Bedtime Routine Builder
Design a calm 45-minute routine before bed.
The Open buttons send the prompt text as currently shown below to that site only when you click. Fill in the placeholders first.
Design a bedtime routine that fits my evening. Target lights-out time: [LIGHTS_OUT]. What my evenings look like now: [CURRENT_EVENING]. Things that keep me awake or wired (non-medical): [WIRED_FACTORS]. Space and noise conditions: [BEDROOM_CONDITIONS]. Write a routine that works backwards from lights-out in segments of 5 to 15 minutes, with a time stamp for each. Include tasks to close the day (a quick written list of tomorrow's top three tasks), a screen plan, a body routine, and a mind routine. Offer two variants, a full version for good nights and a ten-minute version for late nights. Add a short troubleshooting list for common snags such as noisy neighbours or a partner who stays up later. This is general routine planning, not medical advice, and anyone with ongoing sleep problems should consult a clinician. Stay practical and non-clinical, and tell me this is not a replacement for therapy. If my replies suggest immediate danger, switch to urging me to contact emergency services or a crisis line.
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