The Evening Ritual Journal, 30 nights (printable PDF)

Five minutes with a pen, lamps only, then lights out.

Thirty short nightly pages built around four prompts: put down what is still circling, name three things from today, decide tomorrow’s first thing, and note the lights-out time you intend and the one that actually happened. Four weekly check-ins ask what got in the way and what made it easy, and a tracker lets you colour in the habits night by night.

What is inside (22 pages)

• How it works, plus the 7-night ritual in short
• 30 nightly pages (two per sheet)
• 4 weekly check-ins
• 30-night wind-down tracker

Good to know

• A routine on paper, not a sleep treatment or medical advice
• Builds on our free 7-Night Wind-Down Ritual guide; you don’t need the guide to use it
• Pairs with a hot water bottle, a candle or the Mabuta eye pillow

How you get it

Instant download after checkout: a PDF sized for US Letter that also prints on A4 at “fit to page”. Print at home or at a copy shop, or use it on a tablet. No physical item ships. For personal use; please don’t resell or share the file. Digital files are not refundable once downloaded, but if anything is wrong with the file, write to us and we will fix it.