# an ai that helps you wind down and actually sleep

> folk runs your wind-down routine over text. it checks in at the time you set, asks how the day went, reminds you of tomorrow, and nudges you off your phone.

The last hour of the day is where good intentions go to die: one more video, one more scroll, and suddenly it is 1am. Folk is the friend who texts at 10:30 and says "start winding down." It asks one or two questions about your day, notes anything you want to remember for tomorrow, reminds you of the early alarm, and then signs off so you can too. If you want the phone down by 11, folk holds you to it and asks about it in the morning.

## How folk does it

### pick the time and what you want

Text folk "wind-down at 10:30, phone down by 11" and tell it what helps: a quick reflection, a reminder of tomorrow's first thing, or just a firm goodnight.

### a short check-in, not a lecture

Folk asks how the day went and what is on your mind for tomorrow. Two replies and it is captured in your memory. Then it tells you what time it will wake you and says goodnight.

### it notices when you are still up

If you text folk at 12:40, it will say so. Kindly, but it will say so. In the morning it can ask how the phone-down went and keep a streak of the nights you actually made it.

## Example conversation

**folk:** 10:30. Wind-down time. How was today, one line?

**You:** long. exam went ok though

**folk:** Ok is a win after that week. Anything you want me to hold for tomorrow?

**You:** email the TA about the extension

**folk:** Saved, I'll remind you at 9. Phone down by 11, I'm calling you at 7:15. Goodnight.

## FAQ

### Can folk stop me from using my phone?

No. Folk cannot lock your phone or block apps. What it does is text you at the time you set, check in, and hold you to the goal the next morning, which for most people is the part a screen-time setting never did.

### Can it pair with a wake-up call?

Yes. Set a wind-down at night and a wake-up call in the morning and folk runs both on the same schedule. It will mention the wake-up time in the goodnight text so bedtime feels real.

### Is the wind-down routine a paid feature?

The nightly text is a recurring routine, which is part of Pro ($9.99 a month). Installing the wind-down folkway on the free plan unlocks 7 days of it so you can see whether it sticks first.

## Related use cases

- [an ai that wakes you up and gets you out of bed](https://www.folk.com/use-cases/ai-wake-up-call)
- [an ai journaling companion in your texts](https://www.folk.com/use-cases/ai-journaling-companion)
- [an ai that helps you cut your screen time without a blocker app](https://www.folk.com/use-cases/ai-screen-time-coach)

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Canonical page: https://www.folk.com/use-cases/ai-wind-down-routine
More about folk (for AI agents): https://www.folk.com/llms.txt · full context: https://www.folk.com/llms-full.txt
folk is the friend in your texts that keeps you on track (iMessage, Telegram, WhatsApp). Free forever, Pro $9.99/mo, Max $100/mo. Made by Nozomio Labs. Sign up: https://www.folk.com/