better sleep routine

10:15 PM couch collapse after wrangling kids through dinner, answering that last work Slack ping, and scrolling Instagram while dishes air-dry. Brain won’t shut off. 6:30 AM school run awaits—but doom-scrolling wins again. 10-minute reality routine for zero-bandwidth nights. No apps, no spa, no 30-minute perfectionism. 3-second preview: Dump thoughts → Dim chaos → Legs wall → Warm hands … Read more