Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present tips and tools for creating evening routines that lead to success in weight management, fitness, food, sleep, and life!

This episode (and next week’s) is one of my favorite topics of all time. I have literally been working on evening (and morning) routines for thirty-seven years or more. I was working on them before they were a thing! (Three decade homeschoolers tend to do those sorts of things!)

Every year I have gotten better and better at routines. And every year my life gets better and better. (Co-winky-dinky? I don’t think so!)

In this episode, I first sell the listener on the concept that my husband and I have used our whole lives and taught our seven grown children: A good tomorrow starts tonight!

Once I sell you on that (and the importance of sleep---TFE 34, 36, 37, 38, and 39!), I teach what I have learned over the years about how to create evening routines:
1. That the best ones will be created incrementally (as all habits are---TFE #20)
2. That they should start with what you will REALLY do
3. That you want to begin with the things that will make the biggest difference for tomorrow
4. How to leave breadcrumbs for tomorrow that really help
5. Avoiding hurried mornings
6. Sleep—have I mentioned sleep yet?
7. Deciding what lets you relax the most at night
8. How and when to shut off electronics
9. The dopamine pulls that keep us from shutting down and going to sleep (and how incredibly difficult it can be to carry out the self discipline of SLEEP!)
TFE 34: https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control
TFE 36: https://donnareish.com/think-feel-eat-episode-36-stress-cortisol-and-weight-management-part-i-of-ii
TFE 37: https://donnareish.com/think-feel-eat-episode-37-managing-stress-cortisol-levels-for-weight-control-part-ii-of-ii/
TFE 38: https://donnareish.com/think-feel-eat-episode-38-how-to-fix-your-sleep-problems-i-of-ii/
TFE 39: https://donnareish.com/think-feel-eat-episode-39-how-to-fix-your-sleep-problems-ii-of-ii
TFE 20: https://donnareish.com/think-feel-eat-20-tools-for-self-integrity-part-ii-of-ii/

Then I move into specific areas affected by PM routines:
(1) Weight loss
(2) Fitness
(3) Self care
(4) Other areas of success

Tips, tricks, techniques…oh my! This episode has them!

Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/
(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/
Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://www.youtube.com/watch?v=vig0n3HIK9g&feature=youtu.be

See full article here: https://donnareish.com/tfe-episode-48/

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.