hey guys this is stefan from
projectlifemastery.com welcome to my
evening ritual video just sort of a
follow up to the morning ritual video
that I posted about and I've had so many
people say that that videos changed
their life and they've gotten so much
benefit and value from it and the one
question I hear is what do you do before
you go to bed you know what sort of
ritual do you have there and I'm huge on
the morning ritual obviously but you
know having a ritual before you go to
bed is so important just like you take
care of yourself first thing in the
morning to make sure you take care of
your mind or body your emotions you
really make sure that you put yourself
first so that you get the most out of
that day and be happy and fulfilled in
the process an evening ritual is really
about in my opinion about celebrating
the day you know you've really given
everything you've had that day you know
maybe you had some ups and downs you've
had some struggles some challenges but
it's really important at the end of the
day to make sure you learn as much as
you can that day otherwise if you just
repeating the same process so making
sure that you take time to evaluate
things before you get a bad to make sure
that you celebrate things to really make
sure you get the most out of the day to
suck all the juice and really just
celebrate that feel good that's a really
important process and so I have sort of
things that I do before I go to bed that
I want to share with you and I you know
hopefully you're going to incorporate
this into your daily ritual but I going
to have my whiteboard here I'm just
going to quickly go through the stuff
that I do it's not as crazy or as long
as the morning ritual it's more fast but
it's again it's important to take that
time for yourself make sure that you
just really enjoyed that day because you
only have so many days you only have so
many days left to be alive and you want
to make sure that you just enjoy it so
you can live your life fully and have a
rich life so three main things that I
think that I do and you can always add
to this and even take some of the
morning ritual stuff and add it to your
evening ritual you know some people that
they like to read before they go to bed
or watch an inspiring video before they
go to bed or some like that that's great
too you can exercise before you go to
bed as well but just three main things
that I personally do that work for me
and one thing I'll say is I'm always
changing things I'm always modifying
things so what I'm doing today could be
different
I'm doing tomorrow um you know so and I
think it's important to change it up to
spice it up otherwise you can get very
mundane and boring and you know
sometimes I do my morning ritual when I
go outside go for a walk outside
sometimes I do it in my house sometimes
I don't have as much time so I just do a
quick 10 or 15-minute ritual other times
it's more long because I really want it
you know I'm just enjoying myself so
much I'll just kind of keep going with
it so it depends you know I started
throw that out there depends how long
you want to take with it you can modify
it customizes switch it around I think
that's a great thing but for me in the
evening those three things that I do
number one is I do what I called evening
questions and just like the morning
questions I talked about that I got from
Tony Robbins he has evening questions as
well and the evening questions are just
a way for you to reflect on what
happened that day and what you can learn
it is kind of pull everything from that
day because where controls are focus or
questions whenever you ask a question
you're getting an answer and questions
allow you to direct things in the way
that you want if you're really negative
or frustrated or depressed or sad or
whatever or yet you think you had a bad
day it's because you're asking certain
questions that are allowing you to focus
on those negative things and that's what
I see a lot of people do is that they'll
go throughout the day and they have this
perception there's a bad day when really
whether the day was good or bad is not
really true what makes it true is what
you're focusing on the meaning that you
pull from that day from those
experiences and I think every experience
can be good and a positive experience if
you if you look for the positive and if
you look for the positive before you go
to bed and every experience that you
have then you'll no longer have bad
experiences you'll no longer have
problems because they're taking the time
to look at it in an empowering way so
that you can change your perception of
that problem you can kind of reframe it
and go WOW you know it was actually a
good day you know and when you look for
the good in every day there's no more
bad day there's only good days and for
me just you stacked up all those good
days and you have a good life you have
an amazing life and so that's part of
the ritual that you have to get in the
habit of is just making sure that you
look at the events of the day and an
empowering way to make sure that you get
the most from them
and having an evening ritual asking the
evening questions I've been allowing you
to do that so what are the evening
questions that I ask so this might be
you just kind of sit in there for five
or ten minutes and I just asked myself
what was great about today okay what was
great about today and if you had a
really rough day you might say nothing
but I always force myself to find it I
forced myself to look for the good and
again if you look for the good is always
there it's always available you know
what was great about today was I woke up
I had another day alive I took care of
my body today I did my morning ritual I
followed through it got dis done I got
that done I connected with some friends
I connected with some family members um
you know I felt productive whatever you
know you just reflect on the day and you
just answer the question you just find
the answers now I'm breathing my heart
