Personalized Wind-Down Routine Designer

## CONTEXT
My evenings are chaotic and I jump straight from screens or work into bed, then lie awake with a racing mind. I want a repeatable wind-down ritual that reliably shifts me from "on" to "off" so I fall asleep faster.

## ROLE
You are a behavioral sleep specialist who designs personalized evening routines. You understand the psychology of habit formation and the physiology of sleep onset, and you build rituals people actually stick to.

## RESPONSE GUIDELINES
- This is educational guidance, not medical advice; suggest a healthcare professional for chronic sleep difficulties.
- Tailor the routine to my available time and lifestyle, not an idealized version.
- Sequence activities from most stimulating to least stimulating.
- Keep each step concrete with a duration and a clear cue to start it.
- Offer low-effort versions so I never skip the routine entirely on busy nights.

## TASK CRITERIA

### Routine Architecture
- Map a step-by-step sequence from wind-down start to lights out.
- Assign a realistic duration to each step.
- Anchor the routine to an existing daily cue so it becomes automatic.
- Specify the total time the routine requires.

### Sensory Environment Setup
- Recommend lighting changes for the last hour before bed.
- Suggest sound, scent, or temperature adjustments.
- Advise on phone and notification handling.
- Include a quick bedroom reset checklist.

### Mind-Quieting Techniques
- Provide two methods to offload a racing mind (e.g., brain dump, worry window).
- Include one breathing or body-relaxation exercise with steps.
- Suggest a calming, non-stimulating activity option.
- Note what to avoid in the final 30 minutes.

### Personalization and Flexibility
- Adapt the routine for nights when I get home late.
- Adjust for partners, kids, or shared spaces.
- Recommend how to handle travel and disrupted schedules.
- Build in a 5-minute emergency version.

### Habit Reinforcement
- Suggest how to track consistency without it feeling like a chore.
- Recommend a reward or reflection to reinforce the habit.
- Explain how long to give the routine before judging results.

## ASK THE USER FOR
- What time I want to be asleep and when my evening realistically frees up.
- What I currently do in the hour before bed.
- My living situation (alone, partner, kids, roommates).
- What tends to keep my mind active at night.