At Night 🆕 Proven

: Research shows that simply making a to-do list for the next day helps people fall asleep faster [27].

: Use your most energized nighttime hours for coding, writing, or painting—activities that require uninterrupted focus [13]. At Night

before bed: No more screens (blue light hinders melatonin production) [9, 31]. 2. The "Brain Dump" Ritual : Research shows that simply making a to-do

: Jot down every worry, task, or stressor currently on your mind [14]. At Night

: Consistency is king. Aim to go to bed and wake up at the same time every day to maximize restfulness [2, 5.2].