Free, on purpose
This is the one we most want people to actually use, so it costs nothing and there is no email required. Print it, stick it on the fridge, ignore the rest of the site.
What is on it
One page, three phases — close the day, lower the inputs, the last fifteen minutes — with ten checkboxes in total. The full reasoning behind each phase is on our wind-down routine page; this is just the operational version, because nobody re-reads an article every evening.
Why a checklist rather than a plan
Most wind-down advice fails at the same point: it asks you to remember and decide at the exact hour of day when you are least able to do either. By 10 p.m. the part of you that makes good decisions has largely clocked off, which is why an evening that depends on willpower tends to collapse into a screen.
A checklist removes the deciding. You are not choosing whether tonight is a wind-down night; you are looking at ten boxes and doing the ones you can. That is a much smaller ask, and it is the reason checklists survive in high-pressure settings where memory alone does not. Nothing here is clinical, but the principle carries over: make the right action the obvious one, and it gets done on the nights it matters.
It is also deliberately unambitious. There is no journalling section, no supplement, no thirty-minute routine. Many people find that a short sequence they actually complete beats a thorough one they abandon in week two.
The bit that matters most
At the bottom there is a boxed minimum version: lower the light, phone in another room, write three lines. Under ten minutes. On the nights when the full list is not happening, that keeps the habit alive — and a habit that survives bad weeks is the only kind worth building.