A customizable framework for designing your ideal wind-down routine.
This template provides a structure for your evening routine. Customize the timing and activities to fit your schedule and preferences. Remember: start small and build gradually.
Tips:
Suggested activities: Put phone in another room, dim lights, put on comfortable clothes, prepare herbal tea
Your choice: _____________________
Suggested activities: Gentle stretching, light yoga, slow walk around home, breathing exercises
Your choice: _____________________
Suggested activities: Reading, journaling, listening to calming music, gratitude practice
Your choice: _____________________
Suggested activities: Organize bedroom, prepare clothes for tomorrow, set out water, adjust temperature
Your choice: _____________________
Activities: Tidy living spaces, prepare tomorrow's items, plan meals, organize
Activities: Shower or bath, skincare, change into comfortable clothes
Activities: Put devices away, prepare tea or water, dim lights throughout home
Activities: Gentle stretching, yoga, walking, breathing exercises
Activities: Reading, journaling, planning tomorrow, gratitude practice, meditation
Activities: Bedroom organization, temperature adjustment, final water, set alarm
Use this simple format to track consistency (not perfection). Just mark which days you completed your routine.
| Week | M | T | W | Th | F | Sa | Su |
|---|---|---|---|---|---|---|---|
| Week 1 | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |