Pre-pave tomorrow, the night before. Off-load · Pre-pave · Seal.
CALLSIGN 6JJ
Planning for --
05:00
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Anchor
If my feet hit the floor, I continue before I touch my phone.
☼ Continue from last night
Pick up where you left off.
Wish
Plan
Tomorrow's list
01 Off-load
Clear the deck
Writing a specific list for tomorrow off-loads the open loops your mind keeps re-opening. In a Baylor sleep-lab study this cut time-to-sleep to about 16 minutes vs 25 - and the more specific the list, the faster sleep came.
Nothing logged yet. Add the concrete things, not the vague ones.
02 Pre-pave
Walk through tomorrow (WOOP)
WOOP pairs the felt vision of tomorrow with the obstacle most likely to derail it, then an if-then plan. The if-then is the part research links to a medium-to-large jump in follow-through.
If your obstacle, then I will
03 Seal
Close the day
Closing on gratitude and an honest review sets the emotional tone your brain carries into the night - the Stoics reviewed each day before sleep for the same reason.