A Quiet Page, A Quiet Mind

Let’s face it:

Our lives are full of phone notifications, calls, deadlines, emergencies, and other obligations that can stress us out. Because of that, we need to find a way to calm ourselves and combat stress.

One effective and pleasurable way to go about it is to set up an evening reading ritual. Let’s explore why and how you can go about it.

Why Reading?

Though it may not seem like it, reading is a form of mindfulness, much like meditation and deep breathing. It helps promote stillness and brings you to the present moment, both of which are often missing when rushing through the day.

When you read something interesting, your attention narrows to one thing: the story on the page. This gives you a break from multitasking and helps your mind and central nervous system relax, allowing you to transition from an overstimulated 'fight or flight' to a calmer 'rest and digest' state.

In fact, reading could be so engaging that the words disappear, you stop noticing as the pages flip, and you even forget where you are for a while. In this moment, you’re fully engaged with the story, and all the day’s worries and stresses disappear. You could even see it as a gentle form of escapism that brings cognitive benefits.

All of this helps boost mental wellness and prepare your body and mind for sleep. Instead of going to bed with your thoughts running at 1000 miles per hour, you feel content and relaxed.

Even better? You begin to associate the act of reading with calmness and relaxation, making it increasingly easier to fall asleep afterward.

So, if you struggle to disconnect from your thoughts and worries in the evening, consider picking up a good book before bed.

How to Start Reading in the Evening?

While the above might sound enticing, it’s likely not enough to get you to read consistently, especially if you’ve never had such a habit before. As with most things, you need to take baby steps.

1. Start Small

As with most new behaviors, success lies in starting small. Don’t try to read for an hour before bed. This is simply unsustainable at first. Instead, begin with a page, then two, then five. Slowly increase the duration as you build momentum, but always focus on consistency.

2. Keep a Book Somewhere Obvious

Leave your book on your bed or nightstand. That way, it can act as a visual cue that gets you to practice the habit before sleep. To boost consistency and eliminate distraction, keep your phone in another room.

3. Pair Reading with Other Relaxing Habits

Reading goes well with other relaxing habits. For example, you could read while taking a bath or listening to some soft instrumental music.

You could also light a candle to create a cozy atmosphere and encourage slow living. Also, why not enjoy a caffeine-free tea (magnolia and chamomile are both great)?

The natural compounds in the tea can be great because they help promote focus and relaxation while also supporting sleep.

4. Try Habit Stacking

Habit stacking is the idea of building a new habit by combining it with a behavior you’re already practicing. It could be something as simple as brushing your teeth. For example, “I will sit down to read one page of my book as soon as I brush my teeth in the evening.”

Conclusion

For many, reading can be a great form of cultural self-care, a way to learn, boost cognition, and feel good. It can be the perfect way to relax after a stressful day and kick the habit of scrolling on the phone for hours on end.