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The protocols are designed to be quick fixes you can use in just a few minutes, even in the middle of the night.
You don’t need to work through the entire pack in order right now, but read through the protocols before you need them so you can learn what’s here.
Practice any that feel immediately relevant. Then, when a familiar pattern shows up, you’ll have a clear idea of where to start..
The flagship practice, Close Your Day, is a full evening practice meant to help you intentionally close out the day, set yourself up for a calm night, and a clear next morning.
Think of it as your proactive anchor practice. Use it whenever you want a way to review and acknowledge what matters, make sense of anything still holding your attention, and clear anything you’re mentally holding on to for the next day.
The quick protocols that follow the flagship are for the most common situations that cause us issues at night. Just pull them up whenever you need them.
The best set-up is whichever one you’ll open and use when you need it.
You can download the workbook here.
It’s printable if you want to write by hand and also contains fillable fields for typing on laptop or computer (mobile options coming soon). Please note that the workbook was created with the Gamma AI platform, but the prompts are pulled directly from our protocol pack here.
Other good options include:
A notes app
Copy the headings into a note and write underneath each one. This is useful when you need a quick reset.
Document
Keep a clean document or page for each protocol and duplicate it when you want a fresh pass. Use any tool that’s handy: Google Docs, Word, Notion, etc.
Notebook or journal
Write the prompts by hand and answer underneath each one. This can work well when you want a little more space to slow down, sort through competing thoughts, or think through a decision without looking at another screen.
Typing or writing by hand - does it matter?
Typing works fine here. The most important thing is getting what your brain is holding into an external form you can see and work with.
But writing by hand CAN add something useful.
It’s usually slower and more physically involved than typing, which can make you process each word more deliberately.
Handwriting also recruits motor, visual, and language systems at the same time, which can help the material feel more concrete and easier to hold onto.
But don’t worry about using handwriting if it creates friction. A quick note on your phone is more useful than a notebook you won’t open.
Start with whatever feels easiest. You can always change your setup later.