The 5-Minute Shutdown Ritual
Something to start tonight, while you wait for the challenge to open.
You're on the priority list. The challenge starts soon. But here's something you can do right now, tonight, before you go to bed.
High-achieving women don't struggle with sleep because they're not tired. They struggle because their nervous system never got the signal that the day is over.
The screens. The replayed conversations. The mental to-do list running on repeat. Your body is exhausted. Your brain won't turn off.
Here's what to do every night between now and Day 1:
Check In (60 seconds)
Set a timer. Close your eyes. Ask yourself: "On a scale of 1–10, how wired am I right now?" Just notice the number. Don't judge it.
Own One Promise (3 minutes)
Pick ONE based on your number:
- Green (1–3): You're already calm. Promise: "I will put my phone in another room and go to bed."
- Yellow (4–7): You're slightly wired. Promise: "I will do 10 slow breaths before I check my phone again."
- Red (8–10): You're totally wired. Promise: "I will write down the 3 things I'm replaying in my head, then close the notebook."
Score the Evidence (60 seconds)
Before you fall asleep, say out loud or in your head: "I kept my shutdown promise tonight."
This is the smallest version of the Choose Me Code™.
By Day 1 of the challenge, you'll have kept your shutdown promise 7–14 nights in a row. You'll be falling asleep faster. Waking up less. And you'll already be using the language you'll learn in Week 3.
By the time the challenge officially starts, choosing yourself won't be a new idea, it'll already be something you're warmed up for.
