Wind-Down Ritual Card

A pocket card for the evenings your brain refuses to slow down.

How to use it

Pick 3 calm steps (dim lights, tea, no screens).
Run them in the same order nightly.
If wired, do a 5-minute brain dump first.

Prefer a printable file? Grab it below — print it now or save a copy for later.

Download PDF (A4) Download PDF (US Letter)

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.

Add cut lines and centre it on a full sheet (A4 or Letter)

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

Wind-Down Ritual Card

A pocket card for the evenings your brain refuses to slow down

1Pick 3 calm steps (dim lights, tea, no screens).
2Run them in the same order nightly.
3If wired, do a 5-minute brain dump first.

The Dopamine Deck · thedopaminedeck.com

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

Wind-down is a ritual, not a mood. Run the ritual; the mood follows.

When to reach for this

A pocket card for the evenings your brain refuses to slow down.

Chore Dice CardsPrintable chore cards you pick at random — choice without deciding Low-Decision Meal RulesSimple if-then meal rules so feeding yourself is not a daily debate Bill-Day ChecklistOne checklist that makes bills boring and painless All printablesEvery card in the library, with search

These tools are everyday organisation and efficiency aids — not a diagnosis, not a treatment, and not a substitute for professional medical advice. If you are struggling, please consult a qualified professional.

Sources & limits

This is a general self-management and organisation aid. It is not medical advice, diagnosis or treatment, and it has not been reviewed by a medical professional. Where health topics come up, these are the sources:

All links above were last checked on 2026-09-15.

Author & review

Author: The Dopamine Deck editorial team, which writes and maintains the tools, printables and blog posts on this site.
Medical review: none. No page on this site has been reviewed, checked or approved by a doctor, psychiatrist, psychologist or any other medical professional. We do not have a medical reviewer and we do not claim one.
Sources: where a page makes a factual or health-related claim, the public-health or peer-reviewed source is linked on that page. Sources are checked when the page is updated; all source links were last verified on 2026-09-15.
Not medical advice: these tools are everyday organisation and efficiency aids. They are not a diagnosis, not a treatment, and not a substitute for professional medical advice.
Last reviewed: 2026-09-15 · pages are re-checked at least every 6 months and sooner if public guidance changes.
Corrections: email hello@thedopaminedeck.com — we aim to verify and correct within 2 working days. See the editorial policy for how content is made and what we do not claim.