Close the open loops you can
Write down the task you need to return to and the first action it needs. “Open the document and finish the introduction” is easier to resume than “sort work”. Put essentials for tomorrow in their usual place, then choose a stopping point.
Let the routine be ordinary
A shower, a book or quiet music may suit you. Choose something accessible that does not require a new purchase or a complex sequence. If you are still awake, avoid treating the routine as a failed test; sleep is not something you can force on command.
- Write one useful note for tomorrow.
- Set aside tasks that can wait.
- Move into a quiet activity you actually enjoy.
A common mistake
Turning winding down into a rigid checklist that creates more worry.
Try this next
Leave a one-line instruction for the first task you will return to tomorrow.
Evidence & sources
NHS advice includes a calming routine and making time for worries or a to-do list before bed. This example is not treatment for chronic insomnia or anxiety.
Sources consulted on 26 September 2026. Links are for further reading; inclusion does not imply endorsement of VANTA. Practical examples are editorial suggestions, not individually tested plans or medical advice.