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Thomas Frank Study Tips, 7 Things You Need to STOP Doing at Night

7 Things You Need to STOP Doing at Night

- Our culture seems to have a fixation with mornings.

Books like the Miracle Morning

and websites like My Morning Routine

love extolling the virtues of waking up super early

and building a strong morning routine

with lots of healthy habits in it like meditation.

And of course putting lots of butter in your coffee.

But what about the evenings?

Here's the thing, nothing exists in isolation and this is especially true of your mornings.

If you're lax about your evenings, if you're lax about the time when you go to bed or what you do at night,

then your mornings are probably

gonna be pretty lackluster as well.

So here are seven things you need to stop doing at night

because you can fix your nights

then your tomorrow morning's get better as well. Number one, stop going to bed at inconsistent times.

And note that I didn't say stop going to bed late because that actually works for some people.

Everyone has a different chronotype,

which is a biologically hardwired propensity

to go to sleep and wake up at different times.

Some people do really well going to bed super early,

waking up at 4:30 in the morning,

doing the whole Jocko Willink thing

and some people do well working late into the night

and then sleeping in to compensate.

But regardless of the exact time,

the reality for most of us is that we're trying to get up at a consistent time and when that's the case going to bed at an inconsistent time the night before

leads to inconsistent amounts of sleep.

So to fix this, first figure out how much sleep you need.

The guidelines put up at the National Sleep Foundation

are a great place to start and you can also use apps

like Sleep Cycle to figure out your own specific

sleeping habits if you want to be more accurate.

Once you've got that data then establish a bedtime that fits with it and stick with it.

Which of course is easier said than done

so the question then becomes

how do you go to bed on time consistently?

Well, that's the focus of my next suggestion. Stop doing your main activities,

working, hanging out with friends, watching TV shows,

playing video games well before your bedtime.

In my experience this is the main reason

that I tend to push my bedtime off.

I'll be playing a video game or watching a TV show and notice that it's getting near my bedtime but then tell myself that I can just go to bed

right after I'm done. I can just roll right into bed.

Which is of course a lie.

I've got to do stuff before I can go to bed. Brush my teeth, clean up, all that good stuff

and that keeps pushing my bedtime it later and later.

So the solution here is to set a wind down time.

At least 30 minutes before your bedtime.

This is the point we should stop doing

whatever it is you're doing, start getting ready bed and getting ready to go to bed.

Once you're ready for bed it's fine to go and do something else until your bed time actually rolls around.

Maybe you play an instrument for a while like I like to

or read a book, or maybe even watch some TV.

There's actually conflicting research out there about the harmfulness of TV at night so it might work fine

for you but whatever is you pick it should be something

that's relaxing and that's easy to put down when it's actually time to go to bed. Which brings me to my third item on the list.

Stop using the internet before bed.

Nothing has a greater ability to trick you

into staying up later and later than the Internet.

Sure, binge-worthy TV shows can be a temptation as well

but at least before you start an episode of one of those

you know beforehand that you're gonna dedicate 30 minutes or an hour to that and it's often possible to talk yourself down.

But with Reddit and Twitter

and Instagram and all these social media sites,

it's so easy to tell yourself that you're just gonna spend one or two minutes scrolling and then get to bed.

Which is almost never the case.

So when your wind down time rolls around

the first thing that you should do is fully

shut off your computer and put your phone somewhere

where it's not going to distract you. And if you're one of those people who uses your phone as your alarm clock then that deserves scrutiny as well.

And I say this is somebody

who does use their phone as alarm clock.

If you find yourself reaching for your phone

when you're in bed, if you find yourself not going to bed when you should

because it's on your nightstand, then maybe it'd be a good idea to get yourself an old-fashioned digital alarm clock

and keep your phone in a different room.

All right, next up, stop drinking caffeinated beverages

before bed, which should be obvious.

But also even in the late afternoon.

Now, you probably already know that having a coffee

or energy drink right before bed is going to harm

the quality of your sleep.

But research has found that caffeine consumption

even up to six hours before bedtime

can do the exact same thing.

Now this is the point of the video

where I'm going to say your mileage may vary because I know from personal experience

that I can have coffee at 7:00 p.m.

8 p.m. and go to sleep just fine with no problems.

