Build a consistent sleep routine
Create a repeatable wind-down and wake-up routine around times you choose.
Plan Library / Health
Build a consistent sleep
routine.
Create a repeatable wind-down and wake-up routine around times you choose.
How to start
Make the first
step clear.
Choose your wind-down start time and wake-up time. Pick a quiet 20-minute activity, such as reading, and a place to put your phone. Start with all three commitments on five of seven days; adjust that target to fit your life.
What It Includes
Your scheduled
commitments.
Start with three observable actions. Choose any personal targets and dates before starting, then adjust the routine to fit your life.
Commitment 1
- Start your wind-downDaily
At your chosen time, stop work and chores and spend 20 minutes on a quiet activity, such as reading.
Commitment 2
- Put your phone awayDaily
Put your phone away when wind-down starts.
Commitment 3
- Get up at your chosen timeDaily
Get up at your chosen time daily.
Optional additions
Choose either, both, or neither. These start unselected during import.
- Prepare your sleep space: Dim the lights and prepare your sleep space when wind-down starts. Daily
- Prepare for the morning: Set out the clothes or items you need for the next morning before wind-down. Daily
Record completed commitments in your D/R check-in.
Goal + Milestones
Know what
complete means.
Review your logs before marking a milestone complete. Adjust the milestone targets to fit your schedule. For sleep, a suggested starting target is all three commitments on five of seven days each week.
Complete your first week
Complete all three core commitments on five of seven days. Optional additions don’t count toward this milestone.
Complete four weeks of your routine
Complete all three core commitments on their scheduled days for four weeks. Optional additions don’t count toward this milestone.
Make the plan real.
Copy it into D/R, review the setup, and choose what gets added.
Practical questions
Make it work
for you.
Can I change the schedule?
Yes. Choose your wind-down start time and wake-up time. Pick a quiet 20-minute activity, such as reading, and a place to put your phone. Start with all three commitments on five of seven days; adjust that target to fit your life. Change the timing, frequency, or targets during import review and update the milestones to match.
What happens if I miss a day?
Continue with your next wind-down or wake-up commitment. The suggested first-week target is all three commitments on five of seven days. You can adjust the four-week target to the same pattern before adopting the plan.
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