Wind-Down Routine — Printable

It's 11:40, you are still scrolling, and you know tomorrow will start tired again. You don't need a ten-step evening ritual or a gadget. You need a short routine in the right order, something to do instead of the phone, and a fallback for the nights that run late.

Wind-Down Routine gives you five steps in 30 minutes: screens off, a quick reset with tomorrow's list, a warm caffeine-free drink, a warm wash, gentle stretches with slow breathing, then lights out. It includes 20- and 10-minute versions, seven evening drinks with amounts and who should check first, six bath and foot-soak options, a screen-off ladder with 12 things to do instead, and a 4-week tracker. Filled examples show how every page works.

Who it is for

• Anyone who ends the evening scrolling and goes to bed later than planned
• Busy people who want a short, calm evening that fits real life
• Anyone who wants a natural routine without supplements or gadgets

What's inside

• Start here: how to use it in 3 steps + what to do tonight
• The 30-minute routine: 5 timed steps with a minutes chart
• Short versions (20 and 10 minutes), bedroom set-up table and an 'if this, do that' chart
• Wind-down plan: filled example + your plan
• Evening tea options: 7 caffeine-free drinks, hidden-caffeine table, calm evening blend
• Bath and warm-wash options: 6 options with amounts, lavender bath salts, bath safety
• Screen-off plan: the ladder, 12 things to do instead, filled example + your plan
• 4-week tracker: filled example + days 1–14 and 15–28
• Colour + ink-saver, A4 + US Letter, fillable

How to use it

1. Pick your lights-out time and set an alarm 30 minutes before it
2. Fill in your wind-down and screen-off plans
3. Do the routine each night and tick the tracker

Formats

• Printable PDF in A4 and US Letter, fillable on screen
• Ink-saver versions in A4 and US Letter
• Print at home or fill in on any device with a PDF reader

At a glance: 30-minute routine · 15 pages · 3 filled examples · fillable

Part of The Natural Calm & Evening Bundle: https://naturalknows.com/the-natural-calm-and-evening-bundle/

Digital download · All sales final