WHAT’S INSIDE
Inside the checklist, 6 sections and 24 items to tick off
|
|
Set the Starting Point
Choose one clear reason for using the checklist today, define the smallest viable version of your routine, and strip out any steps that depend on perfect conditions or high motivation.
|
|
|
|
Prepare the Right Space
Four items that reduce the friction of starting — clear the area, position what you need in advance, and set the lighting, sound, and temperature that signal to your body it’s time to slow down.
|
|
|
|
Follow the Core Steps
Tick through the four-step daily structure — a gentle opening, a repeatable main sequence, a natural pause point, and a short closing review that rounds off the day instead of leaving it open.
|
|
|
|
Protect Energy and Safety
Four grounding items on when to scale back, why mimicking advanced routines backfires, and how to recognise when a professional is the right resource rather than a printable checklist.
|
|
|
|
Track What Matters
A four-item daily log kept deliberately light — date, duration, one honest note, and a weekly pattern review that looks at sleep, stress, hydration, and schedule together rather than in isolation.
|
|
|
|
Use AI for Planning
Four practical prompts for using AI to convert your weekly schedule into a realistic sleep hygiene plan, identify patterns in your notes, and generate simpler alternatives for anything that feels too demanding.
|
|
|
