Wind down without screens - soft nights activity book

Is your brain still buzzing at bedtime?

You’ve turned off the screens, but your brain didn’t get the memo. The to-dos, the what-ifs, the random 2am ideas are still running laps.

Wind Down Without Screens was made for that exact brain.

This is not another rigid routine or sleep journal you have to do perfectly. It’s a cozy, visual, low-demand printable book of calming activities to help you put the day down — without a screen in sight.

Created with ADHD, autism, anxiety and busy, sensitive minds in mind.

WHAT'S INSIDE (20+ Printable Pages):

8 No-Pressure Wind-Down Activities:

☁️ Brain Dump Cloud — empty the mental tabs

🌿 5-4-3-2-1 Soft Landing — gentle sensory grounding

✦ Body Scan Scribble — find where you’re holding tension

○ Tomorrow's 3 Tiny Things — stop the "I'll forget!" spiral

〰 Slow Breath Tracing — for busy hands & racing thoughts

~ Worry Wash — park sticky looping thoughts

♥ Cozy Inventory — scan for comfort, not danger

✎ Doodle Drift — repetitive doodles to bore your brain to sleep

PLUS:

🌙 The Night Train — a 5-minute sleep story with a soft, rhythmic click-clack to drift off to

📅 Weekly Wind-Down Tracker — notice what helps, with zero streaks or shame

✏️ Reusable Blank Pages — dot-grid pages for dumping, doodling, breathing

🌸 Soothing, muted colour palette — low-light friendly, not overstimulating

WHY YOU'LL LOVE IT:

✓ Big text, big boxes, lots of white space — it all fits

✓ One thing per page — no overwhelm

✓ No rules, no failing, skip around

✓ Screen-free, low-light friendly for bedtime

✓ Designed for executive dysfunction — 2 minutes counts

✓ Print once, use forever (just photocopy the blanks)

WHAT YOU GET:

• Full Colour Edition PDF (A4 + US Letter) — 20+ pages • Black & White Ink-Saver Edition PDF — same content, cheap to print • Single-Page Pack PDF — print just one activity for tonight

Instant download. No physical product shipped. Print at home, at a local print shop, or use on your tablet with a stylus.

PERFECT FOR:

People with ADHD, AuDHD, autism, anxiety, insomnia, or anyone whose brain gets LOUD at night. Also loved by therapists, coaches, and parents of teens who need a non-cringe wind-down tool.

You don't need to earn rest. You just need a softer landing into it.