AUDIO PACK • INSTANT ACCESS

Unbroken Night Protocol

7 guided audio resets + printable Quick Cards. Press play when nights hit hard. Most tracks are 3–7 minutes.

No subscription • Works on any device • Download or listen on this page

Start tonight (2 minutes)

Don’t overthink it. Pick the track that matches your state and press play.

1
Choose a track below (Overthinking, Panic, Loneliness, Shame, Anger, Triggered, Sleep).
2
Headphones on. Follow the voice. Long exhale on every out-breath.
3
After: write one sentence: “Right now I feel ___, and the next small step is ___.”

Night rule: No major decisions after 9 PM. If you feel activated, do one track first.

Quick Cards (Printable)

A 1-page cheat sheet you can keep by your bed. Use it when you don’t want to think.

Quick Cards preview

Download Quick Cards (PDF) →

Print tip: US Letter • black & white friendly. Put it where you’ll actually see it.

Choose a track and press play

If the player doesn’t load on your device, use the download button for that track.

1) Overthinking Loop Breaker

Best for: mind racing, replaying the past, “I need answers right now.”

3–6 min

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2) Panic / Anxiety Reset

Best for: chest tight, adrenaline, “something is wrong” feeling.

3–7 min

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3) Loneliness Rescue

Best for: empty house, weekend silence, “I feel alone.”

3–6 min

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4) Shame Spiral Stopper

Best for: self-blame, “I ruined everything,” harsh inner voice.

3–6 min

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5) Anger Downshift

Best for: rage, resentment, “I want to send that message.”

3–6 min

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6) Triggering Text Recovery

Best for: after a text/call that hits a nerve, urge to explain/defend.

3–7 min

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7) Sleep Bridge

Best for: winding down, falling asleep, letting your body feel safe.

4–8 min

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