Fall asleep easier and wake up rested with a steady evening routine.
Night owls and anyone who scrolls in bed and wakes up tired.
People with a diagnosed sleep disorder (speak to a doctor first).
A fixed wake time, a target bedtime, and a caffeine cut-off.
Screens off earlier, a brain dump, and a darker room.
The same evening routine every night, weekends included.
Tap any habit for the full breakdown: why it works, mistakes to avoid, and how to track it.
Go to bed at the same time each night.
No phone, laptop, or TV in the last hour.
No caffeine after 2pm.
Make your room dark, quiet, and cool.
Write down everything on your mind before sleeping.
Read a paper book in bed instead of scrolling.
Keep the wake time fixed and move bedtime gradually. Your coach adjusts it in 15-minute steps.
Pick up the next day and never miss twice in a row. Your coach helps you restart without starting over.
Yes. Your coach adjusts tasks, times and difficulty to fit your schedule. The plan is a starting point, not a rulebook.
Yes. Everything is on this page. A coach makes it far more likely you reach day 21 by checking in daily and adjusting when life gets in the way.
A real coach builds your 21-day routine, checks in daily, and makes sure you don't ghost your goals.
Start your 21 day planSet up in under 2 mins. No card needed.