Benefits of habit “Say something positive before sleep “

✓ Improves your relationship
✓ Lifts your mood
✓ Can help with fighting in a relationship
✓ Gives encouragement to yourself if you say so to yourself

First step:

Once per week


1. Tonight, before turning away from your partner to sleep, say “thank you for being here with me”. If you don’t have a partner, say to yourself “you did great today” or “tomorrow will be a great day”. Do this once this week.
2. Next week, do the same thing 2 nights in a row. You may also say “I love you” or other positive phrases that come to mind.
3. Keep increasing until you do this every night before going to sleep.

Helpful tips to make it a habit:

✓ Same time is key. This time this one is simple, as likely you’re going to sleep at the same time anyway. If you don’t, then it’s a good reason to start, for the habit develops best when done at the same time.
✓ Trigger your mind. No better trigger when your partner is right there next to you. If you don’t have a partner, get a teddy bear or another small plush toy. As silly as it sounds, it will help your brain remember to appreciate yourself, especially if you assign this correlation to the item.
✓ Let the app help. Before you go to sleep, put up reminder to ring for appreciation.
✓ Reward yourself. Once you’ve gone 1 full week of saying positive things to yourself or your significant other, go have a dinner of appreciation and celebrate the positive feelings you get.
✓ Celebrate small victories. Every time you perform this habit, congratulate yourself! Say “I’m awesome” or “I’m so cool” out loud and with a smile on your face.

Tips for beginners:

✓ Be sincere. With yourself, of course, but also with your significant other. Make sure the things you say come from your heart and let them hear it too.
✓ Note the improvement. Your own mood and motivation should improve significantly, but also observe how your relationship changes due to this little thing. When in a relationship, it’s the little things that make it or break it, so cherish every little thing that gives it a boost.