Plan a Five-Minute Wind-Down for a Mind That Won't Switch Off

The lights go off and your brain immediately starts rehearsing tomorrow's problems in full detail. This builds a five-minute sequence, minute by minute, for exactly that moment, including what to actually do when a racing thought turns up mid-sequence rather than pretending it won't. No app, no equipment, works lying down in the dark.

Plan a five-minute wind-down sequence for the moment right before sleep, built for someone whose mind starts running through tomorrow's problems the second the lights go off. Sequence the five minutes precisely (for example, minute one, minute two) rather than giving a vague list of options, and specify exactly what to do with a racing thought when it arrives mid-sequence rather than pretending it won't. Keep every step doable lying down in the dark, with no equipment and no app.