Evening Unwind Journal Printable | 14 Evenings, 5 Minutes Each | 15 Pages A4 PDF | Psychology-Based | Digital Download

The working day ends — your mind doesn't.
Fourteen evenings, about five minutes each. Three short questions and a tomorrow note, so your mind can put down what it otherwise takes to bed. Not a sleep programme — a transition.
What you get (2 PDFs, 15 content pages + info page, A4):
• An evening toolkit with four groups based on the four recovery experiences from research — to tick off
• The tomorrow note: one of the best-studied short evening practices, explained and built into every evening page
• 7 evening pages with two evenings each — 14 evenings in all, made for repeated printing
• A checkpoint after seven evenings
• A review after fourteen evenings
• An honest page on when a journal is NOT the right tool — and what helps instead
• Also included as an ink-saving edition
Psychology-based — and honest.
In a sleep laboratory study with 57 healthy young adults, those who spent five minutes writing a to-do list for the next day before bed fell asleep faster than those who listed what they had completed (Scullin et al. 2018). The toolkit follows the four recovery experiences from recovery research (Sonnentag & Fritz 2007). And because the problem is often not tiredness but postponing, the journal starts with a fixed anchor (Kroese et al. 2014). Created by Jessica Yasmine Iannelli Manser, lic. phil., licensed psychologist FSP and specialist in emergency psychology SBAP.
Who it's for:
Anyone whose working day keeps running in their head in the evening — and who wants something that fits into five minutes.
Details:
• Instant digital download
• A4, prints well on US Letter too
• All fonts embedded — prints reliably, including at a print shop
Please note: This resource is intended for education, personal reflection and general wellbeing. It does not provide diagnosis, psychotherapy or medical treatment and is not a substitute for individual professional support. If you are dealing with persistent or acute symptoms, please reach out to a qualified professional — in an emergency, contact your local emergency services. Use of these materials is at your own responsibility; although they are carefully developed on a scientific basis, no specific outcome can be guaranteed.
For personal use only. © North & Mind Studio.