7-minute evening checklist

Goal of the checklist

It is not about “being perfect”. It is about reducing friction for tomorrow and helping your body slow down. Repetition creates stability.

Step 1: prep tomorrow (2 min)

• Set out clothes or essentials (bag, keys, wallet).
• Write one sentence with your main priority for tomorrow.
• If you have an important task, leave a visible reminder.

Step 2: minimal tidy (2 min)

• Clear one surface: desk or kitchen counter.
• Take out one trash bag if it is ready.
• Leave the space “neutral” so your mind can rest.

Step 3: body and calm (2 min)

• Breathe: nasal inhale, long exhale, relaxed shoulders.
• Gentle mobility: neck, shoulders, hips.
• Reduce screens if you can, even for 10 minutes.

Step 4: a mental close (1 min)

• Write 1 thing you did today, even if it is small.
• Write 1 clear next step for tomorrow.
• That is enough to “close” the day.

Simple rule: if it takes more than 7 minutes, simplify. The key is repetition.

Want a simple routine adapted to your life?

If you want a clear and realistic framework, write to me. I will reply as soon as possible.