The After-Hours Shutdown Tool-Kit

Find Your Footing When the Work Day Ends

For high-performers and those in recovery, the end of the workday can be the most dangerous time. The structure disappears, the stress lingers, and the urge to numb out (or work late) takes over.

This isn't just about 'relaxing.' It's a strategic, 5-phase protocol based on lived experience to manually power down your nervous system and reclaim your evening.

Phase 1: The Digital Disconnect Identifying your "Outage Map"—the apps and triggers that keep you wired—and creating hard boundaries to protect your peace.

Phase 2: Unload Tension Using physical techniques (like 4-7-8 breathing) to flip the "panic switch" off and release the stress stored in your body.

Phase 3: The Mental Debrief A rapid journaling method to "dump" the day's chaos onto paper so you don't carry it to bed.

Phase 4: System Cooldown Sensory cues (temperature, scent) that signal safety to your brain.

Phase 5: Prepare for Shutdown The final transition from "doing" to "being," setting the stage for restorative sleep.

Action is the Antidote

You don't need another rigid routine to fail at. This toolkit is designed for real life. It acknowledges that some nights you will only do one step. That's okay. The goal isn't perfection; it's the ritual of showing up for yourself.