Revenge bedtime procrastination is not a willpower problem. It's an unmet need. This workbook helps you figure out which one, and build a closing ritual that actually satisfies it.
Instant download. Print once, work through it at your own pace. No app, no account.
What's inside (10 pages)
This workbook is for you if
✓ You routinely stay up 1-2 hours past when you intended to sleep
✓ You know you should sleep, and you still don't
✓ The evening feels like the only time that belongs to you
✓ You're tired the next day and the loop starts again
Questions? Email support@brainfu.app — we respond within 24 hours.
Do I need to fill this in all at once?
No. Work through pages 3–7 in one sitting when you're clear-headed (not midnight). Then use pages 8–9 over four weeks. Page 10 is a once-a-month review.
How is this different from generic sleep hygiene advice?
This is built specifically for ADHD adults. It doesn't tell you to "just put your phone down" — it helps you figure out what your brain is actually after at midnight, then gives you something that actually satisfies that need. No blue light glasses required.
Should I get the Wind Down Deck as well?
They work best together. The workbook helps you understand your pattern and design your ritual. The deck gives you a physical card to reach for in the moment instead of your phone. The free Shutdown Mode app is the in-the-moment coach — use all three if you want the full system.