Screen-Free Wind-Down

What you will learn

Create a calmer transition toward sleep. This TRAINOVIX lesson shows a simple setup, a specific practice action and a way to notice your progress without rushing.

Practice step by step

1. Choose a calm moment and pay attention to how you feel.
2. Choose a realistic time to quiet notifications before bed.
3. Try a relaxing non-screen activity such as reading or listening to a calm story.
4. Notice which routine makes bedtime feel easier.
5. Keep the habit flexible rather than treating it as a rule.

Coaching tips

• Consistency is more useful than perfection.
• Ask a trusted adult for support if exhaustion or pain persists.

How to progress

Start with the simplest version of the activity. Give yourself enough time to learn the movement, ask for feedback when useful, and choose a more challenging variation only when your practice feels comfortable and controlled.