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Wellness Wisdom Weekly - Your Guide to Living Well After 50
Wellness Wisdom Weekly - Your Guide to Living Well After 50
June 2025 Issue 12
June 2025 Issue 12
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This routine will not only help you close out each day, but it’ll also benefit your sleep
and set you up to feel better tomorrow.
Welcome to Issue 12 of Wellness Wisdom!
A Five Step Evening Routine
A Five Step Evening Routine
Introduction
Step 1: Pick your bedtime
Step 2: Clean up your mess so you start tomorrow fresh
Step 3: Make tomorrow easier
Step 4: Take 5 minutes for yourself
Step 5: Tuck your phone in before you tuck yourself in
How this evening routine improved my life
Introduction
Introduction
Many of us have our morning routines down pat (or at least are trying to nail it down). From opening shifts to morning menus, we dedicate significant time and energy to figuring out how to start our days in the best way possible. But evening routines don’t get the attention they deserve, despite their long list of benefits like reducing stress, supporting circadian rhythms, improving mental clarity, and providing time for some TLC.
If you’re anything like me, your evenings are dominated by way too much TV, doomscrolling, and staying up too late (read: we lack a proper wind-down regimen). I know that my current evening routine isn’t sustainable, so I decided it was time for a change. This step-by-step evening routine is a recent addition of my growing list of applicable wisdom. Given my current dilemma I've incorporated this five-step evening routine to see if I could change my bad evening habits once and for all.
Here’s what happened. This five-step evening routine is especially needed when there is “zero gas in the tank.” Made up of only five simple habits, this routine will not only help you close out each day, but it’ll also benefit your sleep and set you up to feel better tomorrow.
Step 1
Pick Your Bedtime
Step 1
Pick Your Bedtime
Picking a time to go to bed is the foundation for all the other steps in this routine. For optimal sleep (roughly eight hours of shuteye), we should aim to be in bed for a total of nine hours. Dubbed the “rule of nine hours,” the reason for this extra hour is it takes about 20 minutes to actually fall asleep—even for people with the healthiest sleep habits.
So instead of going to bed at the exact moment we want to fall asleep, we should be in bed about an hour before to give our bodies time to relax and naturally wind down for sleep. To know when your bedtime should be, start by picking the time you want to wake up in the morning and go back nine hours (for example, if you want to wake up at 6 a.m., your bedtime should be 9 p.m.). Once your ideal bedtime is determined, make sure to prioritize consistency (AKA the key to establishing any routine).
Step 2
Clean up the Mess so
you Start Tomorrow Fresh
Step 2
Clean up the Mess so
you Start Tomorrow Fresh
It’s just like flushing a toilet. I want you to think about your day just like using a bathroom. When you’re done, you flush.
As silly as it may sound, there is a point: Why do we leave our spaces a mess only for us to have to stress over cleaning it the next day? Like the idea of a “closing shift,” take the time to tidy up your home before going to bed to start the next day with a clean slate.
This doesn’t need to be a full-on deep clean of your space; all you need is a few minutes to clean up any mess accumulated throughout the day, such as putting away dirty laundry, organizing your desk, and organizing any other clutter in your home.
Step 3
Make Tomorrow Easier
Step 3
Make Tomorrow Easier
This step is all about making things easier for your future self. Our willpower and decision-making skills are at their best at the start of the day, and they slowly deplete as the day goes on with the more decisions we have to make—from small decisions like what to wear to big decisions like how to tackle a project at work (hi, decision fatigue).
To make things easier come morning, make a note of the things you can do for yourself the night before. It may include pulling out workout clothes and laying them on the floor, filling up a water bottle and placing it near the coffee maker, packing up a lunch and preparing a bit of breakfast, amongst other small things.
Remember: “Anything that you do tonight that can make tomorrow morning easier is a gift you’re giving to yourself."
Step 4
Take 5 Minutes for Yourself
Step 4
Take 5 Minutes for Yourself
We all need intentional time with ourselves, away from constant stimulation, daily demands, and never-ending responsibilities. This step can be completely customized to what you want to do in the evening.
When deciding how you want to retreat and unwind for the day, tech-free activities are strongly encouraged because it’s a lie to believe that scrolling mindlessly is time for you. It’s a lie that you tell yourself that slumping on the couch and having a phone in your hand while you’re flipping and watching trailers is somehow time for you. Some tech-free activities that you can do include taking a walk around the block, journaling, light stretching, reading, or simply sitting in gratitude.
Just think: In the time you’ve mindlessly watched five to 10 TikToks, you could have done something to improve your mental or physical health and truly recharge. All you need is five minutes—and if you can dedicate more time for self-care, do it!
Step 5
Tuck your Phone in
Before you Tuck Yourself in
Step 5
Tuck your Phone in
Before you Tuck Yourself in
After a long, busy day, most of our go-to activities include doomscrolling or watching TV until we get tired enough to go to sleep. A 2021 study in Sleep Science highlighted the negative effects screens can have on sleep quality and cycles. The research found that phone usage near bedtime disrupts sleep initiation, sleep maintenance, the quantity of sleep, and feeling refreshed in the morning. A way to combat the pitfalls of doomscrolling and binge-watching is a “tuck-your-phone-in-before-you-tuck-yourself-in” ritual.
Find a designated location out of arm’s reach (e.g., your closet, bathroom, or living room) to put your phone away every night. If you’re concerned about being completely unavailable overnight, notify those closest to you about your commitment to a tech-free evening routine and instruct them to call (not text) if you’re needed.
Or you can adjust the notifications in your phone settings to mute calls with the exception of the people you put on your favorites list (just go to Settings > Focus > Sleep > People, then add the people from your contact list who you want to grant access to notifications).
