Building Better Routines

This how-to walks through designing a wind-down routine based on what the body needs to shift out of an alert state, rather than generic relaxation advice. It includes a short framework for testing and adjusting the routine over two weeks.

This comparison looks at the trade-offs between keeping a strict schedule every day and allowing weekend flexibility, using the concept of social jet lag. It gives readers a way to decide which approach fits their week.

This checklist offers a sequence of concrete actions for the last hour before bed, aimed at readers who rely on screens out of habit rather than necessity. Each item is framed as something to try and observe, not a strict rule.