Daily structure

The Evening Protocol

A nightly routine builder with a 30-day check-in system.

£13.19

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Most relapses do not happen at noon. They happen between eight in the evening and midnight, in the quiet hours after the structure of the day has dissolved and you are left alone with your phone, your thoughts, and a nervous system running on empty.

The Evening Protocol is a 44-page nightly routine builder designed to fill those hours with structure, intention, and a clear sequence of actions that protect you during the window when your brain is least equipped to protect itself. It is not a motivational guide. It is an engineering manual for the most dangerous part of your day.

Grounded in the neuroscience of ego depletion, circadian neurochemistry, and the sleep science that underpins recovery, this workbook is built around a three-phase evening routine covering the final three hours before sleep, followed by thirty nights of check-ins that reveal the patterns hidden in your evenings. By the end of thirty nights, the evening is no longer a threat. It is a structure you built yourself.

Designed specifically for men who:

Feel the evening as the most dangerous window of their day
Have relapsed at night and know the pattern is real
Want a structured routine rather than vague advice about sleep hygiene
Need a system that works for any addiction, not just one
Are ready to turn their evenings into a fortified position

What’s Inside

Full 44-page nightly routine builder
The neuroscience of your most dangerous hours (ego depletion, cortisol residue, dopamine deficit)
Phase 1 — The Transition: closing the day and removing access points
Phase 2 — The Replacement Window: five activities matched to five emotional states
Phase 3 — The Sleep Runway: the final hour and the phone-out-of-bedroom rule
30 nightly check-in pages, each with routine checklist, urge intensity tracker, sleep quality tracker, and unique reflection prompt
The Emergency Night Protocol — five-step response for when the routine fails and the craving arrives
Sleep Optimisation Guide — six evidence-based rules for the sleep that recovery depends on
30-Night Review — a structured summary page for reading the patterns in your data
Instant digital PDF download

Not motivation. Engineering. Nightly.

How It Works

Transition → Replace → Runway → Sleep

You close the active day in a defined phase. You fill the empty hours with matched activities. You lower your nervous system for the final hour. You sleep in a room without a phone in it.

No willpower required. Just a routine you follow, one night at a time, for thirty nights.