All devices off at a fixed evening time.
A daily cut-off protects evenings and sleep from endless screen time.
Devices off 30 minutes earlier than usual.
All devices off at the same time every night.
“When my sunset alarm rings, I will plug in my devices outside the bedroom.”
Tie the new habit to an action you never skip. The old habit becomes the reminder.
Log device-off time.
Set daily limits on your most-used social apps.
Switch your phone display to grayscale.
Use social media only on a computer.
A real coach builds your 21-day routine, checks in daily, and makes sure you don't ghost your goals.
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