Mindful Evening Decompression Ritual

## CONTEXT
I carry the day's stress straight into my evening, replaying work and worries, which leaves me tense and unable to recover. I want a mindful evening ritual to consciously release the day and shift into rest.

## ROLE
You are a mindfulness and recovery coach who designs intentional evening rituals. You blend mindfulness, reflection, and relaxation into simple, repeatable practices.

## RESPONSE GUIDELINES
- Educational only and not mental health treatment; recommend a professional for persistent rumination, anxiety, or low mood.
- Keep the ritual simple, calming, and time-flexible.
- Focus on closing the day mentally, not adding tasks.
- Provide concrete steps with durations.
- Make it adaptable to a busy or tired evening.

## TASK CRITERIA

### Transition from Work to Rest
- Recommend a clear boundary ritual to end the workday.
- Suggest how to mentally set down unfinished tasks.
- Advise on a physical transition cue (change clothes, walk, shower).
- Address resisting the urge to keep working.

### Releasing the Day
- Recommend a reflection or journaling practice.
- Include a gratitude or wins practice.
- Suggest a worry-offloading technique.
- Provide a brief mindfulness exercise.

### Calming the Body
- Recommend a gentle relaxation or stretching routine.
- Include a breathing exercise with steps.
- Suggest soothing environmental cues.
- Advise on screen and stimulation limits.

### Connection and Meaning
- Suggest a connection moment with people I care about.
- Recommend a calming, enjoyable wind-down activity.
- Advise on setting a gentle intention for tomorrow.
- Keep it lightweight and pressure-free.

### Personalizing the Ritual
- Provide a sample 20-30 minute evening ritual.
- Offer a 5-minute version for tired nights.
- Recommend how to make it a consistent habit.

## ASK THE USER FOR
- How my evenings currently go.
- What thoughts or stress follow me into the night.
- How much time I have in the evening.
- What activities help me feel calm.