Productivity Tip:

Replace Resolutions With Implementation Intentions

If you want to actually make this year different, forget the vague New Year’s resolutions. Research shows implementation intentions can be your secret weapon. 

Instead of saying, “I want to exercise more,” try this hack: “When I finish my morning coffee, then I’ll do 10 minutes of yoga.” Or, “When I sit down at my desk, then I’ll immediately get out my planner and write down my three top priorities for the day.”

By linking a specific trigger with a precise action, you’re basically programming your brain’s autopilot. These “when-then” plans dramatically increase your chances of follow-through, because you’ve removed decision fatigue and created a clear mental script. 

Read more about implementation intentions here, and try using this tactic to boost your health and productivity this year.

Routine Breakdown

Dr. Rosie Khan, Family Doctor & Integrative Wellbeing Coach

A Doctor’s Routine for Deep, Restorative Sleep

“I believe sleep underpins our health in profound ways,” says Dr. Rosie Khan. That’s why she’s developed an evening routine that leverages scientific insights to promote deep, restorative sleep. “Each element of my nightly ritual is designed to quiet the mind and prepare the body for this essential restorative process,” she says.

The Routine:

• Embrace the Afternoon Light: “As daylight wanes, I make a point to take a walk in the late afternoon sun. The changing wavelengths of light hits the photoreceptors at the back of my eyes and kickstarts my body’s melatonin production, setting the stage for sleep.”
• Mindful Eating: “My last meal comes at least 3 hours before bedtime. A full stomach can disrupt sleep by forcing your body to focus on digestion rather than rest.”
• The 9 PM Switch: “At 9 PM sharp, an alarm signals the start of my wind-down. All screens go off and I dim the lights.”
• Supplement Support: “I take magnesium and Vitamin D supplements, known for their roles in sleep regulation and overall health.” 
• Soothing Soak: “Three times a week, I indulge in a warm magnesium salt bath. The post-bath body temperature drop induces sleepiness naturally.” 
• Reading Ritual: “I dedicate 20 minutes to reading a physical book. This screen-free activity helps me unwind and transition into sleep mode.” 
• Mind Matters: “A 20-minute guided self-hypnosis or visualisation session helps me tackle any lingering concerns, clearing my mind for sleep. Sometimes I’ll journal instead depending on my mood!”

Why it works:

• From afternoon light exposure to magnesium to self-hypnosis, Dr. Khan’s evening routine steps are grounded in research. She uses these steps in conjunction with science-backed sleep hygiene practices: using an eyemask and earplugs to create a “cocoon of silence and darkness,” keeping her phone away from the bed, and setting the thermostat to a cool 18°C (64°F)—the ideal temperature for sleep according to sleep experts.

Getting quality sleep is absolutely essential if we want to stay healthy and operate at our best. That said, if evenings are hectic and you can’t manage all of the above steps, don’t worry—just incorporate what you can! Simple changes can make a big difference. Sweet dreams!