Some days follow you home. The meeting that went sideways, the message you haven’t answered, tomorrow’s to-do list already running. A short wind-down gives the day somewhere to go before you try to sleep. Here’s a simple ten-minute version you can do on the sofa, in bed or on the walk home.
The 10-minute routine
- Say what happened (3 minutes). Out loud, to a voice memo, a friend or an AI companion. No structure needed. Start with “Today was…” and keep going. Getting it out of your head is the point.
- Name one small win (1 minute). Something that went okay, even if tiny: you replied to that email, you ate lunch away from your desk, you were kind to someone. Small wins are easy to miss on a hard day.
- Park tomorrow (2 minutes). List the three things you’re worried you’ll forget. Say them or jot them down, then tell yourself they’re parked until morning.
- Breathe slowly (3 minutes). Try a longer out-breath: in for four, out for six.
- Close the day (1 minute). One sentence to finish: “That’s enough for today.” Then put your phone somewhere out of reach.
Prompts for when you don’t know where to start
- What’s still buzzing around my head right now?
- What took more energy than I expected today?
- Who or what made today a little better?
- What can wait until tomorrow?
Tips that make it stick
- Same cue every night. Link it to something you already do, like switching off the big light.
- Lower the bar. On a rough night, just do step one and step four.
- Keep it kind. This isn’t a performance review of your day. It’s putting it down.
A wind-down with Hilo
We’re building Hilo for exactly these everyday moments. Instead of typing into a journal, you’ll be able to talk your day through with a companion, name the good bits, and end with a short guided breath, all by voice. And because we’re building Hilo to remember useful context, tomorrow’s conversation can pick up where tonight’s left off.
If you’re regularly struggling to sleep or switch off because of worry or low mood, it’s worth talking to a doctor. See our safety page for support options.