playbook
One week of early bedtimes
Lights out at 10 PM, seven days in a row. No Netflix finale, no "just one more episode". By the end of the week you'll feel how the evening gets shorter and the morning gets longer.
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Going to bed early sounds simple but it isn't. For a lot of people, the evening is the part of the day that belongs to them, after work and kids. An episode, a glass of wine, finally the phone. Giving that up feels like punishment. But the week-experiment version isn't punishment, it's a shift. Not "less evening" but "more morning".
The trick is to move the evening rituals, not cut them. The glass of wine becomes an earlier drink with dinner. The episode becomes an episode on Saturday. The quiet hour on the couch becomes a walk at 9 PM or a bath at 9:30. On day 4 or 5 you wake up for the first time without an alarm and feel how your body wants this to become a pattern. That's not a discipline win, that's biology doing its job.
Checklist
0 of 6
Echte wekker klaar
10 euro
Telefoon naar de keuken 's nachts
Avond-ritueel verschoven
Bad, wandel, eten
Eén weekenddag uitzondering gepland
Sociaal leven
Vier nachten vroeg geslapen
Helft van de week
Reflectie op dag 7
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Eén week geen nieuws
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Eén week alleen analoog lezen
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Eén week handgeschreven notities
Zeven dagen alle notities op papier. Geen Notion, geen Apple Notes, geen Slack-draft. Een schriftje en een pen. Aan het eind weet je welke notities echt nodig waren en welke vooral typ-tic waren.
Eén week stille ochtenden
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by PlayTryBe team
Sunday evening: buy or dig out a real alarm clock. Without one this won't work, because a phone alarm means the phone is next to your bed.
12Shift your evening rituals. The glass of wine moves earlier. The episode moves to Saturday. The quiet couch time becomes a bath at 9:30 or a short walk.
Charge your phone in the kitchen from 9 PM onward. Not in the bedroom. A barrier beats a good intention.
Day 1: lights out at 10 PM. No TV along for the ride. A paperback for 15 minutes beats a Netflix episode you promise yourself will be a short one.
The first few nights you might not quite get there. In bed at 9:50, still awake at 10:15. That's normal, not a failure. Your body adjusts over a few nights.
Day 4 or 5: you wake up at 6:30 without an alarm. First time in years. Two hours of morning before the usual start. That's a different kind of day.
The evening is an important space for yourself, but that pattern formed at a time when mornings weren't an option. A one-week shift lets you find out whether the morning can be your own time too.
Day 7: look back at the week. Not just "slept more" but also: how did the mornings feel, how did the evenings feel without the TV running over.
0For anyone copying this
Do as we did
Suggestions
- Shift your evening ritual, don't scrap it. A bath at 9:30 is not a loss.
- Charge your phone in the kitchen. Otherwise "lights out at 10" is just fiction.
- A real alarm clock (10 euros) makes this doable.
- One weekend night you're allowed to stay up late, otherwise it's unworkable with a social life.
Variations
- - Halve maatregel: 22:30 in plaats van 22:00. Werkt voor wie laat dineert.
- - Twee weken: lichaam past zich pas echt aan na 10 dagen.
- - Met partner: samen vroeg slapen is makkelijker en logistiek soepeler.
- - Combinatie met stille ochtenden: vroeg slapen wordt makkelijker als de ochtend een rituele plek heeft.