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1 - Flagship Protocol: Close the Day
Learn to spot and reset more quickly from the common issues that can keep you from easy restful nights - things like mentally dealing with loose ends, conversations still in your head, planning for tomorrow, and replaying things that happened. It supports building a more intentional transition from daytime into evening and sleep.
2 - Quick protocol: My brain ramps up as soon as I try to go to bed
For when:
“I was tired until I laid down. Now my brain’s jumping between random thoughts, things from today, and everything I have to deal with tomorrow.”
The outcome:
“I want my mind to slow down enough that I can fall asleep.”
A short tool to work with racing thoughts when you’re trying to get rest.
3 - Quick protocol: I can’t stop replaying the thing
For when:
“I keep going over that conversation, email, mistake, or decision and thinking about what I should have said or what it means.”
The outcome:
“I want to get it out of my head for the night.”
This helps you separate what actually happened from what your mind is adding or predicting, and what, if anything, you need to make a plan of action on.
4 - Quick protocol: I woke up and now I can’t get back to sleep
For when:
“I woke up in the middle of the night and within seconds I was worrying about work, money, my relationship, or everything I need to get done.”
Or:
“I can’t sleep, and now I’m doing the math on how little sleep I’ll get and how bad tomorrow is going to be.”
The outcome:
“I want to settle my mind and get back to sleep without spiraling.”
This one’s for middle-of-the-night mental activation, including the second layer of anxiety that can make wakefulness feel like it’s an emergency.
5 - Quick protocol: I keep planning tomorrow instead of sleeping
For when:
“My brain’s won’t stop planning out tomorrow and keeps making mental lists of what needs to be done.”
The outcome:
“I want to feel under control for the next day and wake up knowing where to start.”
This is a cognitive-offloading protocol where you capture what matters, give it a place to be stored, and choose a clear first step for tomorrow.