The one who had time for a quick chat in the corridor, who replied to the 11pm message, who absorbed the flat energy at dinner without mentioning it. The one whose inbox is technically managed but whose nervous system is still processing Tuesday.

By now you have probably been told, in various registers of warmth, to set better boundaries. You may have nodded politely. You may also have noticed that the advice contains no actual instructions and disappears the moment someone you care about needs something.

Tonight’s episode does not ask you to become a different person. It asks you to do one small thing before you fall asleep, which takes about 25 minutes and requires nothing except lying down and keeping your eyes closed.

It is, structurally, a bit ridiculous. It is also the thing I most needed someone to say to me on a Thursday night three years ago when I was very available and extremely tired.

Press play when you are in bed. It works better in the dark.

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