How this Evening Routine
Improved My Life
How this Evening Routine
Improved My Life
What instantly drew me to try this evening routine was how straightforward and simple it is. Only five steps? Say no more. I had no excuse not to try them.
After only a week of trying out this five-step evening routine, I can confidently say that it was exactly what I needed to create a healthy evening routine. Not only did it give me a template to build a routine that works for me, but it also improved my life in many other unexpected ways. Here’s how.
It Helped Me Recognize that a Little goes a Long Way
It Helped Me Recognize that a Little goes a Long Way
As someone with an all-or-nothing mentality, I often forgo doing small actions, even though I know they’d still make a positive impact on my wellness journey. If I don’t have 30 minutes to meditate, I convince myself it’s not worth doing. If I don’t feel 100 percent motivated for a workout, I won’t do anything at all.
However, after following this routine, I like taking a few minutes to tidy up my space and taking at least five minutes to do something for me, I learned that something is better than nothing. During my transition, I made time for the things that made me feel grounded and organized without stressing over whether my actions were perfect or grand: write out my to-do list, read some pages from my current read, place my vitamins on the kitchen counter so I remember to take them, put everything I need for the next day out on the counter, charge my devices, and pack my lunch for the next day.
It Gave Me More Structure
It Gave Me More Structure
My lifestyle is pretty flexible; I am retired after working 40 years and now I work part-time as a HUD / home inspector and part-time creating content for my West Egg brand, so it’s easy for me to neglect structure outside of work, especially when it comes to the evening time.
Before trying this evening routine, I would flop onto my bed around 9:00 watching random videos on YouTube and aimlessly scrolling to find information that my community would find interesting. Now that I have a set bedtime (6:30 a.m. is the time I want to wake up, so 9:30 p.m. is my bedtime), I know what time I need to shut off my screens and start tidying up, doing tasks that will make my morning easier, and taking some me-time.
I Feel I Am Getting
More Out of My Weekdays
I Feel I Am Getting
More Out of My Weekdays
Oftentimes, I feel like I’m living for the weekend and not making the most of my weekdays. After adopting this ritual, I became more intentional with my evenings.
Now that my evenings are infused with things that bring me joy, like an evening walk around our neighborhood, taking time to indulge in a good book, or treating myself to a game of cribbage with my wife after dinner, I no longer feel like I have to wait for the weekend to slow down, do a bit of self-care, and enjoy the day mindfully.
It Created a Snowball Effect
for other Healthy Habits
It Created a Snowball Effect
for other Healthy Habits
Once I started incorporating the five habits of this evening routine, I introduced more small, beneficial practices to my day without much effort. For example, the habits I was practicing in my evening routine started to bleed into my morning routine: I practiced gratitude instead of waking up in a hurry, drank a cup of water before my coffee, stretched to slowly wake up my body, and made time to sit down and enjoy my breakfast before heading out.
I even found that on some days, I was motivated to do more wellness habits because of how recharged and in control I felt from carrying out the simple, low-energy evening routine consistently.
It Reduced my Screen Time and Helped me Create Boundaries
It Reduced my Screen Time and Helped me Create Boundaries
I usually like to close out the day with a good binge session on Netflix while simultaneously scrolling on my computer (please no judging). This continues until I’m tired enough to drag myself to the bed and force myself to go to sleep.
Over my transition, I noticed that this simple evening routine unintentionally helped me spend less time staring at screens. It became a non-negotiable for me to turn off my devices by a certain time every day to ensure I had enough time to complete the steps of the routine before my bedtime.
Not only did this help me create boundaries and feel more in control over devices, but it also helped me fall asleep more easily.
Is This 5 Step
Routine Worth It?
Is This 5 Step
Routine Worth It?
I’ll continue to do this five-step evening routine. It was the ideal routine for me to hit reset and start building healthy habits into my evenings. I would recommend this routine to anyone who wants to trade in their current evening routine (or lack thereof) for one that is simple, effective, and flexible enough to make it your own.
Don't forget to visit West Egg Living on Facebook!!!
Don't forget to visit West Egg Living on Facebook!!!
Bonus Material
Bonus Material
Sleep and stress management are critical yet often overlooked components of a healthy lifestyle. While exercise and diet are essential, the fifth step in our “9 Steps to Better Health” series focuses on prioritizing sleep and managing stress.
A balanced approach to sleep and stress management can improve mental clarity, enhance physical performance, and reduce the risk of chronic illnesses. This blog post explores two key areas: establishing a consistent sleep schedule and practicing stress relief techniques.
If you’re new to West Egg Wellness 50+, be sure to click on the Getting Started icon. There, you’ll find free downloadable materials designed to help you take those first steps toward better health and nutrition. From simple meal planning guides to beginner-friendly fitness tips, these resources are created with you in mind. It’s a great way to jumpstart your wellness journey—don’t miss it!
If you have any questions, thoughts, or comments you'd like to share, I'm always happy to hear from you - just send a message to info@westeggliving.com
I'm here to help!
Thank you for joining us for this edition of Wellness Wisdom! We hope you found inspiration, encouragement, and a few practical takeaways to support your wellness journey. Remember, lasting health isn’t about perfection — it’s about small, consistent steps.
We’re honored to walk alongside you as you create a stronger, more vibrant life after 50. Stay tuned for next week’s issue packed with more tips, insights, and motivation. Until then, be kind to yourself and keep moving forward — you’ve got this!
The content provided by West Egg Wellness 50 Plus is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new health, fitness, or nutrition program. Individual results may vary. West Egg Wellness 50 Plus makes no guarantees regarding specific outcomes.
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I love the video on this one.
I will try dinking water every hourr like I am trying to go 250 steps each hour.. Encouraging idea.
This is great information. I love the new layout. I cannot wait for the next edition!!!
Thanks Riaan.
Great article!