But if you're having trouble getting to sleep or you're waking up in the middle of the night, if the quality of your sleep is suffering,

then cut off the caffeine consumption

in the early afternoon.

Now, that may leave you coffee and tea lovers wondering

what do I drink at night?

And my personal suggestion is herbal tea

which actually isn't tea at all because tea always has caffeine unless it's decaffeinated which makes it gross but there are herbal tea blends

out there that are delicious and non-caffeinated.

My personal favorites are fireside vanilla spice

and Bengal spice.

Though a lot of people also like to go for chamomile

and while there isn't a whole lot of scientific evidence out there that chamomile is actually a sleep aid,

it is indeed a relaxing drink and well,

that's pretty good for going to sleep too. That brings us to item number five which is admittedly

a bit of a departure from everything else

on this list but I did want to include it.

Stop going to bed angry.

This is a rule that I set for myself back

when I started dating my girlfriend

and it's been very helpful ever since. I guess the way that I look at it is that each day

is its own self-contained journey

and I don't want to end that journey on a sour note. I don't want to be angry at her, I don't want her to be angry at me, so if I can help it and I can,

I want to at least address the situation,

make my apologies because often I do need to make an apology

and make sure that the emotions have simmered down

and cooled off a little bit before we go to sleep

and maybe work on it some more the next day.

All right, item number six.

Maybe stop working out late at night.

So back when I was in college I would often do just that.

When I live in the dorms I would often wait until 9:00 p.m.

sometimes even 10:00 p.m. to go to the dorm gym

and get a workout in and then go to bed.

And that worked out pretty well for me.

However, and again this is a your mileage may vary thing,

if you do this you might find it difficult to go to sleep.

And the reason for that is that working out,

especially if you do a hard cardio workout,

or you go really, really hard,

raises your core body temperature

and that body temperature doesn't come back down to normal levels for quite some time.

And of course, as anyone who's ever slept in a hot room knows, going to sleep with an elevated

body temperature isn't really the easiest thing in the world to do.

So if you're used to exercising in the evenings but you're finding it difficult to fall asleep then maybe try moving your workouts to the mornings.

Now, one thing that I do want to note

is that things like yoga and light stretching,

these are probably not gonna raise that body temperature

very much so those are totally fine to do before bed

and I often like doing some light stretches

before I go to bed, personally.

That brings us to the final item on our list

which is to stop leaving messes

for yourself to clean up in the morning.

You probably know this just as well as I do.

It's so easy to go to bed and tell yourself that you're gonna clean up the mess in the kitchen or on the desk in the morning

because you're gonna have more energy then. You're gonna have more time. But here's the problem with doing that. When you wake up the next day

instead of being able to roll

right into your morning routine or get right to work,

you are immediately interrupting your momentum

by having to clean up your mess from the night before.

And I know from personal experience that this interruption

to momentum can often have knock-on effects.

It can make my entire day less productive as a result.

So instead use part of wind down time to reset your space.

Do the dishes, clean off your desk,

close any programs on the computer,

do whatever it is that you need to do to make your space

immediately usable the next morning.

That way you can wake up and immediately get into the habits

in your morning routine.

One of which could be spending some time at the start

of your day working to broaden your base of knowledge.

Like we talked about in my previous video

about Leonardo da Vinci,

one thing that can really help you become

a better problem-solver and boost your job prospects

is working to become a T-shaped person.

Someone with a deep knowledge and an expert

in a few specific areas along with a much broader base

of shallower knowledge they can draw upon

to solve problems creatively.

And a great place to start building that base of knowledge

is Curiosity Stream, which has over 2,400 high-quality

documentaries that can broaden your knowledge in science,

nature, technology, history, and lots lots more.

Including ones from Stephen Hawking and Sigourney Weaver.

Though if you want a personal recommendation,

I'm gonna recommend you start with a documentary called Order and Disorder which traces the development

of communications technology and how we transmit

information across the globe.

You can get access to all these documentaries for just $2.99

per month, which is really really affordable.

But since you watch my channel,

you can also get your first 31 days for free

by going over to curiositystream.com/Thomas

and using the promo code Thomas when you sign up.

