The 30-Minute Shutdown Ritual

A consistent pre-bed routine tells your nervous system it's time to wind down. Lower cortisol, more melatonin, faster sleep onset, sharper mornings.

Try this tonight:

1. Set a screens off alarm 30 minutes before bed.
2. Spend 10 minutes on something calming with no screen—journaling, light stretching, or a book.
3. Do a quick 2-minute brain dump of tomorrow's top priorities to quiet your racing mind. (1/2)