A finished seven-page field guide

Seven nights. One change each night.

Print it once. Leave it on the nightstand. Work through one page at a time, in a calm and simple order.

What sits on each page.

Each night changes one thing and leaves the rest alone. The last page has a two-line log for the morning.

One rise timeThe same time out of bed, with nothing else changed yet.
Morning lightLight in the first part of the day, outside when practical.
The turned clockThe display faces the wall and the phone sits out of reach.
A cooler roomThe room changes before the bedding or the routine does.
Earlier caffeineThe last cup moves earlier without adding a new rule elsewhere.
A dimmer hourLamps replace overhead light before bed.
Worry on paperFifteen seated minutes earlier in the evening, then the page closes.