Big thanks as always goes out to Curiosity Stream

for sponsoring this video being a supporter of my channel

and thank you as well for watching.

If you enjoyed this video,

hit that like button and get subscribed right there

so you don't miss out on future videos. And also click right there to get a free copy of my book

on how to earn better grades if you haven't done so already. You can also watch one more video on this channel

right over here or check out our latest podcast episode

right over here if you want to listen to something

that is you know more than eight minutes long.

Thanks for watching and I'll see you in the next one.

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7 Things You Need to STOP Doing at Night 7 Dinge, die Sie nachts nicht mehr tun sollten 7 cosas que tienes que dejar de hacer por la noche 7 choses que vous devez cesser de faire le soir 7 coisas que precisa de deixar de fazer à noite 你需要在晚上停止做的 7 件事

- Our culture seems to have a fixation with mornings. ||||||การยึดติด|| - Nuestra cultura parece tener una fijación con las mañanas. - Nossa cultura parece ter uma fixação pelas manhãs.

Books like the Miracle Morning Livros como a manhã do milagre

and websites like My Morning Routine |||meu||

love extolling the virtues of waking up super early |exaltando||||||| |vantant||||||| |praising||||||| |สรรเสริญ||คุณธรรม||||| amor|enaltecendo||||||| me encanta ensalzar las virtudes de levantarse super temprano amo exaltando as virtudes de acordar muito cedo

and building a strong morning routine e construir uma forte rotina matinal

with lots of healthy habits in it like meditation. con muchos hábitos saludables como la meditación. com muitos hábitos saudáveis, como meditação.

And of course putting lots of butter in your coffee. Y, por supuesto, poner mucha mantequilla en el café. E, claro, colocar muita manteiga no café.

But what about the evenings? Mas e as noites?

Here's the thing, nothing exists in isolation Aquí está la cosa, nada existe de forma aislada É o seguinte, nada existe isoladamente and this is especially true of your mornings.

If you're lax about your evenings, ||permisivo||| ||négligent||| ||not strict||| ||ไม่เข้มงวด||| se||||| Se você é relaxado em suas noites, if you're lax about the time when you go to bed or what you do at night,

then your mornings are probably

gonna be pretty lackluster as well. |||not very exciting|| |||poco brillante|| |||ไม่โดดเด่น|| |||sem brilho||

So here are seven things you need to stop doing at night

because you can fix your nights porque você pode consertar suas noites

then your tomorrow morning's get better as well. |||da manhã|||| Number one, stop going to bed at inconsistent times. um||||||||

And note that I didn't say stop going to bed late E note que eu não disse para parar de ir para a cama tarde because that actually works for some people. porque eso realmente funciona para algunas personas. porque isso realmente funciona para algumas pessoas.

Everyone has a different chronotype, ||||biological sleep pattern ||||ประเภทเวลา ||||cronotipo Cada persona tiene un cronotipo diferente, Todo mundo tem um cronótipo diferente,

which is a biologically hardwired propensity qui est||||innée biologiquement| |||||innate tendency |||||แนวโน้มที่ฝังอยู่ |||biologicamente|inata|propensão que é uma propensão biologicamente conectada

to go to sleep and wake up at different times. ir dormir e acordar em horários diferentes.

Some people do really well going to bed super early, A algunas personas les va muy bien acostarse muy temprano,

waking up at 4:30 in the morning,

doing the whole Jocko Willink thing |||Extreme discipline mindset|Embrace discipline mindset| |||Jocko Willink|Willink| |||fazendo toda a coisa do Jocko Willink|fazendo toda a coisa do Jocko Willink|

and some people do well working late into the night

and then sleeping in to compensate. y luego dormir hasta tarde para compensar.

But regardless of the exact time, |ไม่ว่าจะ|||| |independentemente|||| Pero independientemente de la hora exacta,

the reality for most of us is that we're trying to get up la realidad para la mayoría de nosotros es que estamos tratando de levantarnos a realidade para a maioria de nós é que estamos tentando nos levantar at a consistent time and when that's the case en un tiempo consistente y cuando ese es el caso em um momento consistente e quando for o caso going to bed at an inconsistent time the night before acostarse a una hora incoherente la noche anterior ir para a cama em um horário inconsistente na noite anterior

leads to inconsistent amounts of sleep. conduce a cantidades incoherentes de sueño.

