WHAT’S INSIDE
Inside the tracker, 6 sections and 24 items to work through
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Set the Starting Point
Nail down one clear reason for the session, identify the smallest workable version of your wind-down, and remove any steps that hinge on perfect timing or peak energy.
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Prepare the Right Space
Four items that lower the friction of starting — clear the area, set tools within reach, decide the next step in advance, and dial in the light, sound, and temperature that support winding down.
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Follow the Core Steps
Work through the four-step session structure — a gentle opening minute, a repeatable main sequence, a pause when focus fades, and a short closing review so nothing carries over into sleep.
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Protect Energy and Safety
Four items covering how to scale back on harder nights, why copying ambitious routines backfires, and when a professional is the right person to consult rather than a tracker.
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Track What Matters
A four-item log section kept deliberately simple — date, duration, one honest note, and weekly pattern-spotting rather than nightly self-judgement.
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Use AI for Planning
Four approaches for using AI to turn your weekly schedule into a realistic wind-down plan, surface patterns in your notes, and generate simpler alternatives for any step that feels too demanding.
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