WHAT’S INSIDE
Inside the template, 6 sections and 24 items to work through
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Set the Starting Point
Choose one clear reason for building this routine now, write the smallest version you could follow on a difficult night, and identify the single visible cue that will make the whole sequence start reliably.
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Prepare the Right Space
Four items that lower the barrier to starting — clear the space where the routine happens, put what you need within arm’s reach, decide the first step before the evening arrives, and set the light, sound, and temperature that signal winding down.
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Follow the Core Steps
Work through the four-step nightly structure — a gentle opening minute, a repeatable main sequence, a natural pause when energy drops, and a short closing review that ends the day with intention rather than inertia.
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Protect Energy and Safety
Four items covering when to use the shorter version of the routine rather than skip it entirely, why ambitious templates tend to collapse, and when professional input is the right next step rather than another redesign.
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Track What Matters
A four-item nightly log kept light enough to actually fill in — date, duration, one honest note, and a weekly review that looks at sleep, stress, hydration, and schedule together so you can refine the routine rather than replace it.
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Use AI for Planning
Four practical prompts for using AI to turn your weekly schedule into a realistic bedtime plan, identify patterns across your notes, and generate simpler versions of any step in the template that isn’t holding up in practice.
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