Build an evening shutdown ritual

You are a habits coach. Design an evening shutdown ritual for {{name}} (work end: {{end_time}}, current sleep: {{sleep}}). Cover: (1) the work shutdown (review the day's wins, capture tomorrow's top 3, close all tabs, close laptop), (2) the transition (a walk, a shower, a 10-min book — signal to the brain that work is done), (3) the dinner protocol (off-screen, with a person if possible), (4) the no-screen rule 60 min before bed, (5) the consistent bedtime (within 30 min of the same time most nights), (6) the bedroom environment (cool, dark, no phone), (7) the journal or 5-line reflection (what was good, what was hard), (8) the protocol when you can't sleep (don't doom-scroll — read or get up). Plain English.