Day 4, Thursday: Cultivate a Routine

Segue into Sleep

Now that you're hitting the sack 30 minutes earlier, start cultivating a bedtime routine that will set you up for sounder slumber. Use that half hour to unwind with a book, a bath, simple stretching, or any activity that helps you mellow out.

Opt Out of Office Gossip

Joining in a water-cooler gab session can get you fired up in the moment -- but may leave you feeling lousy later on, says Kate Hanley, author of "The Anywhere, Anytime Chill Guide."
"If people are trying to lure you into dishing the dirt, quickly touch your hand to your heart and ask yourself if this is something you really want to spend your time on," she suggests. "In most cases, the answers is probably 'no.'" So when the buzz starts, bow out, disengage, or at the very least, keep your opinions quiet.

Dissolve Tension with Breathing

Starting today, make a habit of taking five deep breaths each time you feel yourself tensing up or losing your cool. "As you inhale, imagine the air filling you up like a glass of water, filling in all the spaces in your torso," suggests Hanley. Upon exhaling, visualize yourself physically letting go of your stress, anger, and anxiety. Repeat as often as needed.

Find Some Quiet

When you get home from work, try to keep your surroundings as quiet as possible. "Home is where we relax and recharge," says Hanley. "If it's constantly buzzing with noise -- whether it's TV or kids screaming or dishwashers running -- we're going to be overstimulated." For more soothing sounds, turn on a fan, fountain, or mellow music.