So to fix this, first figure out how much sleep you need. Así que para solucionarlo, primero averigua cuántas horas de sueño necesitas. Então, para consertar isso, primeiro descubra quanto sono você precisa.

The guidelines put up at the National Sleep Foundation As diretrizes publicadas na National Sleep Foundation

are a great place to start and you can also use apps são um ótimo lugar para começar e você também pode usar aplicativos

like Sleep Cycle to figure out your own specific como o ciclo do sono para descobrir o seu próprio

sleeping habits if you want to be more accurate. hábitos de sono, se quiser ser mais preciso.

Once you've got that data then establish a bedtime ||||||||hora de dormir Depois de obter esses dados, estabeleça uma hora de dormir that fits with it and stick with it. |||||combinar|| que se encaixa com ele e fique com ele.

Which of course is easier said than done O que é mais fácil falar do que fazer

so the question then becomes então a questão então se torna

how do you go to bed on time consistently?

Well, that's the focus of my next suggestion. Stop doing your main activities, Pare de fazer suas atividades principais,

working, hanging out with friends, watching TV shows,

playing video games well before your bedtime. ||||||hora de dormir jogar videogame bem antes de dormir.

In my experience this is the main reason Na minha experiência, este é o principal motivo

that I tend to push my bedtime off. que costumo adiar minha hora de dormir.

I'll be playing a video game or watching a TV show and notice that it's getting near my bedtime e percebo que está chegando a hora de dormir but then tell myself that I can just go to bed mas então digo a mim mesma que posso simplesmente ir para a cama

right after I'm done. logo depois que eu terminar. I can just roll right into bed. |||||en| |||me deitar||| Eu posso apenas rolar direto para a cama.

Which is of course a lie. |||||mentira O que é obviamente uma mentira.

I've got to do stuff before I can go to bed. Eu tenho que fazer coisas antes de poder ir para a cama. Brush my teeth, clean up, all that good stuff Escovar os dentes, limpar, todas essas coisas boas

and that keeps pushing my bedtime it later and later. e isso continua empurrando minha hora de dormir cada vez mais tarde.

So the solution here is to set a wind down time. ||||||||tiempo de inactividad|| Portanto, a solução aqui é definir um tempo de inatividade.

At least 30 minutes before your bedtime.

This is the point we should stop doing

whatever it is you're doing, o que quer que você esteja fazendo, start getting ready bed and getting ready to go to bed. comece a se arrumar para dormir e se preparar para ir para a cama.

Once you're ready for bed Quando estiver pronto para dormir it's fine to go and do something else tudo bem ir e fazer outra coisa until your bed time actually rolls around. |||||arrive enfin| até a hora de dormir realmente chegar.

Maybe you play an instrument for a while like I like to Talvez você toque um instrumento por um tempo como eu gosto de

or read a book, or maybe even watch some TV. ou ler um livro, ou talvez até assistir TV.

There's actually conflicting research out there Il y a||contradictoires||| ||contradictory||| ||conflitante||| Na verdade, existem pesquisas conflitantes por aí about the harmfulness of TV at night so it might work fine ||nocivité||||||||| ||prejudicial||||||||| sobre a nocividade da TV à noite, para que possa funcionar bem

for you but whatever is you pick it should be something para você, mas o que você escolher, deve ser algo

that's relaxing and that's easy to put down isso é relaxante e fácil de largar when it's actually time to go to bed. Which brings me to my third item on the list.

Stop using the internet before bed. Pare de usar a internet antes de dormir.

Nothing has a greater ability to trick you ||||||enganar| Nada tem maior capacidade de enganar você

into staying up later and later than the Internet. em ficar cada vez mais tarde do que a Internet.

Sure, binge-worthy TV shows can be a temptation as well Certos programas de TV dignos de compulsão também podem ser uma tentação

but at least before you start an episode of one of those mas pelo menos antes de você começar um episódio de um daqueles

you know beforehand that you're gonna dedicate 30 minutes você sabe de antemão que vai dedicar 30 minutos or an hour to that and it's often possible to talk yourself down. para se acalmar.

