The changes with actual evidence behind them
12 items across 3 groups — Timing, Environment, Before bed.
Yes. Ticked items are stored in the browser you are using, so you can pick up where you left off. Nothing goes to a server, so it does not carry over to another device.
Yes — the reset button clears all 12 items.
No. It is a reference list of the 12 things people most often forget in this situation, so skip anything that does not apply to you.