Choose Your Time Budget
Click one of the options below. Your personalized sequence will appear instantly — no additional steps required.
How It Works
Each protocol is built from a library of micro-habits designed to progressively reduce stimulation. Steps flow from digital disconnection through physical preparation to mental settling.
Longer timelines include additional practices such as journaling, stretching, and sensory environment checks. Shorter timelines focus on the highest-impact actions.
Protocol Principles
These guidelines inform every sequence we generate, regardless of duration.
Digital Boundary
Screen reduction is always the first step in every timeline.
Light Control
Warm, low-intensity lighting follows device disconnection.
Breath Awareness
Structured breathing appears in all three time budgets.
Physical Settling
Every sequence ends with a transition to your sleep position.
Complement Your Protocol
Pair your timeline with environmental setup or evening journaling for a more complete wind-down experience.