Free routine template
Sleep routine that reminds you when each one is due
The same wake-up time daily, morning light, coffee before two, worries on paper, a wind-down hour, the phone outside.
- 6 routines
- 6 at a set time
- Reminders when they are due
Sleep reset
Days and times are the pack's own. Change any of them after you add it.
- Same wake-up timeEvery day at 7:00Get up at this time every day, weekends included, even after a bad night. Set it once and keep it for two weeks before judging.
- Ten minutes of daylightEvery day at 7:30Outside or at an open window within an hour of waking, no sunglasses. It tells your body clock when the day starts.
- Last coffee by 2pmEvery day at 14:00Coffee, tea, energy drinks and cola before 2pm only. After that, water or something without caffeine.
- Park the worriesEvery day at 21:30Two minutes: write tomorrow's to-do list and anything on your mind, then close the notebook. It will be there in the morning.
- Wind-down hourEvery day at 22:00Lights low, screens off or dimmed, a warm shower, the same few steps each night. If you are still awake after about 20 minutes in bed, get up and read in dim light until sleepy.
- Phone outside the bedroomEvery day at 22:30Plug the phone in outside the room and use a simple alarm clock. Tick it when the phone is on the charger.
About this pack
For anyone who lies awake or wakes up tired. Sleep follows a fixed wake-up time and a calm last hour more than an early bedtime. If poor sleep lasts more than a few weeks, or you snore loudly or wake gasping, see a doctor.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find Sleep reset and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
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5 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.