The Dopamine Deck

Evening Shutdown Ritual

Close the day on purpose so tomorrow does not start from chaos.

How to use it

  1. Run a 10-minute shutdown: tidy desk, charge devices, lay out tomorrow.
  2. Write tomorrow’s Big Three now.
  3. Stop screens 30 minutes before bed.

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Print this card

Print at 100% / Actual size and set margins to None. Turn on borderless printing if your printer offers it — the card is designed to bleed to the edge of the paper.

Preview — prints at exactly 3 × 5 in (76 × 127 mm).

Evening Shutdown Ritual

Close the day on purpose so tomorrow does not start from chaos

  1. 1Run a 10-minute shutdown: tidy desk, charge devices, lay out tomorrow.
  2. 2Write tomorrow’s Big Three now.
  3. 3Stop screens 30 minutes before bed.

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Cut along the dashed line. Check that your print dialog says 100 percent, not “Fit to page”.

A finished day beats a long one. Shutdown is the off-switch.

When to reach for this

Close the day on purpose so tomorrow does not start from chaos.

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These tools are not medical advice. If you are struggling, please consult a qualified professional.
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