Have you ever found yourself making some plans after work to get somethings done, partake in your hobby or a little self care and instead find yourself consistently binging 5 epsiodes on the couch?

The first of possibly many more Q&A Tuesdays answers this question from kd2013 on Youtube...

"It's happening every single day the last 2 months or so. How do I break the pattern?"

You're in luck KD because today I give you two specific strategies to have a productive afternoon when you get home from your 9-5!

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Do you ever find yourself jamming your day right full right up until the last minute and then all of a sudden it's time to go to bed? Or maybe it's simply that you're too stimulated by TV or food too close to bedtime and you have trouble falling asleep.

Whatever the reason may be, today I'm going to walk you through how you can implement a night wind down routine so you can feel good about your evenings and transition smoothly into bed until lights out.

In this episode I'm going to break down what actually is a night wind down routine and some of the misconceptions some people have revolved around routines at night.

Next we'll talk about the goal of a night wind down routine and some of the life domains you might want to focus on using this routine.

Finally I'll be touching on some troubleshooting regarding consistency and how we can best implement this routine.

I will not be teaching how to actually track this routine. If you're looking to better track your routines, the Ritual Design Planner might be for you.

If for some reason you can't get to bed on time because you find yourself falling down youtube rabbit holes and doom scrolling, then you're probably suffering from something called Revenge Bedtime Procrastination.

I did an entire 5 step episode you can check out here!

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Revenge Bedtime Procrastination... Picture this...you look at the clock and it's 10:30. You're pumped because you know after one episode of your favorite show, you'll be in bed at 11:00 which is perfect. It's exactly what you planned.

One episode comes and goes...and the dreaded "next episode starting in 15 seconds" pops up on the screen.

Without having to move a muscle, you get to give yourself that reward of another 30 minutes of relaxation and leisure with...just...one more episode.

It's now 12:30 and after binging half a series, you start doing the math. "If I get to bed right now, I can still get 5 and half hours....that's not too bad".... You go to set the alarm on your phone and want to just quickly check how many likes you got on your recent post on instagram.

All of a sudden, as if awakening from a coma, you realize it happened again. You fell down a social media rabbit hole and it's 2:00 in the morning. Another crappy night of sleep.

So why does this happen? With all the best intentions of getting to bed on time, all we seem to want to do is stay up as late as possible. It's a problem in our mind because we don't consciously want to stay up but subconsciously there is a different conversation happening.

This is a problem that has come to be known as "Revenege Bedtime Procrastination" It's when your conscious, responsible self knows the benefits of getting a good nights rest and intends to do so but your emotional state is in need of more. We're simply trying to avoid having to start the very next day and if we stay up as late as possible, then in a way we can achieve that.

It's actually getting revenge on ourselves for either an over worked schedule, or something worse.

Today I'm going to break down a very simple 5 step framework that will help you finally overcome Revenge Bedtime Procrastination teach you how to finally get to bed at a reasonable hour.

00:00 Scenario

01:07 Why does this happen

01:24 Revenge Bedtime Procrastination

02:09 Step 1 - Realize this is a problem

03:18 Step 2 - Find the deeper problem

05:38 Step 3 - Uncover the trigger

07:28 Step 4 - Build a plan 08:31 Step 5 - Create Consistency

09:55 Take action immediately

10:38 Don't be hard on yourself

Download the Revenge Bedtime Procrastination guide right here! https://upgrademyrituals.com/procrastination/

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Hey! I just wanted to first say thank you so much for being a UMR subscriber! Without you I'd just be speaking into a microphone...and that would be weird.

A few things...

First I'm going to be releasing new podcast episodes on Wednesday morning instead of Thursday morning. Not too important but something to take note of.

Next I'm pretty excited about.

Usually I've always created my podcast first and then popped a camera in front of me to share on Youtube and other social sites.

Now I'm going to flip it and place my attention towards Youtube first. What does that mean for you as my precious podcast listener? A few things.

1. You'll hear a much more concise and prepared outline of what I'm trying to teach and get across.

2. You'll hear some cool music which will ultimately make this more interesting to listen to!

3. You'll still get context for what you're going to hear with me setting up the episode.

4. Full interviews will be exclusive to the podcast.

I'm really excited and I think you'll love it!

Lastly, I'm so pumped to announce the launch of the UMR Gear shop! We have a few selected items up to start and will be adding more on a regular basis!

Check it out here! https://upgrademyrituals.com/shop/

Thank you again for being a subscriber to the UMR Podcast!

Sign up today to attend one of my workshops!

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Head over to Amazon today to pick up your copy of the Ritual Design Planner! https://www.amazon.com/dp/B0954N8ZZ2

If you're looking to learn more about Ritual Design, head over to http://upgrademyrituals.com/what-is-ritual-design/

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It's hard to put in the hours on your side hustle, practice the guitar and organize your office.

So ultimately the question is... What problem with consistency do you have?

What are the things that are slipping by that are having a negative impact in your life? What are some of the things that would be beneficial to be a little more consistent with?!

Today in this episode, I get deep about how I accidentally uncovered this issue!

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If you're looking to learn more about Ritual Design, head over to http://upgrademyrituals.com/what-is-ritual-design/

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Have you ever set out to start a routine and something derailed you?

You had the intention set to workout first thing in the morning and an hour later you find yourself snoozing for the 5th time?

More often than not, this has to do with the triggers we set in order to begin our routines.

Today on the episode, we're going to dive into the concept of gateway action items. These are the very first action items that we schedule in each routine of our Ritual Design. More importantly, we're going to discuss some positive triggers we can put in place in order to help us defeat procrastination and nail our gateway action item!

