Your 90-second evening & sleep routine

Park your worries: the 90-second routine

Write tomorrow's worries into an imaginary notebook, close it, and give your mind permission to rest.

1 · Arrive — 30 seconds

Breathe with Lee: Inhale 4s · hold 1s · exhale 6s. 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 a notebook on your nightstand.
2. In your mind, write tomorrow's worries into it, one by one.
3. Close the notebook. They will still be there tomorrow — you don't need them tonight.
4. Feel the breath move lower, into your belly.
5. Your mind is allowed to rest now.

3 · Sleep — 15 seconds

Rest one hand on your belly. Say quietly: “Tomorrow.” 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.