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· 8d
How-to: The evening lantern, a ten-minute wind-down
Nights are when the trail is hardest to see. A short routine, started before the dark arrives, makes the evening easier to walk. Here is a version that takes about ten minutes. Adapted from The evening lantern in the Stillmonk Library.
Before you start
Pick a time when screens go to sleep. Earlier than feels natural, and roughly the same time most nights.
The ten minutes
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Put the phone to bed. Plug it in outside the bedroom, or at least across the room. An old alarm clock is a quiet ally.
•
Dim the lights. Lamps instead of the ceiling light.
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Wash your face and brush your teeth. Let the end of the day be slow.
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Do one quiet thing. Read a few pages, stretch, or do the daily check-in in the app and note how today really went.
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Three slow breaths, in bed, with the lights out.
If an urge finds you in bed
Get up. Sit somewhere else, with a light on, until it passes. If it helps, open the app and tap I feel an urge: Breathe and Ride it out are there for moments like this.
Make it yours
If ten minutes feels like a lot to start with, keep only the first step for a week: the phone sleeps outside the bedroom. Add the rest later.
If an alarm clock is not an option, most phones can turn on Do Not Disturb on a schedule. A charger by the door gets you part of the way too.
Keep what helps and drop what does not. Tell us in the replies what your evening lantern looks like.
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