Sign up today to attend one of my workshops! http://upgrademyrituals.com/webinar-sign-up/

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If you're looking to learn more about Ritual Design, head over to http://upgrademyrituals.com/what-is-ritual-design/

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Have you ever arrived somewhere and immediately got a weird feeling?

Or maybe you stepped behind the wheel and automatically felt upset BEFORE anyone actually cut you off?!

Or maybe you simply walked downstairs from your living room to your office and felt completely overwhelmed?

Well today, we're going to teach you how to leverage location based triggers for the good. More so, we're also going to explain how to try and avoid the negative ones!

Sign up today to attend one of my workshops! http://upgrademyrituals.com/webinar-sign-up/

Head over to Amazon today to pick up your copy of the Ritual Design Planner! https://www.amazon.com/dp/B0954N8ZZ2

If you're looking to learn more about Ritual Design, head over to http://upgrademyrituals.com/what-is-ritual-design/

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It's a part of human nature to let your emotions get the best of you.

Today on the show, I'm not only going to show you how to actually leverage emotional triggers for your benefit, but I'm going to teach you two other types of triggers that you may not have realized were running the show.

These triggers might remind you of the cue presented to us in Charles Duhigg's book "The Power Of Habit". It's a similar concept except what I've realized is the more we organize these cues, the better we become at taking advantage of them or avoiding them.

The three types of triggers are...

Emotional Triggers

Time Based Triggers

Location Based Triggers

So if you've ever wonder why it's so hard to kick your fast food habit, it may be because your route home from work passes by 5 different fast food joints! Or maybe you've noticed that every night at 8:45 you can't help but strap on your headset and go gaming for hours when you told yourself you were going to set boundaries.

These are just some examples of how we can be triggered into falling into bad and unhealthy patterns.

In today's episode I'm also going to give you some examples of how to actually use triggers for your benefit!

00:00 - Intro

01:17 - Power of Habit

01:47 - Examples

07:40 - Time Based Triggers

09:49 - Location Based Triggers

12:49 - Emotional Triggers

16:36 - Day By Design

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Head over to Amazon today to pick up your copy of the Ritual Design Planner! https://www.amazon.com/dp/B0954N8ZZ2

If you're looking to learn more about Ritual Design, head over to http://upgrademyrituals.com/what-is-ritual-design/

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If you're a parent, you're going to want to stick around for this one!

Our guest today is Jessica Irwin from Rooted In Routine. Jessica is a pediatric occupational therapist, a childhood routine expert and most importantly, a mom (the proof is in the pudding)! She has worked to establish routines for toddlers in numerous disciplines ranging from daycares, preschools, elementary schools and private practice.

Today on the show, Jessica and I have a wide ranging conversation digging into all the aspects behind how we can establish routines for toddlers and young children. We discuss...

02:48 - The science behind why children crave certainty

07:02 - The details behind sleep and nap time routines

23:02 - The ever increasing demands by the education system that inhibits time for play

27:09 - What to do when a routine is not going according to plan

You can find all about Jessica and how she can help you at https://rootedinroutine.com/

If you're looking to jump in and get going, you can find her comprehensive routine guides for each age group below.

0-3 Months Comprehensive Routine Guide https://www.rootedinroutine.com/routineguides/p/0-3-months-comprehensive-routine-guide

3-6 Months Comprehensive Routine Guide https://www.rootedinroutine.com/routineguides/p/0-3-months-comprehensive-routine-guide-xmtww

6-9 Months Comprehensive Routine Guide https://www.rootedinroutine.com/routineguides/p/0-3-months-comprehensive-routine-guide-xmtww-gc5sn

9-12 Months Comprehensive Routine Guide https://www.rootedinroutine.com/routineguides/p/0-3-months-comprehensive-routine-guide-lnygc

0-12 Months Comprehensive Routine Guides Bundle (Includes 0-3, 3-6, 6-9, and 9-12 Months Guides) https://www.rootedinroutine.com/routineguides/p/0-3-months-comprehensive-routine-guide-5nsmb

12-18 Months Comprehensive Routine Guide https://www.rootedinroutine.com/routineguides/p/0-3-months-comprehensive-routine-guide-lnygc-m6dby

Sign up today to attend one of my workshops! http://upgrademyrituals.com/webinar-sign-up/

Head over to Amazon today to pick up your copy of the Ritual Design Planner! https://www.amazon.com/dp/B0954N8ZZ2

If you're looking to learn more about Ritual Design, head over to http://upgrademyrituals.com/what-is-ritual-design/

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The first quarter is up and this is an important time for a few reasons.

Obviously it's the time to check in and see if you've accomplished your quarterly goals! Maybe more importantly, it's a great reminder of how time can play tricks on us. While one year seems like a long time, 3 months can often fly by in a blink of an eye. This is a problem for us over achievers.

So if you're someone who uses the Ritual Design planner, this is pretty straight forward. After you finish your 13th week, you'll be presented two easy pages that help you execute a quarterly review. But if you're not familiar with the Ritual Design planner, no worries.

Today I'm going to walk you through how to wrap up your quarter and keep track of you progress.

If you're looking to review your quarter using the Ritual Design planner, you can pick one up here. https://www.amazon.com/dp/B0954N8ZZ2

Sign up today to attend one of my workshops! http://upgrademyrituals.com/webinar-sign-up/

If you're looking to learn more about Ritual Design, head over to http://upgrademyrituals.com/what-is-ritual-design/

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