Now, I know this one can be really hard. Personally, sometimes the only way I can get my own writing done is if I do it right before bed — but when I do that, I usually don’t fall asleep until late, late into the night. But, according to life coach and mindfulness expert Elizabeth Su, if you want a clear mind, it’s extremely important to have these boundaries for yourself.

“Set up a strict no-work-before-bed policy: Nothing is worse than trying to fall asleep with your to-do list swirling around in your head,” Su tells Elite Daily over email. “In fact, research shows that using technology right before bed negatively impacts the quantity and quality of your sleep.”

See, when you’re sleep-deprived, she explains, you have a harder time coping with stress, so it becomes difficult to really clear your mind and feel totally at ease. It’s a pretty vicious cycle, you know? “My advice is to create a daily calendar invite for yourself that reminds you to shut off your computer and start winding down for bed,” Su says. “It’s amazing how much more mindful you can be when you are well-rested.”

Pro tip: Your morning ritual should not include your phone. “The first thing most of us do when our alarm goes off in the morning is check our phones,” Su tells Elite Daily. “This is not only a harsh start to the day, but research shows that always being ‘on’ can lead to higher levels of stress.”

So instead of getting sucked into your day, she says, the minute you open your eyes, try establishing a morning ritual that you love. “It could be a short meditation, a walk around the block, morning tea with your partner, or 20 minutes of journaling,” Su suggests. “You’ll be surprised by how much more productive you are at work when you feel centered and grounded from the start.”