Evening Anxiety Wind-Down Routine

Help me create an evening routine to reduce nighttime anxiety.

My evening/nighttime anxiety:
- When it typically starts: [after dinner/as I get ready for bed/when lying in bed/middle of night]
- What I experience: [racing thoughts/reviewing the day/worrying about tomorrow/general dread/physical symptoms]
- What makes it worse: [screens/work thoughts/being alone/other]
- Current evening routine: [describe]
- Sleep impact: [trouble falling asleep/waking up anxious/both]

My constraints:
- Time available for evening routine: [minutes]
- Living situation: [alone/with others]
- Must-do evening tasks: [list them]
- When I need to be in bed: [time]

Please create an evening anxiety wind-down routine:

1. **Transition from Day**
   - Marking the end of work/productive time
   - Processing the day (without ruminating)
   - Letting go of unfinished tasks
   - Setting tomorrow aside

2. **Early Evening Practices**
   - Worry download (getting worries out of your head)
   - Next-day preparation (reduce morning anxiety)
   - Closing loops mentally
   - Light physical activity

3. **Wind-Down Zone** (1-2 hours before bed)
   - Screen modifications
   - Environment adjustments (lighting, temperature)
   - Calming activities
   - What to avoid

4. **Pre-Sleep Routine** (30-60 minutes before bed)
   - Self-care rituals
   - Relaxation practices
   - Mindfulness for evening
   - Preparing body for sleep

5. **In-Bed Practices**
   - What to do if mind races
   - Body scan or progressive relaxation
   - Breathing for sleep
   - What to do if can't sleep

6. **For Night Waking Anxiety**
   - Protocol for middle-of-night anxiety
   - Getting back to sleep
   - What not to do

7. **Sample Routine** (customized to my time)
   - Minute-by-minute breakdown
   - Flexible vs. essential elements
   - Weekend modifications

8. **Building the Habit**
   - Starting gradually
   - What matters most
   - Tracking sleep quality