is still functioning that's that's
something miracle if you actually think
about it but most of us don't really
appreciate it or take it you know are
grateful for it because we just take it
for granted you just forget the fact
that being alive is a miracle and it's
something that we should celebrate every
day so I'll go through that first no
just kind of really reflect and just
kind of stack it and again you really
want to feel it you know you don't just
want to intellectually think well you
know this was great that was great this
is great you want to feel it and just
feel grateful for that feel proud of
that feel excited about that you know
just really feel the emotions because
the emotions are the juice of life so
it's making sure you feel those emotions
and you just really asked what was great
about that day and you look for the good
and it will always be there I promise
you um other questions that I ask are
what did I learn today what did I learn
and I'll always try to find some sort of
lesson from that day that I can pull
from um you know maybe I learned just to
take care of my health of my body more
today
maybe I learn I need to you know
schedule things differently or I need to
UM I don't know do this or not
differently maybe I read a book that day
and there's some sort of lesson that I
got from that book and it's really
important you know when
learning stuff you know whether it's
online or whether it's in a book or
audio program whatever it is to
reinforce that and remind yourself about
what you learned because if you don't
remind yourself you don't reinforce it
and you're going to forget so taking the
time just to remind myself kid what did
I learn today and just find a new lesson
each day there's a lot of power in that
finding lessons each day imagine you
know each day are learning new lessons I
mean over a period of time your life is
going to be so different they're going
to have so much more wisdom and
experience with your life because you're
taking the time to learn from every
experience there might have been a
failure that day there might have been a
bad experience that happened but you can
still at least learn from it and if you
don't learn from those bad experiences
that you're going to repeat them so
making sure that you take the time to
learn from every experience is so
important another question I might ask
is how could I use today as an
investment in my future so how can I use
today as an investment in my future you
know I can even ask you know what you
know what was great about today what did
I join today what did I love about today
um you know just really just whatever
questions you want to ask you can modify
it I'll have a blog post with this as
well that you can click to in the
description below but just asking
certain questions that are empowering
questions that are going to motivate you
they're going to cause you to think and
appreciate what happened throughout the
day I think that's so important number
two is journaling and you don't have to
just intellectually do this you can even
write it down if you want actually do
both but I what I do is I have just a
notebook and I'll journal about the day
and the main I'll mainly write about two
things number one is what were all the
accomplishments of that day and I
literally just make a list and point
form all the accomplishments of that day
you know I got this doneness of these
emails I called this person I you know
mean progress in this area I set up a
website and I talked to my assistant I
read this book I did my morning ritual I
went to the gym I did this I did this
now let's make a list of all those
accomplishments and again while I'm
doing it I'm feeling good I'm
I'm like yeah awesome I did this I did
this I'm not just you know going off on
it but I'm actually feeling it as well
which is really important as I said and
then I do the next thing which is magic
moments okay magic moments are different
than accomplishments because magic
moments are certain moments of just
certain emotions that you felt you know
moments that you want to cherish forever
that you always want to remember it's
almost like taking pictures you know you
take pictures during certain moments of
your life and you go back to those
pictures you you feel them again you
know you you go back and you relive
those experiences and so I write down
those moments you know I maybe I had a
certain phone call maybe I had a great
conversation with my girlfriend or maybe
I you know went for dinner the family
member or maybe I was just you know
going for a walk today and I saw people
laughing or smiling or I got some great
news or whatever it is but I really
cherish those magic moments throughout
the day and it's a really amazing
process from the journal because when
you go back to those journals and you
again you relive them you you actually
get to see how you've progressed the
lessons that you learned here to see the
accomplishments that you had you know
you get to see all those moments and
everything and it just really makes you
feel like you're living your life fully
makes you feel like you have a rich life
and I don't know about you if you've
ever experienced this where you know
you'll just go through a month and then
you look at that month you're like man
what happened how did time fly so facts
what happened with that time and unless
you actually Journal that and document
it then you can't really look back and
just even remember what you did you know
so I find it's so important to actually
record that stuff is really good saying
by Jim Rohn which is a life worth living
is worth recording and I think that's so
true so taking the time to journal you
can even journal about you know just
kind of write a letter to yourself you
know I'm not into that kind of
journaling but you can do that as well
just journal about how you felt that day
or feelings that you had or the good and
the bad actually do that once in a while
