A specific list before sleep

Five minutes, tomorrow only, specific. Then lights off.

PWe reviewed the research: 57 people were tested on it.Habits and systems

How to use it

Five minutes before bed, write tomorrow's tasks: what, where, when. People who did this fell asleep faster than people who wrote about what they'd finished, and the more specific the list, the faster.

How sure we are

P Evidence: promising. Good studies, but small or few. Use it and keep checking.

Sources

Scullin et al. 2018 (sleep-lab study, n = 57).

Not medical, legal or financial advice.

Put it to work

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More mind frameworks

8 SThe recorded lineProgress you write down and share is progress you keep.9 SJudge a habit at day 66, not day 7Missing one day didn't change the curve. Quitting does.15 SThe if-then planGoals don't start behaviour. Situations do.56 SDesign beats willpowerYou don't run out. You run into friction.60 PClose the loop before you switchFinish it, or write the next step. Then switch all the way.61 SThe procrastination formulaMake it nearer, smaller, likelier, and worth it.