Overview
Modern life doesn't have a natural endpoint. Work emails at 10pm. Social media scrolling until midnight. Blue light burning into our retinas as we try to sleep.
The Evening Wind-Down program helps you create a clear boundary between day and night, activity and rest, doing and being.
The Digital Sunset
The cornerstone of this program: putting your phone away at a set time each evening. We call it the Digital Sunset.
Your Digital Sunset Ritual
9:00pm: Phone goes in a drawer, different room from bedroom
9:05pm: Prepare herbal tea (same tea, same mug, every night)
9:15pm: Read 10 pages (physical book, not screens)
9:35pm: Write 3 sentences about the day
9:45pm: Prepare for tomorrow (lay out clothes, check calendar)
10:00pm: Begin bedtime routine
10:30pm: Lights out
Week-by-Week Build
Week 1: Focus only on the Digital Sunset. Phone away at 9pm. Replace scrolling with anything else.
Week 2: Add the tea ritual. Same time, same beverage, same mindful preparation.
Week 3: Add reading and reflection. Physical book, 10 pages minimum.
Week 4: Add tomorrow preparation. Set yourself up for an easy morning.
What Improves
- Sleep Quality: Fall asleep faster, sleep deeper, wake more rested
- Morning Energy: Start the day ahead instead of behind
- Evening Peace: The last hours of your day become the best
- Digital Balance: Break phone addiction without white-knuckling
- Relationship Quality: Real connection in the evening instead of parallel scrolling
"I didn't think I could give up evening phone time. The first three nights were hard. By day seven, I was reading books I'd meant to read for years. By week four, I looked forward to my evening ritual more than anything on my phone. Now it's been six months. Best change I've ever made." — James, 41
The Ripple Effect
What starts as an evening practice transforms your entire relationship with rest, technology, and self-care. Better evenings create better mornings. Better mornings create better days. Better days create better lives.