Habit Path
Better Sleep
Small, repeatable evening behaviors designed to support a calmer wind-down. General wellness practices — not treatment for a sleep condition.
These are ideas, not assignments. Choose the one that fits your life right now — we'll walk you through sizing it down and giving it a cue, so it becomes your own habit.
Sleep
Consistent lights-out
- Standard:
- Lights out by my chosen time
- Minimum day:
- Lights out within 30 minutes of my chosen time
- Suggested cue:
- Before bed
Sleep
Screens out of the bedroom
- Standard:
- Charge my phone in another room
- Minimum day:
- Phone face-down across the room
- Suggested cue:
- Before bed
Sleep
Evening wind-down sequence
- Standard:
- 10-minute wind-down: lights low, tidy, stretch
- Minimum day:
- Lights low and three slow breaths
- Suggested cue:
- After dinner
Sleep
Caffeine cut-off
- Standard:
- No caffeine after my chosen cut-off time
- Minimum day:
- One fewer afternoon caffeine
- Suggested cue:
- After lunch