Evening wind-down
Every day at 9:30 PM
- Phone on the charger outside the bedroom
- Set out tomorrow's clothes
- 10-minute tidy
- Read in bed
Daily Plan for Someone in Their First Place Who Wants Better Sleep
You just moved into your own place, so your nights have no set routine yet. This plan puts a 9:30 PM wind-down, a 10:30 PM bedtime and two short workouts into your week.
Free time
Work rhythm
- 4-step routine
- 3-exercise workout
- 3 habits
- 5 first steps
- 4 chores
A weekday
- 7:30 AM
Wake up
- 9 AM
Work starts
Most important task firstWeekdays - 5:30 PM
Work ends
- 6:30 PMQuick workoutTuesday and Thursday
Then free time until 9:30 PM. Nothing planned.
- 9:30 PMEvening wind-downEvery day
- 10:30 PM
Bed
In bed by 10:30Every day
Any time
Cook one meal at homeEvery day
Setup asks the same questions, so this is the plan you get.
Everything in the plan
Quick workout
Tuesday and Thursday at 6:30 PM · No equipment
- Bodyweight squat2 × 12 reps
- Push-up2 × 8 reps
- Plank2 × 20 seconds
Set up a calmer week
Five first steps
- Pick a bedtime and set an alarm for it
- Mute work notifications after hours
- Plan this week's dinners
- Put one fun thing on the calendar
- Say no to one thing
Chores
Each repeats after it was last done, so a missed day does not stack up
- KitchenWipe the counters and stoveevery 3 days
- BathroomClean the bathroomevery 7 days
- BedroomChange the sheetsevery 14 days
- KitchenTake out the trash and recyclingevery 3 days
Habits
- In bed by 10:30Every day at 10:30 PM
- Cook one meal at homeEvery day
- Most important task firstWeekdays at 9 AM
Why it works
- 1The wind-down starts at 9:30 PM every day. The phone charges outside the bedroom, so you read in bed instead of scroll.
- 2You go to bed at 10:30 PM every day. A fixed time helps your body expect sleep, even in a new bedroom.
- 3The first steps set a bedtime alarm and put one fun thing on the calendar. A quiet first week then has something to look forward to.
Start with this plan
Sign in with Google. Setup opens with your choices picked, and Ginger, the built-in assistant, can change any part of the plan.
Start with this plan
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