Make your room dark, quiet, and cool.
A cooler, darker room makes it easier to fall asleep and stay asleep.
Cover the brightest light source in your room.
Blackout curtains or eye mask, cooler room, no screens.
“When I enter my bedroom at night, I will switch off all lights except a lamp.”
Tie the new habit to an action you never skip. The old habit becomes the reminder.
Rate sleep 1-5 each morning.
Close work with the same short sequence every day.
Go to bed at the same time each night.
No phone, laptop, or TV in the last hour.
A real coach builds your 21-day routine, checks in daily, and makes sure you don't ghost your goals.
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