Welcome to Your 30-Day Journey
This program builds habits gradually, one week at a time. Remember: perfection isn't the goal. Consistency and self-compassion are.
Week 1: Observation
Your Focus: Awareness Without Change
This week, you're not changing anything yet. You're simply observing your current evening habits without judgment.
Daily Tasks:
- Note what time you typically start winding down
- Track your screen time in the evening
- Notice how your bedroom currently looks and feels
- Observe what activities fill your evening hours
- Pay attention to how you feel when you wake up
Why This Matters: Understanding your baseline helps you identify which changes will have the biggest impact. No guilt, no shame—just observation.
Week 2: One Small Habit
Your Focus: Screen Curfew
This week, you'll implement your first habit: a 30-minute screen-free window before bed.
Daily Tasks:
- Choose your screen curfew time (e.g., 9:30 PM if you sleep at 10 PM)
- At curfew time, put phone in another room
- Have an alternative activity ready (book, magazine, puzzle)
- Track each day you complete this (aim for 5 out of 7 days)
Troubleshooting: If 30 minutes feels impossible, start with 15. Something is better than nothing.
Week 3: Physical Preparation
Your Focus: Evening Tidying
Continue your screen curfew and add 5 minutes of evening preparation.
Daily Tasks:
- Maintain your screen curfew from Week 2
- Spend 5 minutes tidying your bedroom before bed
- Lay out tomorrow's clothes
- Prepare your bag or work items for tomorrow
Why This Matters: Waking up to an organized space and having tomorrow prepared reduces morning stress and signals to your mind that evening is for winding down.
Week 4: Rest and Reflection
Your Focus: Consolidation
This week, you're not adding anything new. You're strengthening the habits you've built.
Daily Tasks:
- Continue screen curfew (should feel more natural now)
- Continue evening tidying routine
- Notice how these changes have affected your evenings
- Reflect on what's working and what needs adjustment
Assessment Questions:
- Which habits feel sustainable?
- What has improved about your evenings?
- What still feels challenging?
- What do you want to add next?
After 30 Days
By now, you should have two solid habits: a screen curfew and evening preparation. These foundational practices set you up to add more elements when you're ready.
Next Steps:
- Extend your screen curfew to 60-90 minutes
- Add a calming activity like journaling or reading
- Implement gentle stretching or breathing exercises
- Optimize your bedroom environment
- Explore our full programs for more advanced strategies