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Daily Plan for a Remote Worker Who Wants Better Sleep

You work from home, so work and rest happen in the same rooms. This plan puts a fixed log-off, a 10:30 PM bedtime, morning time outside 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

  1. 7:30 AM

    Wake up

  2. 9 AM

    Work starts

    Deep work: most important task firstWeekdays
  3. 5:30 PM

    Work ends

    Evening unwindWeekdays
  4. 6:30 PM
    Quick workoutTuesday and Thursday

    Then free time until 10:30 PM. Nothing planned.

  5. 10:30 PM

    Bed

    In bed by 10:30Every day

Any time

Get outside before noonWeekdays

Setup asks the same questions, so this is the plan you get.

Everything in the plan

Evening unwind

Weekdays at 5:30 PM

  1. Close the laptop at a set time
  2. Leave the desk
  3. Change out of work clothes
  4. 10-minute tidy

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

  1. Pick a bedtime and set an alarm for it
  2. Mute work notifications after hours
  3. Plan this week's dinners
  4. Put one fun thing on the calendar
  5. 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
  • Get outside before noonWeekdays
  • Deep work: most important task firstWeekdays at 9 AM

Why it works

  1. 1The evening unwind starts at 5:30 PM on weekdays. You close the laptop and leave the desk, so work ends before night.
  2. 2You get outside before noon on weekdays. Morning daylight helps set your body clock for sleep at night.
  3. 3The 10:30 PM bedtime is the same every day. A fixed time helps your body expect sleep.

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

7 days free, then $7.99/month. Card required; cancel anytime.