Every night 5 min: what did I do well, what wrong, what to improve?

10 simple rules transform your sleep if followed 14 days.

Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.

Write everything on your mind on paper 10 min before sleep — empties it.

If not asleep in 20 min, get up. Don't force sleep.

Scan feet to head with intention "I sleep now" — hardest people sleep.

Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".

No food, no work, no phone in bed. Bed = sleep.

Before sleep, write 3 good things and reason for each.

Don't ask "be my mentor" — ask "20 min on specific decision" 6 times until relationship becomes natural.

When resigning, write 3 highly constructive notes you leave behind — to make a difference.

After a deep talk, ask: "What do I need to ask that I haven't?" — a trust revealer.

Replace the rote "how are you" with "what was the best part of your week?".

A 30-min conversation with a report: Goal, Reality, Options, Will — to grow their thinking instead of giving answers.

End employment with least harm: 10 min, 3 clear messages, dignified exit.

Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.

Be a friendship coach for your 9-12, not a judge — ask, don't verdict.

Ask the model to question you instead of answering, surfacing and deepening your understanding.

Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.

No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.

"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.