Enjoy-Yourself-to-Sleep Method

The Enjoy-Yourself-to-Sleep Method
If you’d like your before-sleep activities to:
… Not continue the day’s dietary deprivation, but allow you
to indulge a little,
… Not be boring and like work, (but
all about enjoyment and entertainment),
… Not become weird or woo-woo, just because they're
healthy but allow you to do stuff you love (watch Netflix or
whatever),
… Have nothing to do with perfection, and all to do with
relaxation,
…Then you should probably continue reading.
Because that’s what this method is all about.
If you already have a sense people that you know would need something like this
–
a way to get sleepy entertaining enough that they'll see no reason to drug themselves
(watch 5 hours of things they don't even enjoy, 5 bows of Ben & Jerry's or whatever)
a way let go, at the end of the day, which leads to sleep rather than keeps them
awake - then it will take you 1 sec to share this with those people, and you do it
by clicking the links below
This is the “enjoy yourself” night ritual method. No
deprivation, and no going to bed knowing the whole
day was essentially "work" (only to wake up to hell
again in the morning). Instead, we schedule & ritualize
what we wish we were always doing; letting go,
relaxing and recharging.

Let’s get into it.
Clearly distinguish awake-time and sleep-time
Sleep-time starts at a set time that you decide. Why set..? Because, in
order for your body to actually make something a habit, it needs to be
exact. Deciding on 9pm (or whatever) as the time when "sleep starts", and
then repeating it will set a new rule for the body to follow (and it adapts a
hell of a lot faster than we’d think; only we never find out because we keep
forcing our bodies in the wrong direction).
By the way, does 9pm sound boring…? It’s definitely not. I never said,
“sleep time means going straight to bed” or “sleep time equals boring
yourself to death”. Not at all. The exact opposite, in fact - we go full
throttle in the opposite direction :).
Sleep time is when you switch from work-mode to
enjoy-mode.
So, in essence: the method is about carving out time for yourself –
and schedule it - every day, to just let go, relax and enjoy
yourself. It's like a meeting at work. ...Only awesome.
Actually, you know what…? From now on we’ll refer
to it 100% as enjoy-mode.

I thought this would be a good point to make, before elaborating on any
of this. Batteries need recharging, and relaxation and enjoyment is
how it's done. So, whenever you catch yourself thinking “I should be
working – can’t shut off at 9 pm”, remind yourself that "Enjoyment
now=tomorrow I'm getting more done".
Ritualize enjoyment
Why: Much better sleep. You allow the body to get back to its natural state
(9pm is when it naturally starts preparing for sleep, but also 10:30 or 11pm
is a hell of a lot better than staying up with lights on, working away until
2am . …That moment of “waking up again” is our bodies turning into using
spare batteries; and, as you might have guessed, doing that every single
day isn’t exactly good. …Especially not with bad sleep added on-top).
Ritualized enjoyment at the end of every day restores batteries. It
shuts off the dulling, subconscious work-obsession. You know, that place
where you’re not quite working, yet not quite letting it go; and thereby
wasting time you should’ve spent with your family (in a way that doesn’t
give you results, which keeps gnawing at you, your life quality and your
family time, day in and day out until – hopefully – you wake up, some
day, and decide it’s time for a change).
With this little x-pm ritual in place, you will know that - at a certain time,
every day - you’re going to stop working and enjoy myself. Non-
negotiably. Whatever you do, at that point, is not work. …Not until you
legitimately find a way to unite the two (and, if you’re anything like I was,
you’re far from it now).
How:
Enjoyment and relaxation=productivity

Before going into the step-by-step action items, I want to hint at what we’re
getting at here… We’ll attack this from several angles – using sound,
clothing, stuff we do and alarms (yep, probably a weird-sounding combo).
Let’s look at the action items…
1. Decide on a time for moving over to enjoy-time. 9pm is ideal, and
easier than you think (you really don't have to be asleep really soon
– can just make sure you're really relaxed, while watching a movie).
2. Create a daily cellphone reminder, 30min before, or so (this
reminder tells you enjoy-mode is up).
3. Set an actual alarm – there has to be sound (which I think is default
with cellphone alarms) – going off at the moment you want to make
the enjoy-time switch). Why…? It will act just like the bells that, in
school, told us class was over (or just like Mazlov’s dogs, if you know
of that story; they started drooling, when they heard the sound of
bells, because they *knew* food was coming). In other words: It tells
our bodies – nervous system, brain, whatever - that it’s time to
change what we’re doing. Makes it way easier, and – slowly but
surely – automatizes the work-to-sleep-mode-switch
4. Create a vibe of relaxation and sleepiness. Think of clothing or
beverages or music that get you relaxed… Anything you associate with
relaxation is what you want. And whatever lacks association to work. If
you wouldn’t do it, think it or wear it at work, it’s probably the right
thing. The idea is to think of anything that comes naturally when you think
"enjoy-mode". No activities yet - just the stuff to wear, drink, eat or listen
to. It’s the vibe we’re after – so anything in the world that you associate to
relaxation and sleepiness is perfect.
4. Think of activities you want to engage in. This can be anything – but,
to make it more compelling, make it the kind of stuff you never allow
yourself to do anymore. The things you wish you gave yourself time to, but
that you think you’ve “grown out of”; because you’re a “serious adult”, now.
Well, you know what…? Fuck serious adult – we live once and, given how
you bust your ass every day, you deserve some rejuvenation (and,
besides, it will probably make your ass-busting more productive).

