Evening Wind-Down
Create a clear transition between work and rest — so your system knows the day is complete.
When devices stay within reach, part of your mind remains on call. Even subtle availability keeps your nervous system in light activation.
A predictable boundary restores psychological safety.
The Micro-practice: Place devices in another room at a set time each evening and shift into low-stimulation activity.
How:
- Choose a specific time to finish work (60–90 minutes before sleep).
- Physically move your phone and laptop out of sight.
- Replace screens with something slower — reading, stretching, tea, quiet conversation.
- Repeat consistently. Let the routine become a signal.
Time: 10 minutes to transition; 60–90 minutes of device-free wind-down.
When: Nightly, 60–90 minutes before sleep.
Why this works: Screens demand your focused attention — the same mental resource you’ve been using all day — which keeps your nervous system in work mode even when your body is pretending to rest. Predictable boundaries build trust with your own system. Sleep deepens not just because you’re tired — but because your body believes it’s safe to power down.