#86 Evening Routine | Recovery Secrets Series

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The Evening Routine That Transforms PTSD Recovery PTSD Sleep Struggles? Build an Evening Routine That Actually Works How a Simple Nighttime Routine Can Heal Trauma Faster From Chaos to Calm: Designing a Trauma-Safe Night Routine The 7-Day Evening Routine Challenge for PTSD Recovery Why Your PTSD Healing Starts With Tonight’s Bedtime Rewiring the Brain After Trauma Through Consistent Night Routines Stop Nighttime Spirals: Trauma, Sleep, and the Power of Routine One Habit That Accelerates PTSD Recovery While You Sleep Building Unbreakable Routines: Evening, Morning, and Healing After Trauma

Host: Brad Schipke • Overcoming PTSD Podcast • Recovery Secrets Daily Coaching

In this workshop-style episode, Brad and Kayleen walk you through how to build an evening routine that actually supports PTSD and trauma recovery. Instead of chasing motivation or “perfect” plans, they show you how to design a simple nighttime rhythm you can stick with long term.

You’ll hear why Brad considers the evening routine “the tipping point for everything” — the foundation for better sleep, more energy, and more consistent healing work. They break down how your brain and nervous system rely on predictable sleep and wake times to regulate, process, and repair after trauma.

Together, they help you identify your ideal bedtime and sleep time, then reverse-engineer a realistic plan around it. You’ll learn how to use anchors, alarms, and accountability to keep your foot on the gas without perfectionism, and how to make tiny adjustments that add up to massive change over weeks and months.

This episode ends with a clear 7-day evening routine challenge so you’re not just inspired — you’re taking action tonight. If you’ve struggled to be consistent with routines or feel stuck in chaotic sleep patterns, this conversation will give you structure, hope, and a doable next step.

💡 What You’ll Learn

• How evening routines directly impact PTSD recovery, mood, and daily functioning
• How to choose a realistic bedtime and sleep time based on your ideal number of hours
• How to work backward from your wake-up time to design your night schedule
• How to use “anchors” like dinner or nightly calls as cues to start winding down
• How to slowly shift your bedtime earlier with small, sustainable adjustments
• How consistent sleep-wake times help your brain regulate and process trauma
• How to use accountability, tracking, and simple checkmarks to stay consistent
• How to avoid all-or-nothing perfectionism and focus on 1% improvements
• How an evening routine sets up your morning, healing routine, and overall lifestyle

🧠 Key Takeaway

A great tomorrow starts tonight — your evening routine is the foundation that makes PTSD recovery simpler, calmer, and more consistent.

🔗 Next Steps

Subscribe for new weekday episodes from the Recovery Secrets Daily Coaching archive.

To go deeper or work with Brad directly, visit: https://www.skool.com/brokentounbreakable

CHAPTERS:

00:00:00 Welcome and what Recovery Secrets Daily Coaching is 00:02:30 Why routines matter more than motivation in PTSD recovery 00:06:30 The three essential routines: morning, evening, and healing 00:10:00 How Brad and Kayleen structure their own evening routines 00:18:30 Sleep, PTSD, and why consistent bed and wake times matter 00:30:00 Using anchors, alarms, and environment to support your routine 00:42:00 The 7-Day Evening Routine Challenge and how to track it 00:54:00 Final encouragement, recap, and next steps

Topics Covered:

PTSD recovery • trauma healing • evening routine for PTSD • PTSD sleep problems • sleep and trauma recovery • nervous system regulation • emotional regulation at night • trauma coping tools • sleep hygiene for trauma survivors • consistent routines for healing • accountability in PTSD recovery • daily habits for mental health • morning and evening routines • lifestyle change after trauma