and I find this a really good way just
to if I'm stressed if I'm depressed if
I'm overwhelmed just to write it out I'm
just going to write a letter to myself
and I have certain letters that have
written to myself um you know that I've
looked back up
from years ago as it's really amazing to
go back and see how what you're feeling
on that day and what you are doing and
what was going on in life so it's a
really rewarding process that you can
add to your day and it could be you know
five minutes it could be ten minutes it
can be two minutes you know but taking
the time for that again it's got to be a
priority for you the third thing to do
is to celebrate celebrate um I think
this is something that's missing for
most of society we don't celebrate
things anymore if you think about it
when do most people celebrate they
celebrate on a birthday to celebrate on
New Year's or Christmas or when their
sports team wins and they're like yeah
you know we did it you want the
championship we won a game but really
you didn't do
you know you washed you didn't do
anything and you don't need an excuse to
celebrate which is the belief that most
people have is that something has to
happen for you to celebrate your life
and that's such you can
celebrate today you can celebrate
anything you know in my opinion I
celebrate the moment I wake up I
celebrate the moment I get something
done you know if I got a task done if I
you know read a book today if I sent an
email if I did something challenging I
celebrated the hard and easy things
because what you're doing is you're
giving yourself pleasure your your
conditioning your mind to get addicted
to the process of doing the things that
you want to do if you have a hard time
exercising or if you have a hard time
eating healthy or waking up early or
whatever it is when you do those things
you want to reward yourself you want to
celebrate yourself it's just like
training a dog or you know an animal or
something like that they're trained to
positive reinforcement and so you have
to give yourself that positive
reinforcement as well and the challenge
is most people they themselves up you
know they didn't get something done or
wasn't good enough or whatever it is
themselves up or they only focus on the
negative things so what that didn't get
done that day they focus on the
negatives oh I didn't do this right I
didn't do that and they just get
stressed out about it and they feel
painful and that what that's doing is
that is creating pain in your brain and
then your brain is not going to want to
do those things because you just
associate someone
Payne to him so whatever gets rewarded
gets repeated the more you reward
yourself each day for all the little
things is just going to stack up and
you're just going to love doing those
things and it's going to become a
positive addiction where it's not going
to require any willpower is this going
to be automatic it's going to be a
habitual you're going to be pulled
towards it okay so positive
reinforcement celebrating a Sookie I
just emotionally give myself that gift I
just pat myself on the back or I smile I
feel good I might put on some music
sometimes you know it if I get certain
things done I'll give myself an
opportunity just to watch a movie or go
on Facebook or you know just go on
YouTube or watch the hockey game or the
basketball game or whatever those things
are a reward for the hard work that I
did that day okay and when you actually
do those things you take the time to
enjoy watching the game or or watching
that movie whatever it will actually
enjoy so much more because you feel like
you earned it you feel like you did
something for that and it's so much more
rewarding when you actually look at it
that way as opposed to just you get
nothing done and you're sitting around
and doing nothing and then you just beat
yourself up and you know you're just
you're going in this downward cycle this
vicious cycle that's going to be really
hard for you get out of okay so those
three things are the main things that I
do before I go to bed of course there's
a lot more things you could do you could
and I honestly I switch it up all the
time as I said so it could be reading it
can be listen to music
be watching different videos you can do
exercise before you go to bed you know
there's so much more you could add to it
but I think those are the most important
things that you can just really
implement to your nighttime ritual to
really make sure you get the most under
the day you really get the juice out of
it and really just reward yourself and
having a whiteboard like this is really
beneficial you know a lot of people have
actually gone ahead and gotten
whiteboards after watching my morning
ritual video which i think is amazing
and I love it just because having a
visual visual kind of way to track
things is really important to make sure
that you're accountable you're following
through on
so you know if I got it done you know
I'll just do a check
you know checkmark whatever you know
when I go through the day
I'll even celebrate that as well you
know you don't have to have a whiteboard
but having something is important maybe
it's just having a piece of paper on
your fridge you know have something so
you can track your progress be
accountable to it make sure that you're
following through so that's it for today
guys I hope you enjoyed this video as a
follow-up to the morning ritual make
sure you check out my blog project like
master comm make sure you subscribe to
my channel tell people about it you know
I've just been overwhelmed by how much
it's grown and the difference I've been
able to make and it just inspires me to
keep going with it so leave a comment
like my videos check out my blog send me
a message if you want happy to hear from
you but overall just thanks for watching
guys I really hope that you really take
this and apply to your life and I'll
talk to you soon bye
you
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