1 Theme

Pre Bed Routine

I decided to change it up a little bit by focusing on the environment before going to bed.

I already dim the lights and come off my phone however I tried lighting candles to see if and what difference they made.

I was inspired to do this by the Danish concept of "hygge" (pronounced hoo-gah). This is creating a comforting environment promoting cosiness, contentment and wellness.

The word translates roughly to "give courage, comfort, joy". They definitely make it comforting - especially the smells.

Blankets are also a part of this however in the summer months I don't know if I'll need them.

It's probably too early to tell if it makes a difference. I'll be trying to keep the time I go to bed and wake up constant while noting how I'm sleeping each night.

2 Positive Outcomes

Oversized T-shirts

It may sound strange however I've always avoided wearing oversized t-shirts.

I thought they made me look square. I never felt comfortable in them.

I bought a couple when I was shopping last week and for the first time, I felt good wearing this style of t-shirt.

It feels weird talking about body acceptance (especially as a male) but it is an important issue.

Personally, I find focusing on how I perform (an internal driver) rather than how I look (an external driver) to be the best way of gauging my progress.

The Last Pre Marathon Run

With my calf recovered and good to go, I went out my last run before the big one.

It wasn't a big distance - 8.5km.

But it was good to get the legs moving in final preparation for the race on Sunday.

I enjoyed the shorter distance and time as I didn't need to carry my pack with water and snacks.

I'm as ready as I'll be for the marathon.

3 Things I've Learned

Ambient Sound On Your Phone

I'm probably late to the party with this.

iPhone has an in-built ambient sound feature.

It's ideal for a noisy office or if wanting to relax.

It can be easily accessed if you add it to your control centre.

It can be found here:

Settings > Accessibility > Audio/Visual > Background Sounds, then turn on Background Sounds

The Power of Journaling

I've been making a conscious effort to journal every night before bed this week.

I write down what happened each day, reflect on any experience and capture any thoughts I have at that moment.

I find it helps ease my mind before bed and helps me fall asleep easier.

A 2018 study by Baylor University found participants who wrote a to-do list for the following day may see benefits compared to those who wrote down what they did that day.

I write down 3-5 tasks/habits I want to complete the following day. Getting them down on paper makes me more likely to do them and removes decision making at various points during the day.

Chores Don't Do Themselves

Probably my least favourite task to do each week.

They are a necessity though.

As much as I dig my heels in and resist not doing them, they need to be done.

Strangely, however, once I've done one, Im in the flow and want to do more. I realise it's easier to batch some chores and blast through them rather than doing them individually.