Evening close-out checklist
- Mark the time you intend to close the session.
- Move the charger at least one arm’s length from the bed.
- Write one offline task for the following morning.
- Dim room lights before any screen if you return later.
Three-line journal frame
Line 1: Event noticed without judgment.
Line 2: Object or surface touched after closing the device.
Line 3: Next intentional pause window.
Week plan grid (abbreviated)
Mon · offline walk before noon
Tue · single-feed window after lunch
Wed · device-free meal
Thu · paper reading block
Fri · audit notification settings once
Sat · longer outdoor block
Sun · buffer day with no new tasks
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