But with Reddit and Twitter

and Instagram and all these social media sites, e Instagram e todos esses sites de mídia social,

it's so easy to tell yourself that you're just gonna spend é tão fácil dizer a si mesmo que você só vai gastar one or two minutes scrolling and then get to bed. um ou dois minutos de rolagem e depois vá para a cama.

Which is almost never the case. O que quase nunca é o caso.

So when your wind down time rolls around Então, quando o tempo de relaxamento chega

the first thing that you should do is fully a primeira coisa que você deve fazer é totalmente

shut off your computer and put your phone somewhere desligue o computador e coloque o telefone em algum lugar

where it's not going to distract you. |||||déranger| onde não vai distraí-lo. And if you're one of those people who uses your phone as your alarm clock then that deserves scrutiny as well. |||||||การตรวจสอบ|| como seu despertador, isso também merece escrutínio.

And I say this is somebody

who does use their phone as alarm clock. quem usa o telefone como despertador.

If you find yourself reaching for your phone Se você pegar seu telefone

when you're in bed, quando você está na cama, if you find yourself not going to bed when you should se você não vai para a cama quando deveria

because it's on your nightstand, ||||parce que c'est sur ta table de chevet ||||mesa de noche ||||criado-mudo porque está na sua mesa de cabeceira, then maybe it'd be a good idea to get yourself então talvez seja uma boa ideia arranjar an old-fashioned digital alarm clock

and keep your phone in a different room.

All right, next up, stop drinking caffeinated beverages ||||||มีคาเฟอีน| ||||||cafeinadas|bebidas

before bed, which should be obvious.

But also even in the late afternoon.

Now, you probably already know that having a coffee Agora, você provavelmente já sabe que tomar um café

or energy drink right before bed is going to harm ou bebida energética antes de dormir vai fazer mal

the quality of your sleep. a qualidade do seu sono.

But research has found that caffeine consumption Mas a pesquisa descobriu que o consumo de cafeína

even up to six hours before bedtime até seis horas antes de dormir

can do the exact same thing. pode fazer exatamente a mesma coisa.

Now this is the point of the video Agora este é o ponto do vídeo

where I'm going to say your mileage may vary ||||||experiencia|| ||||||os resultados podem variar|| onde eu vou dizer que sua milhagem pode variar because I know from personal experience

that I can have coffee at 7:00 p.m. que eu posso tomar um café às 19h

8 p.m. 20h and go to sleep just fine with no problems. e vá dormir bem sem problemas.

But if you're having trouble getting to sleep Mas se você está tendo problemas para dormir or you're waking up in the middle of the night, ou você está acordando no meio da noite, if the quality of your sleep is suffering,

then cut off the caffeine consumption então corte o consumo de cafeína

in the early afternoon. no início da tarde.

Now, that may leave you coffee and tea lovers wondering Ahora, los amantes del café y el té se preguntarán Agora, isso pode deixar os amantes de café e chá se perguntando

what do I drink at night? ¿qué bebo por la noche? o que eu bebo a noite?

And my personal suggestion is herbal tea Y mi sugerencia personal es té de hierbas E minha sugestão pessoal é chá de ervas

which actually isn't tea at all because tea que en realidad no es té en absoluto porque el té que na verdade não é chá, porque chá always has caffeine unless it's decaffeinated |||||descafeinado siempre tiene cafeína, a menos que sea descafeinado sempre tem cafeína, a menos que seja descafeinado which makes it gross but there are herbal tea blends |||asqueroso|||||| |||mas há misturas de chá de ervas|||||| lo que lo hace asqueroso pero hay mezclas de té de hierbas o que o torna bruto, mas existem misturas de chá de ervas

out there that are delicious and non-caffeinated. ||||||not containing caffeine| deliciosos y sin cafeína.

