Daily Plan for a Shift Worker Who Wants Better Sleep

Your shifts move, so a plan with fixed clock times does not work. This plan uses routines and habits that follow your shift, not the clock.

Start with this plan

The plan

Part	What	When
Routine	Wind-down after a shift	Every day
Workout	Quick workout	Tuesday and Thursday
Habit	Wind down an hour before sleep	Every day
Habit	Drink a glass of water	6 times a day
Project	Set up a calmer week	Five first steps
Chores	3 chores by room	Days after each was last done

The times assume you have free time after work. In the app, you choose when you have free time, and the plan moves to fit.

Why it works

The wind-down routine after each shift prepares your body for sleep at any hour.
No item has a fixed time. You do each one when your shift allows.
The first-week list sets a bedtime alarm and removes one commitment, so the week has more room.

Wind-down after a shift

Every day.

Shower
Phone on the charger
Dark room
Same sleep alarm

Quick workout

Tuesday and Thursday. No equipment.

Exercise	Sets	Each set
Bodyweight squat	2	12 reps
Push-up	2	8 reps
Plank	2	20 seconds

First steps: Set up a calmer week

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 chore repeats a number of days after you last did it, so a missed day does not stack up.

Room	Chore	Repeats
Kitchen	Wipe the counters and stove	3 days after it was last done
Bathroom	Clean the bathroom	7 days after it was last done
Bedroom	Change the sheets	14 days after it was last done

Start with this plan

Sign in with Google and choose when you have free time. The plan is saved to your account, and Ginger, the built-in assistant, can change any part of it. Every feature is free for 7 days; a card is necessary to start the trial.

Start with this plan

Read the night shift routine guide, see all plans or read the facts.