Focus & Routines
Evening Routine Habit Stack: Wind Down in 20 Minutes
A 20-minute evening routine built with habit stacking: six small habits for better sleep and a calmer night, with examples you can adapt tonight.
19 min readHabit guides / Wind down
Sleep and Evening Routines
Good sleep is easier to build from the evening than from the pillow. Start with a short, repeatable wind-down, then adjust the bedroom and the phone. If worries keep you awake, use the night routine for anxiety.
The starting point.
Step 01
Build a wind-down
Link a few calming steps in the same order every night.
Focus & Routines
Evening Routine Habit Stack: Wind Down in 20 Minutes
A 20-minute evening routine built with habit stacking: six small habits for better sleep and a calmer night, with examples you can adapt tonight.
19 min readStep 02
Quiet a racing mind
Move worries onto paper earlier in the evening and use a short relaxation exercise.
Health & Mind
Night Routine for Anxiety: Calm a Racing Mind Before Bed
A night routine for anxiety: a worry dump, a screen cutoff, a wind-down sequence and what to do if you can't sleep. Quiet a racing mind at bedtime.
8 min readStep 03
Set up the room
Make the bedroom dark, cool and quiet, and keep the bed for sleep.
Health & Mind
Bedroom Setup for Better Sleep: A Practical Checklist
How to set up your bedroom for better sleep: darkness, a cool temperature, quiet, a comfortable bed and no phone. A checklist for this weekend.
7 min readStep 04
Put the phone away
Set a screen cutoff and charge your phone outside the bedroom.
Habit Science
Social Media Sunset: No Scrolling After 8 PM
Build a social media sunset habit that protects your sleep and evening peace. Science-backed strategies to stop nighttime scrolling and reclaim your evenings.
12 min readPut it into practice.
- Pick a screen cutoff time.
- Charge the phone outside the bedroom.
- Write tomorrow's first task before bed.
- Keep the same wake-up time, even after a bad night.
- Talk to a doctor if poor sleep lasts for weeks.
Explore a specific question.
Focus & Routines
Shift Worker Sleep Routine: Habits for Irregular Hours
Sleep and routine habits for shift workers on nights, rotations, and irregular schedules. Anchor habits to your shift, not the clock.
19 min read
Health & Mind
How to Decompress After Work: A 20-Minute Ritual
How to decompress after work: close the workday on paper, change your state with movement or a shower, mute work alerts and plan your evening.
7 min read