You are what you watch, read and listen to at 11 p.m. Choose the menu carefully.

Late at night your defences are down and whatever you take in goes straight through. What you consume in that hour sets the tone you wake up carrying, partly because your mind keeps working on it while you sleep and partly because tired attention does not argue with anything. Over months, that input becomes the background weather of how you think.

Choose the last thing you look at tonight before you are tired enough to stop choosing. Line up one option ahead of time, so the decision is already made by the time it matters.