Episode 361: Cultivate a Rest Ritual


We’ve started our new bi-weekly episode, More Happier  – for any listener who wants more Happier. Every other Saturday, with a looser vibe. Free, of course, and it will appear in the same feed.

Also, the Happier with Gretchen Rubin podcast is now on YouTubeWatch and subscribe!

We mention the Tackle Box of sticky pads.

Tackle box

Try This at Home

Cultivate a rest ritual. 

In episode 357, we introduced the yearly challenge of “#Rest22in22,” and we asked listeners if they had any rituals related to rest.

I mention Better Than Before, my book about habit change.  Listeners suggested many rest rituals:
  • instead of hitting “snooze,” drink a cup of coffee and go through social media – we discuss the Strategy of the Clean Slate
  • put on a calming essential oil before taking a nap
  • use a weighted blanket
  • listen to a soothing sound
  • rest in a different bed from your nighttime bed
  • change into pajamas for a nap – we discussed this in the January 8, 2022 episode of More Happier
  • listen to the same piece of music
  • have “Quiet Time” after lunch
  • from a teacher: after lunch, students have ten minutes of absolute silence (students can journal, read, sketch, or put their heads down) followed by a five-minute guided meditation

Happiness Hack

Celebrate “Twos-Day.” A listener pointed out that Tuesday, February 22, 2022, would be the ultimate “Twos-day.”

An opportunity to celebrate a minor holiday! Maybe with your best friend, sweetheart, sibling, or whoever makes an important “twosome” in your life. 

I sent Elizabeth a silly, but very Twos-Day appropriate gift, but she hasn’t received it yet.

I also sent her a Memento Keepsake Journal.

Listener Question/Four Tendencies Tip/Happiness Stumbling Block

How do you get yourself to stop researching and take action? Especially if you’re a Questioner.

This question refers to the Four Tendencies framework. If you don’t know your Tendency –whether you’re a Questioner, Obliger, Upholder, or Rebel? Take the free, quick quiz.

We also discuss the “Strategy of Clarity” and the “Strategy of the Lightning Bolt,” two of the 21 strategies of habit-change that I discuss in my book Better Than Before.

Demerits & Gold Stars

Gretchen Demerit: Even when I hear a weather report, I somehow refuse to accept the fact that the weather might be different from how it is right now, where I am at the moment.

Elizabeth Gold Star: Elizabeth gives a gold star to school administrators, who have been dealing with so much uncertainty and such challenging logistics.


  • Due to popular demand, we’ll again offer my 5-Day Journaling SMS Challenge in partnership with M.M. LaFleur to jump-start your journal habit. Text REFRESH to +1 (844) 934-1913.
  • If your 2022 resolutions  involve work or productivity, you might be interested in my free one-pager Tips for Working Better Than Before.”

What we’re reading

We’ll keep doing this, even though #Read21in21 is over.

  • Elizabeth: What Alice Forgot by Liane Moriarty (AmazonBookshop)
  • Gretchen: A Little Devil in America by Hanif Abdurraqib (AmazonBookshop)

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