The Wind-Down Playbook

How to Use This Playbook

This playbook is designed to be implemented gradually over 30 days. Each week introduces new habits while building on previous ones. Start with Week 1 basics and add more practices as you feel comfortable. Remember: progress over perfection.

Week 1: Foundation Setting

Day 1-3: Awareness Building

• Place a small notebook by your bed
• Each evening, write down three times you felt “too connected” today
• Note how this overconnection impacted your mood or presence

Day 4-7: Morning Minutes

• Keep your phone on airplane mode for the first 15 minutes after waking
• Use this time for:
  • Three deep breaths
  • Stretching or simple movement
  • Stating one intention for the day

Weekend Task: Do a notification audit

• Review all app notifications
• Keep only essential alerts (eg. calendar, calls from key people)
• Delete one unnecessary app

Week 2: Creating Boundaries

Day 8-10: Time Blocking

• Identify your three most productive hours
• Mark these as “deep work” time in your calendar
• Turn off all notifications during these hours
• Start small: 30 minutes if one hour feels too much

Day 11-14: Transition Rituals

Choose one ritual to mark the end of your workday:

• A short walk around the block
• Three-minute breathing exercise
• Change of clothes
• Writing down tomorrow’s top three priorities

Weekend Task: Create device-free zones

• Designate one room or space as phone-free
• Put a small basket or box at the entrance
• Start with 30 minutes in this space daily

Week 3: Digital Detox Light

Day 15-17: Email Management

• Check email only 3 times daily
• Use template responses for common queries
• Enable “send later” for non-urgent emails

Day 18-21: Social Media Mindfulness

• Remove social media apps from your phone
• Access only via computer
• Set a 15-minute timer when browsing

Weekend Task: Create a “Joy List” Write down 10 non-digital activities that bring you joy:

• Reading a physical book
• Taking a walk
• Calling an old friend
• Choose one to do this weekend

Week 4: Deepening the Practice

Day 22-24: Relationship Focus

• Have one device-free meal daily
• Practice active listening without planning responses
• Make eye contact during conversations

Day 25-28: Personal Time Blocks

• Schedule two 30-minute blocks weekly for something you enjoy
• Mark these as important as any work meeting
• Share your boundaries with family/friends

Day 29-30: Reflection and Integration

• Review your journey
• Note which practices felt most helpful
• Choose your core three practices to maintain

Quick-Start Tools

Morning Reset Button

If you wake up and immediately check your phone:

1. Put phone in another room before bed
2. Buy a simple alarm clock
3. Place a glass of water by your bed
4. Make your first action drinking water, not checking notifications

Workday Boundaries

Create a “shutdown sequence”:

1. Check calendar for tomorrow
2. Write down top 3 priorities
3. Clean desk/workspace
4. Say out loud: “Work is done for today”

Evening Wind-Down

30 minutes before bed:

1. All devices on airplane mode
2. Dim lights
3. Light stretching or reading
4. Write down three good things from today

Emergency Protocol

When you feel overwhelmed:

1. Take three deep breaths
2. Ask: “Does this need my attention right now?”
3. If no: Schedule it for later
4. If yes: Set a timer for focused attention
5. Return to your planned activities

Progress Tracking

Weekly check-in questions:

1. What new boundary felt most challenging?
2. Where did I feel most present?
3. What difference did I notice in my:
   • Energy levels?
   • Relationship quality?
   • Work effectiveness?

Maintenance Plan

After 30 days:

• Choose 3-5 core practices that worked best
• Schedule monthly boundary check-ins
• Create accountability with a friend or partner
• Celebrate small wins and progress

Remember: This is a marathon, not a sprint. Start with what feels manageable and build from there. Some days will flow better than others – that’s perfectly normal. The goal isn’t perfection but progress toward more intentional living.