I sleep badly and wake up tired

Build a consistent wind-down and schedule so sleep gets deep and reliable.

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90-day plan · Free · No login required

The 90-day goal

Sleep through the night and wake rested

Good sleep is the foundation under your mood, focus, and health.

How you'll know it's working

Milestones

Day 30

Held a fixed bedtime and wake time for two weeks straight

Day 60

Kept a screen-free wind-down every night for three weeks

Day 90

Sleeping through most nights and waking rested

The daily engine

Keystone habits

Fixed bedtime

When the clock hits my wind-down time, I will start getting ready for bed.

Screen-free wind-down

30 minutes before bed, I will put screens away and read or stretch.

Brain dump

When my mind starts racing in bed, I will write tomorrow's worries on a notepad.

Start here

Your first steps

1

Set a fixed sleep window

Pick a bedtime and wake time you can keep every day, weekends included.
2

Build a 30-minute wind-down

A fixed screen-free sequence that signals your body it's time to sleep.
3

Fix the bedroom

Make it dark, cool, and quiet, and charge your phone outside the room.

For when it gets hard

If-then plans

Decide your response now, so motivation running out doesn't end the plan.

If I'm tempted to scroll in bed, then I leave the phone charging in another room.

If my mind won't switch off, then I write the thoughts down so my brain can let them go.

If my schedule slips on weekends, then I keep the same wake time and nap only if I must.

Ready to download

Free action books that tackle this

Each pairs health with a second area, because what feels stuck rarely sits in one corner of life.

Health Mind

Sleep Deep Again

Fix your nights so your days have something to run on.

Bad sleep quietly taxes your mood, focus, and health. This plan rebuilds a steady wind-down and schedule — and quiets the racing mind — so sleep gets deep and reliable again.

Read the plan Download PDF

Health Family Family

The New Parent Survival Plan

Protect your sleep, your patience, and your relationship through the hardest season.

Early parenthood comes for your sleep, your temper, and your relationship all at once. This plan helps you guard what little rest you can, stay calmer in the hard moments, and keep your partnership from drifting while you're both underwater.

Read the plan Download PDF