ChillSleep
Bedtime Routine

Preparing Tomorrow's Essentials

Set out your clothes and make your to-do list tonight to free your mind from tomorrow

10 minutes

This practical routine involves spending 10 minutes before bed preparing for the next day: laying out clothes, packing bags, and writing tomorrow's top 3 priorities. This mental offloading reduces pre-sleep anxiety and racing thoughts.

How To Do It

  1. 1

    About 30-60 minutes before bed, take 10 minutes to prepare for tomorrow.

  2. 2

    Choose your outfit and lay it out where you'll see it in the morning.

  3. 3

    Pack your work bag, gym bag, or any items you'll need to take with you.

  4. 4

    Write down your top 3 priorities for tomorrow on a notepad or planner.

  5. 5

    Add any tasks that are on your mind to your to-do list so you can forget them.

  6. 6

    Review your calendar for tomorrow so there are no surprises.

The Science Behind It

Research shows that writing down tasks before bed reduces cognitive load and worry, improving sleep onset time. A study in the Journal of Experimental Psychology found that making a specific to-do list before bed helped people fall asleep 9 minutes faster than those who journaled about completed tasks.

Tips

  • Keep this process to 10 minutes max — don't let it become a source of stress.

  • Use a physical notepad rather than your phone to avoid screen time.

  • Include small things that worry you at night, like "remember to email John" or "buy milk."

  • Combine with gratitude journaling: prepare for tomorrow, then reflect on today.

Best For

Calming racing thoughtsEvening wind-downAnxiety relief

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