Nightly Reset Habits to Adopt in Your 30s

Good evening. I'm Wolf, a habit coach.
Please see below for more about me!

"Ah, I wish I had handled that better at the time..."

When you get home, while you're in the bath, and even after you've climbed into bed.

This was me about seven years ago, suffering.
Aren't you also having unpleasant work thoughts spinning around in your head all the time?

I understand.
I, too, used to have my brain hacked by work stress.

Even though I was physically at home, I felt like my boss was constantly standing in my head.
I would fall into a shallow sleep without ever truly resting, and the next morning I would drag my lead-heavy body to work again.

It's incredibly painful, isn't it?

That is exactly why I want to tell you this now.
Please, absolutely stop trying to "forget unpleasant things through sheer willpower."

Chapter 1: If You Don't Clear Your Brain, It Will Freeze

When your computer slows down, what do you do?
You don't try to click the mouse harder with willpower, right?
You close unnecessary tasks or restart it to clear the cache.

The human brain is exactly the same.
Emotions like "Ugh, that's annoying!" or "I have to do that too"
incomplete tasks consume your brain's memory (working memory) intensely.

Even if you try to forget them through willpower, they keep running in the background.

In other words, what we need at night is not mental theory, but
a physical "logout ritual."

Chapter 2: One Reset Habit to Make the Next Day Perfect

I will introduce the "ultimate reset habit" that I learned while crawling out of rock bottom,
and that I still perform every single day without fail.

It is journaling and a digital shutdown.

1. Write down everything in your head 30 minutes before bed
   The unpleasant things that happened today, things that made you angry, anxieties about tomorrow. Just write it all down, whether digitally or on paper. (I dump everything into my favorite "second brain" app.)

2. Once you've written it down, put your smartphone in another room
   Say out loud, "I'm leaving this problem here. Today is over!" and don't bring your smartphone into the bedroom.

That's all it takes.

The key is to "write it down and physically distance yourself."
When the brain confirms that the anxieties it was holding onto have been saved to an "external recording medium," it immediately feels at ease and stops thinking about them.

Chapter 3: Ending the Day Properly

Back then, I didn't know this 'art of resetting'.
I was always rushed, anxious, and wearing myself thin.

If you feel like your mind isn't at rest right now,
it is not your fault.
You just didn't know the right way to let your brain rest.

Daily stress might be unavoidable.
However, anyone can create a system to 'wash away the day's grime before the day is over'.

Tonight, before you go to sleep, try writing down the clutter in your head for just five minutes.
I guarantee that just doing that will dramatically change how 'in top form' you feel tomorrow morning.

Spend a night taking care of yourself, and let's keep fighting together starting tomorrow!

▼ To those who want to change
If you want to change, start by taking action.

In this note, I continue to share information on 'adopting habits that extend your healthy life expectancy and increase your long-term free time'.

On that note, we cannot turn a blind eye to earning money.
Earning money is something many people truly desire, and I feel the same way.

Therefore, I will introduce what people who have already achieved those goals are practicing,
as well as things I have purchased myself that I truly feel helped me move forward.

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▼ Ritsuto-san
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▼About Obsidian
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Wolf | Habituation Coach