Give your evening a gentle ending.

Lights Low is a printable planner that helps you design a calm, repeatable wind-down routine: a 30-minute screen-off sequence, 20 quiet activities to choose from and a few prompts to close the day.

Plan my evenings

US$21 once · digital download · no subscription

Sound familiar?

The day is over, but it doesn’t feel finished.

“I meant to read tonight. Somehow it’s been an hour of scrolling.”
“My evenings just happen to me. There’s no shape to them.”
“I want a slower hour at night, I just don’t know what to fill it with.”
“Every time I try a new routine, it lasts three days.”

Lights Low doesn’t ask you to overhaul your life. It gives you a short, simple sequence you can repeat, and a menu of calm things to do once the screens are off.

The 30-minute sequence

How a Lights Low evening flows

MINUTE 0
Dim and set down
Lower the lights, put your phone in its evening spot and choose tonight’s plan card.
MINUTES 1–10
Reset the space
A short tidy checklist for the room you’re in, so tomorrow starts a little lighter.
MINUTES 10–22
One calm activity
Pick one from the menu of 20: a few pages, a stretch, tea, a puzzle, a letter, quiet music.
MINUTES 22–30
Close the day on paper
Three short reflection prompts: what went well, what can wait, what you are looking forward to.

Inside the planner

Everything is printable and ready tonight

Calm activity cards

Screen-free ideas grouped by mood and energy, each with a simple how-to.

Minute sequence sheet

The step-by-step evening flow above, on one page you can keep by the lamp.

Reflection prompts

Two months of short end-of-day questions, so the journal never feels repetitive.

Weekly routine planners

Plan your evenings ahead, mark the ones you followed and notice what works for you.

Phone-parking checklistEvening reset listBuild-your-own routine pageLight-and-sound setup guide

Who it’s for

Made for people who want quieter evenings

You want your evenings to feel more intentional
You’d like to spend less time on screens at night
You enjoy paper planners and simple rituals
You want a routine that is short enough to keep

Not for anyone seeking treatment for a health condition
Not an app, tracker or wearable program
Not a strict schedule you must follow perfectly

One price, no subscription

The Lights Low planner

US$21

one-time payment · instant digital download

20 calm activity cards
30-minute screen-off sequence
60 reflection prompts
4 weekly routine planners + extras

Get Lights Low

Questions

Before you dim the lights

What format is it?

Printable PDF files sized for US Letter and A4. You can also fill in the pages on a tablet if you prefer.

How long does the routine take?

The core sequence is about 30 minutes. There is also a 10-minute version for busy nights.

Do I have to give up my phone completely?

No. The planner helps you choose a point in the evening when screens go down. You decide when and how.

Is this therapy or medical advice?

No. Lights Low is an educational planning tool for building an evening routine. It is not therapy, medical advice or a treatment for any condition. If you have health concerns, please talk to a qualified professional.

Is there a subscription?

No. You pay US$21 once and keep the files.

When do I get access?

Right after checkout you receive a download link for all the files.