Monday evening: Let Monday go

Let Monday go: the 90-second routine

Replay the day once, keep the good moment, box up the rest — and let sleep come.

1 · Arrive — 30 seconds

Breathe with Joey: Inhale 5s · exhale 7s. The coach video and the music follow every inhale and exhale, and the FLOW line shows you when to breathe in and out.

2 · Let go — 45 seconds

1. Picture today as a short film. Let it play once, quickly, from morning to now.
2. Find one moment that went well. Stay there for a breath.
3. Everything unfinished goes into a box. Close the lid for tonight.
4. Feel your shoulders drop and your jaw soften.
5. Your bed is waiting. Nothing else is needed today.

3 · Sleep — 15 seconds

Let both hands fall open. Say quietly: “Enough.” Then close your eyes and keep the long exhale.

Why it works

Mental rehearsal engages many of the same brain networks as the real action, and a long exhale shifts the body toward its calming, parasympathetic side. AHΞHA combines both into one short, repeatable ritual. It is a preparation and relaxation tool — not a medical treatment.