The Night Routine Challenge: Reset Your Evenings, Transform Your Mornings
Transform your sleep and mornings with this 14 day night routine challenge—simple evening habits that reset your day and energise your tomorrow.

Philosophy and Benefits
The Science of Evening Preparation
Mental Health and Stress Reduction

Steps to Follow

Digital Sunset at 7pm
This is often the most challenging element for newcomers. Put your phone on charge in another room, turn off the television, and close the laptop. If you must keep your phone nearby for emergencies, put it in airplane mode or use "Do Not Disturb" settings. Replace screen time with reading, gentle music, or conversation. The goal isn't to eliminate technology forever, but to create a clear boundary that allows your mind to begin winding down.

Tomorrow's Uniform
Choose and lay out everything you'll need for the next day. This includes work clothes, exercise gear, accessories, and even preparing your bag or briefcase. If you exercise in the morning, have your workout clothes visible and accessible. This seemingly simple task eliminates numerous micro-decisions from your morning routine and creates visual confirmation that you're prepared for success.

The Ten-Minute Transform
Set a timer for exactly ten minutes and do a quick tidy of your main living spaces. Focus on areas you'll see first thing in the morning: kitchen benches, living room, bathroom. This isn't deep cleaning; it's strategic organisation that creates calm and order for your morning self. Put items back where they belong, load the dishwasher, and clear surfaces.

The Reset Shower
Take a warm shower 60-90 minutes before your intended bedtime. This isn't just about cleanliness; it's a ritual that signals the transition from day to evening. Use this time for any grooming tasks like shaving or skincare routines. The warm water followed by the cooler air temperature afterwards triggers your body's natural sleep preparation process.

The Brain Dump
Write down your three highest priority tasks for tomorrow. These should be specific, actionable items that will move you closer to your goals. This practice serves two purposes: it prevents late-night mental rehearsal that can interfere with sleep, and it provides clear direction for your early morning focus time.

Early to Bed, Early to Rise
Aim to be in bed by 8-9pm with lights out. This timing allows for 7-8 hours of sleep before a 4-5am wake-up. If this feels dramatically early, adjust gradually by moving bedtime earlier by 15 minutes each night until you reach your target time.
How to Apply This Challenge
Additional Support Strategies

Conclusion
Your Progress
Challenge Progress
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