Night Shift w/ Justin S. King - Evening Routine Mastery

How much good advice have you collected without putting it into practice? Tonight on Night Shift, Justin S. King explores the gap between knowing and doing—and challenges you to choose one evening habit, identify why it matters, and track whether you actually do it. 

Could your easy wins be keeping you from what you really want? Tonight on Night Shift, Justin S. King reflects on a quote attributed to Robert Brault and shares one question to help you recognize when staying busy becomes a way to avoid what matters.

Could eating salmon three times a week improve your sleep? A 2014 study found intriguing differences in sleep patterns between men who ate salmon and those who ate other meats. Discover how omega-3 fatty acids and vitamin D may support sleep, what research says about omega-3 supplements, and one simple nutritional change worth trying.

Is there someone you need to forgive—or someone you need to ask for forgiveness? Tonight’s shift is a simple reflection on what you’re still carrying, what you need to own, and one step you can take toward forgiveness. 

Before settling onto the couch, take a five-minute walk to help manage the blood-sugar rise after eating. Justin shares simple indoor alternatives for rainy nights, including marching in place, gentle squats, and calf raises. 

Could something as simple as fiber help prevent nighttime awakenings? After attending a health event, I learned about an intriguing recommendation involving fiber, healthy fats, and sleep during perimenopause. Tonight, we explore the connections between fiber, hormones, and sleep—and what the science actually says.

Still carrying the day’s tension in your forehead? Tonight, try a gentle, one-minute eyebrow massage—a simple way to relax and unwind before bed.

What if life is a school—and your repeating patterns reveal the curriculum? Tonight, Justin S. King invites you to notice the challenges that keep showing up and ask what you might learn from them. Before bed, make a simple list: what keeps repeating, and how could you respond differently?

Have you drifted from a decision that once felt life-changing? Tonight, Justin S. King shares a simple visualization exercise to revisit that moment, reconnect with your purpose, and consider your next step. 

Are you holding onto a habit because it keeps you connected to someone no longer in your life? Tonight on Night Shift, Justin S. King shares a reflection from a coaching session with Kute Blackson: whether you can honor that connection while letting go of a habit that holds you back.

What looks like destruction to an ant might be a gardener preparing for new growth. Tonight on Night Shift, Justin S. King shares a thought from a Bali retreat reunion: zoom out, question what you can see, and leave room for a bigger picture. 

An early alarm doesn’t prove you’re disciplined—especially when you skip the early bedtime. Tonight, a quick look at Benjamin Franklin’s famous advice and why an earlier morning starts with an earlier night.

You don’t need to solve everything before bed. Write down the next step, stop carrying the day into the night, and let tomorrow handle tomorrow.

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One bad night doesn’t have to become two. In this episode, Justin shares what to do the day after terrible sleep — from caffeine and naps to movement and bedtime — so you can recover without accidentally sabotaging the next night.

When you’re spinning your wheels, putting your worries on paper can help you find your next step. Justin shares how he uses a prayer stack, learned through Wake Up Warrior, to honestly express his feelings, seek guidance, and turn reflection into action. Tonight, try a small version for yourself.

Description: Did eating kiwi before bed improve my sleep? I share my honest results, the encouraging numbers from a small sleep study, and a simple way to peel a kiwi. A quick follow-up on trying something new—even when the results aren’t dramatic.

We’ll spend hundreds—sometimes thousands—trying to optimize sleep, then stay up scrolling on our phones. Before you buy another supplement, tracker, gadget, or sleep hack, try the free intervention: turn it off and go to bed. 

I thought I knew 4-7-8 breathing. Then I learned where your tongue is supposed to go—and that it stays there through the whole exercise. Here’s the full sequence: in through the nose for four, hold for seven, out through the mouth for eight.

Is it the first step or the last? Tonight’s Night Shift is about the step you can actually take next—and choosing it before you go to bed. 

Wayne Dyer shared an old saying about walking through a field with a clear mind. Tonight’s Night Shift is simple: step outside for two minutes and notice what’s around you.

Discipline might get you to bed on time tonight. A system helps you do it again tomorrow. In this Night Shift episode, build a simple work shutdown routine that protects your evening, clears your head, and makes sleep easier to prioritize.

Where did you hold back something good today because you worried how it would be received? Inspired by Matthew 5:16, tonight’s Night Shift is a simple reflection: notice one moment you hid your light, then choose one small way to let it show tomorrow. 

