Not everyone wants a 90-minute evening protocol. Some people just want the lights off and their brain to follow.
For routine-haters, here's the minimum effective dose:
15 minutes, every night, no exceptions
Minute 0: phone face down. No more inputs.
Minutes 0–5: tidy + dim. Reset the room. Lower the lights. Set tomorrow's clothes / coffee / laptop. Quick wins, no thinking.
Minutes 5–7: brain dump. Whatever is open in your head, on paper. No structure required.
Minutes 7–9: drops or tea. Sublingual calming compounds, or warm herbal tea.
Minutes 9–15: read. Fiction or low-stakes. Bed lamp only.
Why it works
You're not building a 'practice'. You're stacking five small behavioural cues that signal off-mode to the nervous system.
After 14 nights, the protocol becomes invisible. The brain expects it.
MHODE OFF covers the minute-7–9 step.
Food supplement. Not intended to treat or cure.