Reflection
By the late afternoon, tilt the day toward low stimulation. Turn down lights, step away from bright screens, and move into slower rhythms. A deliberate pause signals to your body that the day is closing.
Choose two small rituals that help you disconnect: a brief, handwritten note of one thing that went well, a five-minute walk, or a warm cup and a chapter of a book. Keep these practices short and familiar so they feel like relief rather than another task.
Set a gentle boundary for social energy: silence notifications, schedule a cut-off for messaging, and let others know when you'll respond. Finish by noting one small comfort to carry into sleep—clean sheets, soft music, or the memory of a good conversation.