Seven Steps to a More Vibrant, Energized & Replenished YOU

Dr. Heather Lee Farrell’s

Seven Secrets to a Thriving Life!

Secret One, Part One

Step by Step. One day at a time. Just Begin.

Evening Wind-Down Time

It’s at night when you decide who you will be the next day, so your evening wind-down time is vital.

From a foundational wellness perspective, how you spend the time before you go to sleep is very important, and I believe the evening time sets the stage for your morning.

That is why I offer this tip for Day One instead of jumping right morning time. If you already feel like your day is non-stop and you hit the floor running, adding even a fantastic morning tip; might add to overwhelm.

So, first, let’s invest in setting yourself up for an amazing next day and morning. And don’t worry, we get to the morning time tip soon!

Let’s start small as It can be challenging to invest lots of time to create a healthy-for-you evening time. Even with other focuses in your evening, you can implement this tip in a very, very simple way.

You are ending your day with intention, rather than just letting it get busier or feeling unsatisfied with more left to do. Do you want to feel refreshed and energized the next day? If so, begin the night before.

Benefits, Why Do This?

Investing in a healthy-for-you evening time can lead to optimizing your sleep and supporting hormonal reset. You add more freedom to your evening. You end your day more aware, reflecting on your day, and ultimately replacing unhealthy nighttime habits with habits that serve you more.

Winding down in the evening before bedtime also gives your body a proactive rest! Instead of going from heightened awareness, activity, or busyness, you are transitioning in a way that renews you over time.

Adding one small step to your evening to create a more relaxing or rejuvenating practice will offer tremendous benefits.

How To:
  • If possible, choose a consistent bedtime and keep it. 
    • Consistent means heading to bed within 15 to 20 minutes of your chosen time. You will support your body rhythms and be able to create healthier sleep. The body thrives with a regular bedtime that is not too late at night.
  • Begin to think about slowing down, winding down, and tapering your activity before bedtime.
    • What time to begin? What can you do that is more relaxing?
  • Then do it! Taper activities before bedtime. Work backwards from your chosen bedtime. At first, your evening wind-down time happens right before your prepare for bedtime.
    • Start with 5 to 15 minutes.
    • Consider giving yourself a minimum and sticking to it.
      • For Example: Decide on starting with an Evening wind-down time of 10 minutes but a minimum of 5 minutes.
  • During this time, refrain from being online, on devices, or in brightly lit areas.
    • Consider dim lighting, amber-hued lights, or even candles.
  • This time can be your own time or it can be a shared wind-down time. At first, do the most simple wind-down. It does not need to be an activity; it can be a few moments of relaxing pause.

*Note: All Extras, Bonuses, Daily PDFs, links, and booklets are listed on each Secret’s Part Two web page.

General Program Guiding Tips: 
  • Always come back to reflect on the one step you can do that has the most impact for you. Click Here for Taking Small Steps PDF

  • Know that each day and deliberate practice supports the other. As you develop and expand your practices and empower yourself with these healthy choices in a way that works for you, you will make minor adjustments. Know that is okay–make it work for you! Reach out to me for any feedback. Click here for Deliberate Practices PDF

  • Intention and Commitment: Setting intention is as simple as asking yourself: what you want to get out of the program. What’s your intention? Click here for an Intentions Worksheet.

  • Consider tracking what you do – record your progress. This offers you a tool for self-accountability. A tracker gives you data about the actions you take. I find that data like this can be helpful in evaluating, assessing, and readjusting!  To do this, you can create your tracker in a notebook, use an app, or another method.  Click here for a few different styles of trackers: Tracker 1, Tracker 2, Tracker 3

  • Also, reflect on what thoughts or things are getting in the way. Becoming aware of what we are not aware of is a game changer!  I have a practice sheet for you related to this. Click here for Reflect and Eval Sheet

  • Know that the foundation of making shifts-even tiny ones that matter is your mindset. Not willpower. So, spending time with mindset work creates a solid foundation for your envisioned life and wellness. AND in a way that feels good and works for you!  Creating wellness is rooted in your beliefs, thoughts, and stories you have about yourself. Dont’ worry; I’ve sprinkled a bit into this program!

  • Look for related and in-depth suggestions and tips from me in upcoming emails. I will share some invitations and special-for-you offers as well!