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When the house finally goes quiet.
Seven nights.
Seven things to do instead of scrolling or finishing the to-do list.
The two hours after the last โmum?โ are already yours. You're already spending them. This is about what you spend them on.
The seven things aren't the point. Which one is yours is the point... and what that tells you about the way your own system works.
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The bit nobody names
You either sit down with your phone, or you keep going.
The house finally goes quiet around 8pm. And it's either the couch and the phone until 10, or one more load, the bench, the lunchboxes, the thing you said you'd sort out on the weekend.
One of those feels like collapsing and one of them feels productive. Both end the same way. You get to bed and the evening is gone and you can't point to a single minute of it that was yours.
If the list is your default rather than the phone, you're arguably in the harder spot. Nobody is going to tell you that wiping the bench at 9pm is a problem. It looks like being on top of things. It just means your body never gets told the day is finished.
You don't need more time. You've got the time. What you don't have is anything sitting there ready to do with it, and a house that will happily give you a job instead.
How it works
One thing a night, set up before dinner.
Seven very different things, deliberately. Not seven versions of winding down.
Each night does something different to your body, because what works for the woman who's wired at 9pm is not what works for the woman who's flat. I don't know which one you are. By night seven, you will.
- 01A read on your own system at the end. One question on day eight, and what your answer means. This is the part you can't get from a list.
- 02Seven different levers, each with what it's actually doing in your body and how to tune it to you.
- 03A two-minute thing you do before all of them, which is what most women keep long after the week is over.
- 04Ordered for you, based on one question when you sign up. Wired at 9pm and flat at 9pm need opposite starting points.
What's actually going on
Seven mechanisms, not seven tips.
Every night pulls a different lever. This is what each one is doing to your body while you're doing it.
- 01Crowding out working memory
- 02Output first, then the drop
- 03Taking the decisions away
- 04Slow pressure on skin
- 05The exhale, extended without trying
- 06Sensory change and scale
- 07Co-regulation
One of those will do something for you that the other six won't. That's the bit worth knowing, and it's why the woman who's wired at 9pm and the woman who's flat at 9pm get the seven nights in a different order.
I'm Hayley. Occupational Therapist, single mum of three teenagers.
I spent about four years thinking I was too busy for anything, when actually I just had nothing ready. Everything in these seven nights comes out of my clinical work, and every one of them is small enough to survive a bad day.
[BIO SCENE โ one or two lines in your own words. Something specific and slightly unimpressive from your own evenings.]
Start tonight, or start Monday
Seven nights. Seven things to do instead of scrolling or finishing the to-do list.
Built for a woman with kids in the house and two hours a night she can't account for.
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Night one lands tomorrow at 9am.
