Free guide

The Evening Guide

A simple, seven-step routine for the last hour of your day. It takes about sixty minutes from start to lights-out, needs nothing you don't already own, and fits on one printable page.

Why an evening routine?

The hour before bed is when the body starts preparing for night. Light, screens, noise and a busy mind all send signals in the opposite direction. A routine you repeat most nights gives the end of your day a clear shape, and many people find it makes the evening feel calmer. You can read more in why the last hour before sleep matters.

The seven steps

• 60 minutes before bed: dim the lightsSwitch to lamps or warm, low lighting.
• Put the phone to bedCharge it outside the bedroom, or across the room on silent.
• Write tomorrow downThree lines: the most important task, one thing to look forward to, one thing to let go of.
• Look back on todayOne thing that went well and one thing you're grateful for. A few words is enough.
• Ten quiet minutesA short meditation, prayer or simply sitting with your breath. Try our ten-minute evening meditation.
• Set an intention for the nightSomething gentle, such as "I'll remember my dreams" or "I'll rest well". See setting an intention at night.
• Same time, lights outA steady bedtime and wake time matter more than any single trick.

Make it your own

Treat the steps as a starting point. Some evenings you will only manage two or three, and that is fine. The routine works best when it is easy enough to repeat.