date following your editorial calendar, sometimes you may produce less than stellar content. That’s why you should always create content ahead of times so that there’s enough time to review and determine if it’s good enough for publishing.If it’s written content and you just write and post immediately, what you publish is a first or rough draft. And most writers agree that first drafts are crappy.Let the article stay for a day or two, then come back to it. You’ll easily identify areas you can improve or areas you should remove for clarity because they don’t add much to the discussion.

Conclusion

In a world brimming with content, standing out requires creating high-quality content. It’s an important part of any your SEO arsenal.Sure, due to the prevalence of poor content, some niches have a greater need for high-quality content than others, but there’s still room for you to create exceptional content in your niche.

 

Work-life balance is a term used for the idea that you need time for both work and other aspects of life, whether those are family-related or personal interests. The saying goes that ‘all work and no play makes Jack a dull boy’.But work, or at least some kind of contributory effort, whether paid or voluntary, is often recognized as being important for personal satisfaction, so it seems likely that ‘all play’ would be dull too.

The Origin of the Idea of ‘Work-Life Balance’
The idea that rest is vital for productive work goes back millennia.

“And on the seventh day God ended his work which he had made, and he rested on the seventh day from all his work which he had made.”

-Genesis 2:2

In the 1800s, during and following the industrial revolution, industrialists and unions alike agreed that workers needed a day off. This later became a two-day ‘weekend’. But in those days, ‘work’ was mostly manual, and once workers left the site, they also left their work behind. They were genuinely able to rest, away from work, without having to think about it or worry about what might be going on in their absence.

Times have changed dramatically.

The phrase ‘work-life balance’ is rather more recent in origin. It was probably first used in the UK in the late 1970s, and in the US in the mid-1980s. It has, however, taken on a new meaning with the recent technological changes that have made it possible for workers to stay in touch 24 hours a day, seven days a week. Smartphones, remote working technology and the like have meant that, even on holiday, people find it hard to ‘switch off’ and genuinely rest, and the complaint is often that people are expected to be ‘on-call’ at all times, without being allowed to have a life outside work.

The Importance of Work-Life Balance

Before anything else can be considered, basic physiological needs such as food, water, and shelter must be provided. After that, people need to feel safe, and then to be loved and belong to a group.

They then move on to issues of self-esteem, cognitive needs, and aesthetic needs, and finally, at the top of the pyramid, there is self-actualization, or achieving your full potential as a human being.

What this means in practice is that work provides for basic needs: money earned provides food, and shelter, and a regular income means safety. Work also allows people to belong to a group, and doing well at work boosts self-esteem. The lower levels are all largely met through aspects of working.

Stress and Rest

As our page on Stress explains, while some level of stress can be very productive, prolonged and high levels of stress can lead to mental health problems, including burnout and depression. These are not just personal problems: time off work for mental health problems is extremely expensive for businesses.

It is well-documented that rest and, particularly, being able to detach from work is vital for reducing stress.

With almost half of people reporting that their jobs are either ‘very’ or ‘extremely’ stressful in a survey in the US, this means that the idea of a work-life balance is increasingly important to the economy.

Achieving a Work-Life Balance:
A Suggested Process
Achieving a work-life balance can be a challenge, but these ideas should help you to make a start:

1. What is the nature and scale of the problem?
Before you can make things better, you have to understand the problem.

Try keeping a diary for a week, and set out how much time you spend on each activity, both at work and outside. That will give you an idea of your current work-life balance. You may also find it helpful to separate chores, including driving children to activities, and ‘fun’.

Once you can see how your life separates into work and ‘other’, and into chores and fun, you can start to work out how to make changes to improve the balance.

2. Identify the ideal scenario
In many ways, this process is a bit like strategic thinking.

First, you need to know where you are, then where you want to be. Think about how you would like your life to look.

What would be the ideal balance between work and home?
How would you like to be spending your time?

Top tip: Clocks

One very useful technique for this is ‘clocks’.

Draw two clock faces on a page, one for an ideal weekday and one for an ideal day at the weekend.

Split the day up into chunks to show how you would like to spend it: how much time in bed, how much time doing chores and other necessary but boring things, how much time working, and how much time on other things.

Be specific about the other things, whether those are playing with the children, practicing a musical instrument or learning a language. The discipline of having a clock face forces you to fit your activities into the time available, and you can see whether your ambitions are realistic.

You can expand this to seven clock faces, one for each day of the week, if you wish.

3. What changes do you need to make to get from ‘now’ to ‘future’?
Look at your current situation and at your ideal scenario.

Identify three to five key changes that will help you to move from ‘now’ to ‘future’. For example, if you have identified that you want to confine weekend overtime to an hour in the evening on Sunday night, then what do you need to do to achieve that?

Concrete steps that you could take include:

• Telling your colleagues that you will not be checking emails at the weekend;.
• Putting an out-of-office notification on your email to remind people;.
• Putting your work phone and computer away somewhere during the weekend. If your work emails come to.
• your personal smartphone, then remove the account, or get a dedicated phone for work; and.
• Telling your family what you intend so that if they catch you checking emails they can remind you.

You can take control of your life, and make time for the things that matter to you, but nobody else is going to do that for you. If you want to spend more time out of work, then you will have to start leaving work earlier or arriving later.

You may need to learn to be more assertive with your colleagues, and particularly start to say ‘no’, if anyone asks you to take on more (and see our page on Assertiveness Techniques for some helpful tips).But once you start looking to make changes, you may be surprised how easy it is to achieve a better work-life balance.

Achievement and Enjoyment are the front and back of the coin of value in life. You can’t have one without the other, no more than you can have a coin with only one side. Trying to live a one sided life is why so many “Successful” people are not happy, or not nearly as happy as they should be.

You cannot get the full value from life without BOTH Achievement and Enjoyment. Focusing on Achievement and Enjoyment every day in life helps you avoid the “As Soon As Trap”, the life dulling habit of planning on getting around to the joys of life and accomplishment “as soon as….”

My caffeine source is diet cola. But I’m a somewhat fussy diet cola drinker. I don’t like cans or bottles, I like fountain. And there is a big difference in fountain drinks. So I know all the best fountains within a five-mile radius of my house and office. My favorite is a little convenience store near my home called Fitzgerald’s.

The concept of work-life balance is continually evolving, with workers across different generations having their own what it means and how it should be achieved.

Because work-life balance is so personal, it’s natural that its definition will vary according to many factors such as life stage, family commitments, health conditions, personal events and changes, and our personality types and attitudes to life.

In fact, there are almost as many definitions of work-life balance as there are people in the working population.

But if there’s a common thread in the various thoughts on work-life-balance, it’s the minimization of work-related stress, and the establishing of a stable and sustainable way to work while maintaining health and general well being – something that may not always be achievable within the 9-5 desk-based working week.

Conclusion

A key issue in the work-life balance debate is where responsibility lies for ensuring employees have a good work-life balance. The general feeling is that employers have a responsibility to the health of their employees; apart from the moral responsibility, stressed-out employees are less productive and more likely to make errors.