7-Night Wind-Down Tracker

Most wind-down advice fails because you change four things at once and learn nothing. This free printable makes you change one thing a night for a week, so the page tells you the answer instead of your memory.

• A backwards-from-lights-out plan you set once
• 7 nights to log what you tried, when you actually fell asleep, and how it went
• A one-seed line so the workday stops replaying in your head
• An end-of-week readout: what to keep, what to drop