Marcus Aurelius wrote private notes to remind himself how to live. Tonight, try a three-line version of that practice: Where did I fall short? What was within my control? How do I want to respond tomorrow? Leave yourself something useful to read in the morning.

When was the last time you stopped long enough to notice what was around you? Tonight on Night Shift, I read W. H. Davies’s short poem “Leisure,” an invitation to slow down and be present. As you end your day, ask yourself: what did I pass by without seeing?

Tonight’s Night Shift is a reading of “Slow Dance,” a poem attributed to child psychologist David L. Weatherford. It’s a reminder to stop rushing through your days, pay attention to the people you love, and experience your life before the song is over. 

Most approaches to quitting addiction focus on willpower, resistance, and avoiding temptation. Allen Carr’s Easy Way takes a different approach: question what you believe the addiction is giving you in the first place.

Tonight, we break down a 10-part framework for seeing the trap more clearly, removing the fear of quitting, understanding cravings, and shifting from deprivation to freedom.

Instead of asking, “How do I resist this?” ask: “What am I actually losing?”

Teaching a principle can trick us into feeling like we’ve practiced it. But explaining discipline isn’t discipline—and knowing the perfect evening routine won’t improve your sleep unless you actually follow it. Today’s challenge: stop teaching from theory and start teaching from evidence. 

Ray Higdon suggest tor 21 nights, write 50 specific things you’re grateful for—1,050 reminders in total. This episode explains why the number is intentionally difficult, how to complete the exercise without delaying sleep, and how gratitude can widen your attention without denying real problems. 

Can a simple game help you stop thinking about work before bed? Tonight, we explore “overwriting”—using Mahjong, Tetris or another repetitive game as a mental transition between work and sleep—and the rules that keep recovery from becoming avoidance.

What if you stopped bringing your problems to bed? Tonight, try a simple 3-3-3 appreciation practice: three things from your day, three things about your partner, and three things about God—while creating a boundary that keeps problem-solving out of the bedroom. 

Anger can trap you in overthinking, rumination, and destructive default behaviors. In this working episode, Justin guides you through the Anger Stack—a series of questions designed to separate facts from feelings, challenge the story you’re telling yourself, uncover the lesson, and identify one clear action that moves you forward.

Grab a piece of paper, pause after each question, and work through the process in real time.

Earplugs reduce the noise reaching you. White noise masks what remains. Discover why sudden changes in sound—not necessarily sound itself—can disrupt your sleep. 

Name three people you admire and three you dislike. The qualities you identify may reveal more than your opinions of them—they may point toward your deepest values and the person you’re here to become. 

A magnesium chloride foot soak sent me down a rabbit hole: Epsom salt vs. magnesium chloride, sprays vs. flakes, what actually gets absorbed through your skin, and whether a $70 bottle is really doing anything different from a $25 one. In this episode, I separate the mineral, the ritual, and the marketing. 

Technology moves at the speed of light, but your body, recovery, and relationships move at a different pace. Tonight, ask yourself: What do I love enough to slow down for? 

Your brain notices what you train it to look for. In tonight’s short exercise, you’ll see how quickly your focus can filter what you notice—and even stretch what counts as evidence. The question is simple: what are you looking for in your life right now? 

A simple question to get unstuck.

Research suggests eating two green kiwis about an hour before bed may improve sleep—but why two? Why not one? And what exactly in kiwi might be responsible: serotonin, vitamin C, antioxidants, folate, fiber, or something else? Tonight, I break down the questions behind the research and start my own kiwi sleep experiment using my Oura Ring. 

Tonight, take a closer look at something you probably do on autopilot: your nighttime teeth routine.

After watching a video from Ben Azadi about the oral microbiome, I started thinking differently about mouthwash. Some of the bacteria in your mouth may actually play an important role in nitric oxide production, and strong antiseptic rinses may disrupt that process.

That doesn’t mean every mouthwash is bad. It means it may be worth looking at what you’re using, what’s in it, and why it’s part of your routine.

Tonight: floss, scrape your ton...

 Tonight, explore the difference between praise and appreciation. Praise can put someone on a pedestal, while appreciation allows you to recognize someone without making them bigger or yourself smaller. Before bed, choose someone you love and tell them specifically what you notice, value, or appreciate about them.