Evening wind-down

Daily action

Do 15 minutes of evening wind-down.

Day plan

1. Day 1: choose a start time for winding down.
2. Day 2: write down three matters for tomorrow.
3. Day 3: reduce one evening stimulus.
4. Day 4: check what most often delays sleep.
5. Day 5: add a consistent end-of-day cue.
6. Day 6: compare activation before and after.
7. Day 7: choose one element to keep.

Safety

1. Stop if the experiment makes your condition or safety worse.
2. Do not treat the result as a diagnosis.
3. In a crisis, use local emergency or crisis support.

How to summarize

At least 5 evenings with the ritual completed.