8 things I did to stop wasting my evenings after work

Video Description

⏰ Discover how to stop wasting evenings after work with 8 proven strategies that transformed my after-work hours. Learn practical evening routines, digital wellness tactics, and energy management techniques to reclaim your nights and stop wasting time on mindless scrolling. I just started my own Patreon, in case you want to support! Patreon Link: https://www.patreon.com/ProductivePeter Follow us on: 👉Spotify Podcast: https://open.spotify.com/show/3U4boRIGjeYs0S9dL69J5C?si=df241cabf0c644b7 👉Instagram: https://www.instagram.com/productive.peter/ 👉Tiktok: https://www.tiktok.com/@productivepeter0 TIME STAMPS: 0:00 - Introduction 1:19 - Chapter 1: "Routines & Structure" 3:36 - Chapter 2: "Digital Wellness" 5:34 - Chapter 3: "Psychological Techniques" 7:45 - Chapter 4: "Mindfulness and Emotional Intelligence Practices" 10:19 - Chapter 5: "Social Strategies & Dynamics 12:44 - Chapter 6: " Creative Approaches for Habit Formation 15:30 - Chapter 7: "Energy Management: Cognitive & Physical Optimization 17:36 - Chapter 8: "Integration Strategies" 💡📚 Below is a curated list of books and research papers that further explore some of the concepts discussed in this video. (some links are affiliate links, which help support my channel) 1/ Deep Work by Cal Newport https://amzn.to/4l3POo2 Explores the importance of focused work and minimizing distractions in our increasingly distracted world. 2/ The Power of Habit by Charles Duhigg https://amzn.to/41KvJdu Examines the science behind habit formation and how understanding these patterns can lead to transformative changes in our lives. 3/ Atomic Habits by James Clear https://amzn.to/41Mxgjc Offers a proven framework for improving every day through small changes in our habits and routines. 4/ Digital Minimalism by Cal Newport https://amzn.to/4hJt2Pu Presents a philosophy for technology use that focuses on reclaiming time and attention in our increasingly connected world. 5/ The Miracle Morning by Hal Elrod https://amzn.to/4iy3Psk Introduces a morning routine designed to help readers transform their lives and achieve success. 6/ The 4-Hour Workweek by Timothy Ferriss https://amzn.to/4iw6piC Challenges traditional notions of work and offers strategies for increasing productivity and achieving a better work-life balance. 7/ Man's Search for Meaning by Viktor E. Frankl https://amzn.to/41S2e9N Recounts Frankl's experiences as a concentration camp inmate and explores the human search for purpose and meaning in life. 8/ Thinking, Fast and Slow by Daniel Kahneman https://amzn.to/4itFkfV Examines the two systems that drive the way we think and make decisions, offering insights into human rationality and irrationality. 9/ The Upward Spiral by Alex Korb https://amzn.to/4hzDf0G Presents neuroscience-based strategies for overcoming depression and improving overall well-being. 10/ The Happiness Advantage by Shawn Achor https://amzn.to/4iwo0XJ Explores how positive psychology can be used to achieve greater success and fulfillment in work and life. RESEARCH PAPERS 1/ The Benefits of Being Present: Mindfulness and Its Role In Psychological Well-Being by Kirk Warren Brown and Richard M. Ryan https://selfdeterminationtheory.org/SDT/documents/2003_BrownRyan.pdf Explores how mindfulness practices can enhance emotional regulation and overall well-being, supporting the mindfulness techniques discussed. 2/ Decision Fatigue: A Resource Model of Self-Control by Roy F. Baumeister https://doi.org/10.1111/j.1467-8721.2007.00534.x Discusses the concept of decision fatigue and the importance of preserving mental energy, aligning with the decision elimination strategy mentioned. 3/ Technology Use: Possible Mechanisms by Jean M. Twenge https://pmc.ncbi.nlm.nih.gov/articles/PMC9176070/ Examines the effects of digital technology on mental health, supporting the need for digital wellness and boundaries as discussed in the script. 4/ Habit Formation and Behavior Change: A Meta-Analysis of Intervention Techniques by Benjamin Gardner https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409/ Provides insights into effective habit formation techniques, relevant to the creative approaches for habit formation discussed. 🔔 Subscribe for more insights on lifestyle optimization, energy management, and personal growth!