My circadian rhythm is structure enough. As for morning and night routines, I have them, and it usually involves a phone. So first thing I check in the morning is my local news, and then world news (so I can have some context for the whole day and to be alerted of the fact we're not in a nuclear war). Then caffeination happens to bring me back to baseline reality.
As for night, I catch up on social media, then place the phone in another room so I'm not tempted to doom-scroll. I have a dedicated non-internet iPod for listening to podcasts with the VLC app which typically sends me to sleep. If I have problems sleeping, I take notes, since my brain is buzzing with valuable ideas which I execute on the next day.
As for night, I catch up on social media, then place the phone in another room so I'm not tempted to doom-scroll. I have a dedicated non-internet iPod for listening to podcasts with the VLC app which typically sends me to sleep. If I have problems sleeping, I take notes, since my brain is buzzing with valuable ideas which I execute on the next day.