My personal favorites are fireside vanilla spice ||||cozy fireplace setting|| ||||de chimenea|| ||||baunilha e especiarias à beira da lareira|| Mis favoritos son los de vainilla y especias. 내가 가장 좋아하는 것은 fireside vanilla spice As minhas preferidas são a fireside vanilla spice

and Bengal spice. |region in India|flavorful seasoning

Though a lot of people also like to go for chamomile ||||||||||chamomile tea

and while there isn't a whole lot of scientific evidence out there that chamomile is actually a sleep aid, lá fora, que a camomila é realmente um auxílio para dormir,

it is indeed a relaxing drink and well, é de fato uma bebida relaxante e bem,

that's pretty good for going to sleep too. That brings us to item number five which is admittedly |||||||||il est vrai Isso nos leva ao item número cinco, que é reconhecidamente

a bit of a departure from everything else um pouco diferente de tudo o mais

on this list but I did want to include it. nesta lista, mas eu queria incluí-lo.

Stop going to bed angry. Pare de ir para a cama com raiva.

This is a rule that I set for myself back Esta é uma regra que eu estabeleci para mim de volta

when I started dating my girlfriend quando eu comecei a namorar minha namorada

and it's been very helpful ever since. e tem sido muito útil desde então. I guess the way that I look at it is that each day Eu acho que a maneira que eu vejo é que a cada dia

is its own self-contained journey é sua própria jornada independente

and I don't want to end that journey on a sour note. e não quero terminar essa jornada com uma nota azeda. I don't want to be angry at her, Eu não quero ficar com raiva dela, I don't want her to be angry at me, Eu não quero que ela fique com raiva de mim, so if I can help it and I can, então, se eu puder ajudar e puder,

I want to at least address the situation,

make my apologies because often I do need to make an apology peço desculpas porque muitas vezes eu preciso pedir desculpas

and make sure that the emotions have simmered down |||||émotions apaisées||calmé| |||||||calmed down| |||||||se han calmado|se han calmado |||||||e certifique-se de que as emoções tenham se acalmado| e certifique-se de que as emoções diminuíram и убедиться, что эмоции улеглись

and cooled off a little bit before we go to sleep |e esfriou um pouco antes de irmos dormir||||||||| e esfriou um pouco antes de irmos dormir

and maybe work on it some more the next day. e talvez trabalhe mais nisso no dia seguinte.

All right, item number six.

Maybe stop working out late at night.

So back when I was in college I would often do just that. Então, quando eu estava na faculdade, costumava fazer exatamente isso.

When I live in the dorms I would often wait until 9:00 p.m. |||||repúblicas||||||| Quando eu moro em dormitórios, muitas vezes espero até 21:00

sometimes even 10:00 p.m. às vezes até 22h to go to the dorm gym ||||หอพัก| ir para a academia do dormitório

and get a workout in and then go to bed. e faça um treino e depois vá para a cama.

And that worked out pretty well for me. E isso funcionou muito bem para mim.

However, and again this is a your mileage may vary thing, |||||||no entanto, e novamente isso pode variar dependendo de cada caso||| No entanto, e mais uma vez, sua milhagem pode variar

if you do this you might find it difficult to go to sleep. se você fizer isso, poderá achar difícil dormir.

And the reason for that is that working out, E a razão para isso é que malhando,

especially if you do a hard cardio workout,

or you go really, really hard, ou você vai muito, muito difícil,

raises your core body temperature aumenta sua temperatura corporal central

and that body temperature doesn't come back down e essa temperatura corporal não desce to normal levels for quite some time. a níveis normais por algum tempo.

And of course, as anyone who's ever slept E claro, como qualquer pessoa que já dormiu in a hot room knows, going to sleep with an elevated em uma sala quente sabe, indo dormir com um elevado

body temperature isn't really the easiest thing temperatura corporal não é realmente a coisa mais fácil in the world to do. no mundo para fazer.

So if you're used to exercising in the evenings Então, se você está acostumado a se exercitar à noite but you're finding it difficult to fall asleep mas você está achando difícil adormecer then maybe try moving your workouts to the mornings. |||||treinos||| então, talvez tente mudar seus treinos para o período da manhã.

Now, one thing that I do want to note Agora, uma coisa que eu quero observar

is that things like yoga and light stretching, são coisas como ioga e alongamento leve,

these are probably not gonna raise that body temperature

very much so those are totally fine to do before bed muito então esses são totalmente bons para fazer antes de dormir

and I often like doing some light stretches |||||||étirements légers e geralmente gosto de fazer alguns alongamentos leves

before I go to bed, personally. antes de ir para a cama, pessoalmente.

