🔋 Body & energy

A bedtime alarm

Set an alarm for when to start winding down, not just for waking up.

Tiny version

Set a daily alarm for one hour before you want to sleep, labelled “Wind down”.

Start a 5-min timer

Good for

  • Late-night scrolling
  • “Revenge bedtime procrastination”
  • Tired every morning

Why it helps

Bedtime sneaks up when time is hard to feel. A labelled alarm turns “I should go to bed” into a clear cue.

The full version

  1. Choose your target sleep time.

  2. Set a daily alarm one hour before it, with a label.

  3. When it rings: screens off or dimmed, lights low.

  4. Do the same calm routine each night.

If this doesn’t click, try

All skills →
Fuel check Before blaming yourself, check: hungry, thirsty or tired? 🔋 Body & energy Count back from “out the door” Work backwards from when you must leave, and set a labelled alarm. ⏳ Time Make time visible Use a timer you can see shrinking, not one you have to check. ⏳ Time