Maybe, since you began dealing with business, you feel that video games
isn’t “acceptable” (again, the serious adult chiming in with words of self-
help wisdom). Well, you know what…? If playing video games relaxes you
and gives you joy, while overworking steals time from your family, years
from your life and makes you depressed… Who’s the serious adult now?
Pick an activity as childish as possible, relaxing as possible or that
you lose yourself in.
Make the ritual easy, fun & sustainable
We're told - by guru 1, guru 2 or guru 3 - that we need rituals. We may
have even tried getting one (maybe you have one, lying on your mental
shelf, collecting dust, taking up space and sucking energy). Well, what
most people don’t tell us is that we're imperfect. …That our life
experiences have taken us to different places and headspaces; which
means a lot of things won't work for me, or you, personally. In addition, we
haven’t got unlimited willpower
(especially at the end of the day), so pretending we will do anything we set
our minds to is stupid. We won't -- we need ways to make what needs to
be done easy and fun, so it becomes sustainable.
So, let’s have a look at how that’s done.
a)
Be flexible. We cannot ever allow this to be rigid. Rigid means
work and work definitely doesn't mean enjoy-mode. Above, I tell
you to pick certain things just to get started and get an idea of this
whole thing. But, after that point – and at any other point – you’re
more than welcome to venture outside the box. Be flexible in
any way that fits and makes sense to you. If your work glues you to
a screen, alone, all day long while you’re an extrovert, then
perhaps watching a movie isn’t what you should be doing but go
out and meet people. Have a look at your situation, try things,
see what happens and act according to what did happen.

Don’t bore yourself. Ever. No need. If you’re grown tired of x podcast, find
a new one (and if you can’t find a new one in x category, go to y; maybe it
will have things in common, with x, so you learn new things, enrich your
life or makes your ritual more interesting and easier to maintain).
If x music no longer excites/relaxes you, find a new one. Other people
have spotify-playlists you can check out, you can go on allmusic.com and
find related bands, you can go on the tune-in radio app to find awesome
radio channels with your kind of music (introducing you to new groups and
bands).
If you’re not into step-by-step things, then don’t make it a step-by-step
ritual. You could include some things as permanent items, but make those
the stuff like “pouring glass of water”, rather than “watch x kind of
movie” (or even “watch movie”). This isn’t about the activity but the
result.
c) Play around with everything, all the time
If you feel like doing x thing, do x thing, if you feel like play some not-
so-relaxing music tonight, then do that. Just, just play.
d) In the beginning, the habit is the only thing to think about
…And, for that to happen, the right relationship to your ritual is the one and
only priority – go into full-on enjoy-mode or just don’t bother. You DON’T
want to be bored or feel like you’re back in school, because then this will
never become part of life. Long-term is the only term – aim at making it
automatic for you in 6 months – rather than perfection tomorrow. …
Because perfection won't happen. And it wouldn’t matter if it did, or even
be good, because;
1. One day's results is one day’s results (you can only get 100% today, but 50%
times 30 - the days of a month - is 15x as much as a day can produce)
2. Perfection would bore the fuck out of you and set standards that could
never become automatic. And automatic=definition of habitual.
Perfection-minded would mean: only fresh spinach with no spices.
Put gasoline on your enjoyment-fireb)

Habit-minded would mean: making sure to always wilt spinach into your
pasta sauce (100% taste-neutral & impossible to notice for anyone).
Takes 2 minutes, you'll never notice it and you'll feel good as hell about
having done it.
Perfection: 30min of meditation, in complete silence and crosslegged,
two times a day.
Habit: A deep breath first thing when you wake up (you can always do
ten more, but starting will never be hard).
Three final thoughts on this little method
1. Just have fun and start moving toward the goal. You’re not yet in a
place where your body naturally shuts down and “goes to sleep”.
You’re not there yet, and no one knows when you’ll get there, but you
can take action and you can make every action enjoyable, relaxing
and inspiring (it's essentially a choice between habitually drugging
yourself at night, and feeling like shit 90% while doing it, or have fun
and feel great).
2.
Whenever you get bored, instantly switch things around to do what
you enjoy, get excited doing or are inspired by. It may not be the
most relaxing thing but it’s the one you can keep doing (and,
besides, your ability to pick the best things, as well as how relaxed
you are naturally, will improve over time).
3. Do whatever you want, as long as it’s relaxing or enjoyable.
Most important things to
remember:
Batteries need recharging, and relaxing, enjoying yourself is the way
to recharge them
This isn’t about an activity but a result.
the right relationship to this is the one and only priority – make it
enjoy-time or just don’t bother

DONE 
So, what do you think…? It's
important that you actually do
something about your sleep.
If you did like this, how are you going
to make sure this becomes second-
nature in your life…? Not saying you
will necessarily do the exact same
things, but how will you make sure
your days end with relaxation,
enjoyment and time to let go…? I
mean, it’s your life. You can’t wait for
it. If you want any feedback, I’m more
than happy to give it to you. If you’d

like it, just hit me up (and why not add
me) at:
Email: simonhaestoe@gmail.com
Twitter: @LetUsReinvent
Facebook: https://www.facebook.com/simon.hasto.9
Linked-in: https://se.linkedin.com/pub/simon-hästö/23/22/b65
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Enjoy-Yourself-to-Sleep Method

Enjoy-Yourself-to-Sleep Method

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