Evening wind-down
Sunday to Thursday 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 an Office Worker Who Wants Better Sleep
You commute to work, and the workday follows you home at night. This plan puts a fixed bedtime, an evening wind-down and two short workouts into your week.
Free time
Work rhythm
- 4-step routine
- 3-exercise workout
- 3 habits
- 5 first steps
- 3 chores
A weekday
- 7 AM
Wake up
- 9 AM
Work starts
Most important task firstWeekdays - 5:30 PM
Work ends
- 6:30 PM
Home
- 7:30 PMQuick workoutTuesday and Thursday
Then free time until 9:30 PM. Nothing planned.
- 9:30 PMEvening wind-downSunday to Thursday
- 10:30 PM
Bed
In bed by 10:30Every day
Any time
Drink a glass of water6 times a day
Setup asks the same questions, so this is the plan you get.
Everything in the plan
Quick workout
Tuesday and Thursday at 7:30 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
Habits
- In bed by 10:30Every day at 10:30 PM
- Drink a glass of water6 times a day
- Most important task firstWeekdays at 9 AM
Why it works
- 1The wind-down starts at 9:30 PM on work nights. The phone charges outside the bedroom, so you read instead of scroll.
- 2The 10:30 PM bedtime is the same every day. A fixed time helps your body expect sleep.
- 3The first-week list mutes work notifications after hours and removes one commitment. The evening then has room for rest.
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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