Wind-Down Routine
Screens off first, then reset, warm drink, warm wash, stretch and breathe. A 30-minute evening routine you can actually keep.
- Instant download after checkout
- A4 and US Letter, print or fill on screen
- A safety note on every recipe
What you get
It’s 11:40, you are still scrolling, and you know tomorrow will start tired again. You don’t need a ten-step evening ritual or a gadget. You need a short routine in the right order, something to do instead of the phone, and a fallback for the nights that run late.
Wind-Down Routine gives you five steps in 30 minutes: screens off, a quick reset with tomorrow’s list, a warm caffeine-free drink, a warm wash, gentle stretches with slow breathing, then lights out. It includes 20- and 10-minute versions, seven evening drinks with amounts and who should check first, six bath and foot-soak options, a screen-off ladder with 12 things to do instead, and a 4-week tracker. Filled examples show how every page works.
Who it is for
- Anyone who ends the evening scrolling and goes to bed later than planned
- Busy people who want a short, calm evening that fits real life
- Anyone who wants a natural routine without supplements or gadgets
What's inside
- Start here: how to use it in 3 steps + what to do tonight
- The 30-minute routine: 5 timed steps with a minutes chart
- Short versions (20 and 10 minutes), bedroom set-up table and an ‘if this, do that’ chart
- Wind-down plan: filled example + your plan
- Evening tea options: 7 caffeine-free drinks, hidden-caffeine table, calm evening blend
- Bath and warm-wash options: 6 options with amounts, lavender bath salts, bath safety
- Screen-off plan: the ladder, 12 things to do instead, filled example + your plan
- 4-week tracker: filled example + days 1–14 and 15–28
- Colour + ink-saver, A4 + US Letter, fillable
How to use it
- Pick your lights-out time and set an alarm 30 minutes before it
- Fill in your wind-down and screen-off plans
- Do the routine each night and tick the tracker
Formats
- Printable PDF in A4 and US Letter, fillable on screen
- Ink-saver versions in A4 and US Letter
- Print at home or fill in on any device with a PDF reader
At a glance: 30-minute routine · 15 pages · 3 filled examples · fillable
Part of The Natural Calm & Evening Bundle: https://naturalknows.com/the-natural-calm-and-evening-bundle/
Digital download · All sales final
Natural still needs amounts and care. Patch test new skin products, keep oils and herbs away from small children, and ask a doctor or pharmacist first if you are pregnant, breastfeeding, take medicines or have a health condition.
The Natural Calm & Evening Bundle
Calmer mornings, steadier days, easier evenings: 6 natural calm products with a 30-day path that ties them together.
- EbookNatural Calm
- EbookThe Natural Sleep Guide
- EbookMindful Mornings Naturally
- PrintableWind-Down Routine
- TrackerMeditation & Calm Tracker
- PrintableBreathing Practice Cards
Before you buy
How do I get the file?
Checkout opens on our store. After payment you get the download link straight away and by email.
Which sizes are included?
Printables come in A4 and US Letter. Ebooks are PDF and work on phone, tablet and computer.
Can I get a refund?
This is a digital download, so all sales are final. Read the description and the inside preview before you buy.