FREE FIELD CHECKLIST · ONE PAGE
The Last Hour.
Twelve small changes for the hour before bed.
Not a routine to memorize — a page to put on the nightstand. Twelve one-line changes, none of which take willpower at 11 PM. Pick three tonight; let the rest join when they stop feeling like effort.
- Light & screens — where the hour actually starts, and where the phone ends up.
- The body — caffeine's real deadline, temperature, and why the hour is for landing, not lifting.
- The head — what to do with tomorrow's three tasks so they stop circling at 3 AM.
Get the checklist
Leave your email — the page opens right here, no inbox scavenger hunt. Your welcome code comes with it, then one or two field notes a month. Unsubscribe anytime.
It’s yours.
One page, dark and printable-ish. Put it where the phone used to charge.
Open the checklist (PDF)And your welcome code — 15% off your first one-time order:
WELCOME15A routine checklist, not medical advice — if sleep is a persistent problem, that conversation belongs with your doctor. Goes well with the caffeine cut-off calculator.