A calm night makes a clear morning. Use this seven-day plan to build a routine you’ll actually keep.

Day 1 — Set a shutdown time
Choose a realistic “work off” time (even if late). When it hits, close tabs, jot tomorrow’s top 3, and log off.

Day 2 — 10-minute tidy
Pick one area (desk, sink, clothes chair). Speed clean for 10 minutes. Visual order lowers mental load.

Day 3 — Screen sunset
Set your phone’s wind-down mode 45 minutes before bed. Greyscale + Do Not Disturb = fewer dopamine hooks.

Day 4 — Prep for future-you
Lay out clothes, fill your water bottle, place keys/wallet/charger in a “launch pad.” Two minutes, big payoff.

Day 5 — Body cue
Pick one gentle cue: warm shower, light stretch, or herbal tea. Repeat nightly so your brain associates it with sleep.

Day 6 — Paper parking lot
Dump lingering thoughts onto a notepad. Label: “Parked till morning.” This reduces rumination.

Day 7 — Protect the last 20
No emails, no planning, no news. Light read, soft music, or breathwork (inhale 4, hold 2, exhale 6).

Keep it tiny: Your routine should fit in 20–30 minutes total. Consistency beats complexity.