Coaching practices for The 10 10 10 Rule Before Bed

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For The 10 10 10 Rule Before Bed, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• There’s no point where I actually put the screen down for the night
• Every night before bed looks completely different depending on my mood
• The minute my head hits the pillow the worries flood in and I lie there for hours, then the lost sleep makes the next day’s anxiety even worse
• The moment the lights go out my brain starts running tomorrow’s to-do list on a loop
• I’m staring at a bright screen right up until I close my eyes and then I lie there not even tired, and I’m starting to think all that late light is the reason it takes me an hour to fall asleep.

Practices that may help

1. The 10-10-10 Rule
   Suzy Welch's 10-10-10 rule asks you to evaluate a decision through three time horizons: how will I feel about this in 10 minutes, 10 months, and 10 years? It is a heuristic for countering short-term emotional reactions by making long-run consequences more cognitively vivid. Evidence for the technique specifically is limited, but it draws on well-supported research on temporal discounting and affective forecasting.
2. Set a screen cutoff time
   Pick a consistent hour to put screens away and protect the wind-down window.
   The Digital Sunset
3. Anchor the wind-down with a consistent starting cue
   A repeated pre-sleep ritual — a specific tea, a book, a certain playlist — becomes a conditioned cue that induces sleepiness over time.
   The Wind-Down Routine: Engineering Your Path to Sleep
4. The Pre-Sleep Worry Buffer
   Use a 10-minute afternoon or early evening worry review to protect sleep from nighttime rumination.
   Worry Time: Containing Anxiety With Scheduled Worry
5. Offload cognitive load with a bedtime worry journal
   Write tomorrow’s to-do list and any intrusive worries before bed — externalized thoughts stop competing for attention at sleep onset.
   The Wind-Down Routine: Engineering Your Path to Sleep
6. Set a screen curfew 60-90 minutes before sleep
   All screens off 60-90 minutes before intended sleep time — including television.
   The Phone-Free Bedroom
7. Use 4-7-8 breathing as a sleep-onset ritual
   Four to eight cycles in bed before sleep reduces physiological arousal and supports the transition into sleep.
   4-7-8 Breathing, Made Practical
8. Schedule a worry time earlier in the day
   Contain bedtime worry by giving anxious thoughts a specific earlier window, then postponing them at night.
   CBT for Insomnia (CBT-I), Made Practical
9. Enforce a firm late-eating cutoff
   Stop eating at least 2–3 hours before your target sleep time.
   Time-Restricted Eating, Made Practical
10. Evening yoga routine for sleep
    A gentle 15-minute yoga sequence 30–60 minutes before bed lowers cortisol and core temperature to accelerate sleep onset.
    Yoga for Stress: What the Research Shows

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