The Evening Unwind

Sit on the edge of your bed, or in a chair that won't lull you to sleep. Hands on the knees, palms down.

Start with two minutes of slow breathing, eyes closed. Longer exhales than inhales — 4 in, 7 out. This activates the parasympathetic system and cools the engine down.

Then review the day in one pass: what did I do, who did I see, what went well, what didn't. Don't edit, don't judge. Just watch the day go by like a film.

At the end of the review, name one thing you're grateful for from today. Specific. Not 'my health' — that's too abstract. 'The coffee at 9am' or 'my neighbor waving.' Something real.

Name one thing tomorrow will ask of you. One, not many.

Finish with three long breaths and open your eyes. You're done for the day.

Most of us go from stimulation to bed without a transition. Then we lie awake. The evening unwind closes the door. Not everyone needs it nightly, but when you need it, nothing else works quite as well.