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Emotional Intelligence And Self-Mastery

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  1. Introduction
    Roadmap to EI and self-mastery
  2. How to learn and use the program
  3. Mind Training
    The science of an effective mind training
    1Topic
  4. How to change responses - A, B, C, D, E of CBT
  5. Objective reframing
    2Topics
  6. Closure, realization, "a-ha!" moment — the final piece of the puzzle
  7. How to find your practice
    4Topics
  8. Emotional Hygiene
    Effective use of mindfulness
    1Topic
  9. Emotional Hygiene
    4Topics
  10. Information hygiene: manage your exposure
    1Topic
  11. Energy management
    5Topics
  12. Evolving self-mastery
    Natural focus and flow
  13. Intuition - three components
  14. Constructive engagement
    1Topic
  15. Clearing self-sabotaging beliefs
    3Topics
Emotional Intelligence And Self-Mastery Emotional Hygiene Unwinding and finishing reframing tasks before sleep
Lesson 9, Topic 4
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Unwinding and finishing reframing tasks before sleep

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Reframing tasks completion

Strive to complete reframing tasks before going to sleep. The changes you have made integrate during sleep and will create a new baseline for you the next morning. Make sure to check on it.

If you are unable to complete the task — plan to finish it the next day.

If you finish reframing, you restore balance and actually unwind.

Unwinding before sleep

It is always nice if you can find the time to unwind before going to bed. Distraction or suppression (quick fixes) may offer temporary relief, but the effect usually wears off. Because the root problem is still not resolved.

Guided meditation mobile apps may act both ways:

  1. As a distraction. Temporarily switch your attention to a narrative, soothing sound, or attractive voice.
  2. As part of your practice. Expose you to constructive, compassionate views. Help your reframing and mindfulness efforts.

Sleep problems

If you have taken care of external and physical factors, but your mind still keeps you awake at 3 am — your internal causes may be in play. Mind wandering triggers them and launches thought loops that disturb your sleep.

If the issue that keeps you awake is familiar, you have worked with the reaction and its causes before — you may wish to use the opportunity to complete the task. Even if you get asleep in the process.

If you have not yet worked with these thoughts and emotions — use a proven practice that targets a wider outlook and includes current irritators.

Following our previous critical feedback example:

So I got emotional after the 1:1 with the manager. Woke up at night, worried about losing a job. I allowed my mind to wander, overthinking the situation and catastrophizing.

But I did work with the causes of my insecurities before. So I routinely went through them. Repeatedly restoring compassionate views and constructive reactions. Exhausting all causes of disturbances. Got asleep. It was a rewarding morning afterward — I used the time at night as an opportunity and made the best out of it.

Don’t get discouraged if your focus is unstable, and keeps escaping your practice targets. Patiently return it to the task each time it follows the new train of thought. 

Even if you do not fall asleep, the progress will reduce and finally prevent the next night’s interference.

Lazy practice

Sometimes, we just don’t have the strength to dive into emotional regulation routines. But we can certainly get additional exposure to the right views, connect to people, etc. Be it a book, audio, or video.