Explore different models for structuring your evening routine based on your schedule and preferences.
Divide your evening into discrete time blocks with specific activities. Clear transitions help signal to your body that you're moving through phases.
Create a sequence of activities or conditions to complete. Less about time, more about "what needs to happen" before sleep.
Design a natural progression from stimulating to calming activities. Focuses on mood and energy transitions rather than clock time.
| Model | Best For | Duration | Flexibility | Complexity |
|---|---|---|---|---|
| Time-Blocked | Regular schedules, predictability | 60–90 min | Low–Medium | Medium |
| Checklist | Variable schedules, task focus | 45–75 min | High | Low |
| Flow | Intuitive people, responsiveness | 50–90 min | Medium–High | Medium |
Start with one model as a template. After 2–3 weeks, evaluate what's working and adjust.
Key questions to consider:
Begin with 30 minutes of structured routine. Expand gradually as consistency improves.
Link new routine activities to ones you already do (dinner, shower, getting ready for bed).
Note which activities work and when, so you can refine based on real experience.
A good framework evolves. Review monthly and make tweaks based on what you've learned.
Get detailed templates and worksheets to build your personalised model.
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