That brings us to the final item on our list Isso nos leva ao último item de nossa lista

which is to stop leaving messes qui|||||désordres |||||desordenes |||||bagunças que é parar de deixar bagunça

for yourself to clean up in the morning. para você mesmo limpar pela manhã.

You probably know this just as well as I do. Você provavelmente sabe disso tão bem quanto eu.

It's so easy to go to bed and tell yourself É tão fácil ir para a cama e dizer a si mesmo that you're gonna clean up the mess in the kitchen que você vai limpar a bagunça da cozinha or on the desk in the morning ou na mesa pela manhã

because you're gonna have more energy then. porque você terá mais energia então. You're gonna have more time. Você vai ter mais tempo. But here's the problem with doing that. Mas aqui está o problema em fazer isso. When you wake up the next day Quando você acordar no dia seguinte

instead of being able to roll em vez de ser capaz de rolar

right into your morning routine or get right to work, direto para sua rotina matinal ou mãos à obra,

you are immediately interrupting your momentum você está interrompendo imediatamente seu ímpeto

by having to clean up your mess from the night before. por ter que limpar sua bagunça da noite anterior.

And I know from personal experience that this interruption E eu sei por experiência própria que esta interrupção

to momentum can often have knock-on effects. 勢いをつけることはしばしばノックオン効果をもたらすことができます。 para a dinâmica pode muitas vezes ter efeitos indirectos.

It can make my entire day less productive as a result. Como resultado, pode tornar meu dia inteiro menos produtivo.

So instead use part of wind down time to reset your space. Portanto, use parte do tempo de inatividade para redefinir seu espaço.

Do the dishes, clean off your desk,

close any programs on the computer,

do whatever it is that you need to do to make your space

immediately usable the next morning. imediatamente utilizável na manhã seguinte.

That way you can wake up and immediately get into the habits Dessa forma, você pode acordar e entrar imediatamente nos hábitos

in your morning routine.

One of which could be spending some time at the start Um dos quais poderia estar passando algum tempo no início

of your day working to broaden your base of knowledge. |||||élargir|||| do seu dia trabalhando para ampliar sua base de conhecimento.

Like we talked about in my previous video

about Leonardo da Vinci,

one thing that can really help you become uma coisa que pode realmente ajudá-lo a se tornar

a better problem-solver and boost your job prospects |||||aumente||| um melhor solucionador de problemas e aumente suas perspectivas de emprego

is working to become a T-shaped person. está trabalhando para se tornar uma pessoa em forma de T.

Someone with a deep knowledge and an expert Alguém com um conhecimento profundo e um especialista

in a few specific areas along with a much broader base em algumas áreas específicas, juntamente com uma base muito mais ampla

of shallower knowledge they can draw upon |moins approfondi||||| |más superficial||||| |mais superficial||||| de conhecimento mais superficial, eles podem recorrer

to solve problems creatively. |||de manière créative

And a great place to start building that base of knowledge

is Curiosity Stream, which has over 2,400 high-quality é Curiosity Stream, que tem mais de 2.400 de alta qualidade

documentaries that can broaden your knowledge in science, documentários que podem ampliar seu conhecimento em ciências,

nature, technology, history, and lots lots more.

Including ones from Stephen Hawking and Sigourney Weaver. ||||||Actress Sigourney Weaver|the actress ||||||Sigourney|

Though if you want a personal recommendation,

I'm gonna recommend you start with a documentary called Order and Disorder which traces the development

of communications technology and how we transmit

information across the globe.

You can get access to all these documentaries for just $2.99

per month, which is really really affordable.

But since you watch my channel,

you can also get your first 31 days for free

by going over to curiositystream.com/Thomas ||||CuriosityStream website||

and using the promo code Thomas when you sign up.

Big thanks as always goes out to Curiosity Stream

for sponsoring this video being a supporter of my channel

and thank you as well for watching.

If you enjoyed this video,

hit that like button and get subscribed right there |||botón|||||

so you don't miss out on future videos. And also click right there to get a free copy of my book

on how to earn better grades if you haven't done so already. You can also watch one more video on this channel

right over here or check out our latest podcast episode

right over here if you want to listen to something

that is you know more than eight minutes long.

Thanks for watching and I'll see you in the next one.