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Sleep and recovery

Evening Routine Checklist

A free evening routine checklist printable for winding down without gadgets, with a shutdown cue, phone boundary, bedroom reset, and low-energy version.

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Start the wind-down

  • The cue that tells the day to close is:
  • The first action after that cue is:
  • The time or moment this starts is:

Close open loops

  • Tomorrow's first task is:
  • One reminder to park outside the bedroom is:
  • One thing that can wait is:

Set the phone boundary

  • The phone parking spot is:
  • The screen cutoff cue is:
  • The replacement wind-down action is:

Prepare the room

  • The brightest light source to reduce is:
  • The bedside or floor reset is:
  • The low-energy version that still counts is: