The 21-Night Wind-Down Tracker

Four steps, one line a night, twenty-one nights.

Fill this in the morning, not at midnight. You are recording what happened, not performing it. Score the night from one (a long awake stretch) to five (asleep quickly, stayed there).

Tonight

Date

Lights out

Up at

The four steps

Lights dimmed, one warm lamp only
Room cooled to 16–19°C
Eight-minute brain dump
Phone charging outside the room

The tracker

One row per night. Leave a row blank only if you were away from your own bed.

Night	Lights out	Steps done	Sleep 1–5	One word for tomorrow
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21

Notes

What worked, what did not, and what you will change next week.

socialhideouts.comThe 21-Night Wind-Down Tracker