Write down everything on your mind before sleeping.
Unfinished tasks keep the mind busy. Writing them down tells your brain they are safely stored.
Write 3 things on your mind.
Full brain dump of tasks and worries in a bedside notebook.
“After I brush my teeth, I will write in my bedside notebook.”
Tie the new habit to an action you never skip. The old habit becomes the reminder.
Tick nights done.
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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