Episode Description
<p>Want to make your own evening protocol? Download Arthur’s guide to help you get started: <a href="https://www.arthurbrooks.com/evening-protocols" target="_blank" rel="ugc noopener noreferrer">https://www.arthurbrooks.com/evening-protocols</a>. </p><p>Most of us know how important it is to start the day well, but ending it well is what sets up your morning for success. A few weeks ago, I shared my <a href="https://www.youtube.com/watch?v=uwXs0ACyMts" target="_blank" rel="ugc noopener noreferrer">6-step morning protocol</a> for managing mood and maximizing creativity. This week, I share its companion: my evening protocol.</p><p>In this episode, I walk through 9 science-based steps for ending the day with calm and contentment, from simple habits that prepare the body for rest to small rituals that strengthen love, gratitude, and peace of mind. </p><p>Just like the morning routine, these habits are meant to serve you, not the other way around. This isn’t about perfection, but about inviting a state of surrender that allows you to end the day with gratitude, wake up fully rested, and begin another more productive and happier day.</p><p>—</p><p><strong>Brought to you by:</strong></p><p><strong>• </strong><a href="http://drinklmnt.com/Arthur" target="_blank" rel="ugc noopener noreferrer"><strong>LMNT</strong></a>—A science-backed electrolyte drink mix that helps you feel and perform your best, without sugar, artificial ingredients, or gimmicks. Get a free sample pack at <a href="https://drinklmnt.com/Arthur" target="_blank" rel="ugc noopener noreferrer">https://drinklmnt.com/Arthur </a></p><p><strong>• </strong><a href="https://www.expedia.com/" target="_blank" rel="ugc noopener noreferrer"><strong>Expedia</strong></a>—Bundle and save on your next trip with Expedia. <a href="https://www.expedia.com/" target="_blank" rel="ugc noopener noreferrer">https://www.expedia.com/</a> </p><p><strong>• </strong><a href="https://kit.com/?utm_campaign=27409843-q4_comarketing_pilot&utm_source=arthur_brooks_office_hours&utm_medium=podcast&utm_term=placement_one_2025" target="_blank" rel="ugc noopener noreferrer"><strong>Kit</strong></a>—Email marketing that automates your growth. <a href="https://kit.com/?utm_campaign=27409843-q4_comarketing_pilot&utm_source=arthur_brooks_office_hours&utm_medium=podcast&utm_term=placement_one_2025" target="_blank" rel="ugc noopener noreferrer">https://kit.com/?utm_campaign=27409843-q4_comarketing_pilot&utm_source=arthur_brooks_office_hours&utm_medium=podcast&utm_term=placement_one_2025</a> <br>—</p><p><strong>Where to find Arthur Brooks: </strong></p><p>• Website: <a href="https://arthurbrooks.com/" target="_blank" rel="ugc noopener noreferrer">https://arthurbrooks.com/</a></p><p>• Newsletter: <a href="https://www.arthurbrooks.com/newsletter" target="_blank" rel="ugc noopener noreferrer">https://www.arthurbrooks.com/newsletter</a> </p><p>• X: <a href="https://x.com/arthurbrooks" target="_blank" rel="ugc noopener noreferrer">https://x.com/arthurbrooks</a></p><p>• Instagram: <a href="https://www.instagram.com/arthurcbrooks/" target="_blank" rel="ugc noopener noreferrer">https://www.instagram.com/arthurcbrooks/</a></p><p>• Facebook: <a href="https://www.facebook.com/ArthurBrooks/" target="_blank" rel="ugc noopener noreferrer">https://www.facebook.com/ArthurBrooks/</a></p><p>• YouTube: <a href="https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A" target="_blank" rel="ugc noopener noreferrer">https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A</a></p><p>• LinkedIn: <a href="https://www.linkedin.com/in/arthur-c-brooks/" target="_blank" rel="ugc noopener noreferrer">https://www.linkedin.com/in/arthur-c-brooks/</a></p><p>• Email: <a href="mailto:[email protected]" target="_blank" rel="ugc noopener noreferrer">[email protected]</a></p><p>—</p><p><strong>Timestamps:</strong></p><p>(00:00) Intro</p><p>(07:56) Step 1: Best practices for dinner</p><p>(11:39) The case for no alcohol </p><p>(13:11) When to cut off caffeine for the day</p><p>(15:32) Why dessert wrecks your sleep</p><p>(19:43) Step 2: Go for a walk </p><p>(26:21) Two ways to improve your relationship </p><p>(29:20) Step 3: Take your vitamins </p><p>(34:59) Step 4: Limit screen time</p><p>(37:01) Step 5: Go to bed </p><p>(39:54) Step 6: Eye contact </p><p>(44:11) Step 7: Read </p><p>(46:00) Step 8: Recite your mantra </p><p>(47:32) Step 9: Never Mind</p><p>(49:18) Q&A: When should children wake up</p><p>(50:47) Q&A: My wife, Ester’s, morning routine </p><p>(52:04) Q&A: Managing an afternoon slump</p><p>—</p><p><strong>Referenced:</strong> </p><p>• How to Build a Life: <a href="https://www.theatlantic.com/projects/how-build-life/" target="_blank" rel="ugc noopener