Better Sleep Builder

Goal: Better sleep
Wake time: 07:00
Caffeine cutoff: 14:00
Wind-down: 30 minutes
Main issue: late-screen

- Anchor your wake time; bedtime follows.
- Protect the last hour of the day.
- Small consistency beats occasional perfection.

- Wake time: 07:00 (fixed).
- Caffeine cutoff: 14:00.
- Wind-down: 30 minutes.
- Rule: No phone in bed.
- Rule: Screens off 45 minutes before sleep (or use strict grayscale + blocker).
- If sleep is bad, don’t compensate with long naps; keep anchors.

- Dim lights.
- Prep tomorrow (clothes / top 1 task).
- Low-stimulus activity (reading, stretch, shower).
- In bed: no problem solving; if needed, write it down and stop.

- Daily: wake time hit (yes/no)
- Daily: caffeine cutoff hit (yes/no)
- Weekly: average sleep quality (1–5)

- What broke the anchors?
- Which rule helped most?
- What one change improves environment or routine next week?