No phone, laptop, or TV in the last hour.
Screens keep your mind stimulated and delay sleepiness. A screen-free hour makes falling asleep easier.
Screens off 15 minutes before bed.
Screens off 60 minutes before bed; read or talk instead.
“When my screens-off alarm rings, I will plug my phone in outside the bedroom.”
Tie the new habit to an action you never skip. The old habit becomes the reminder.
Log screens-off time.
Close work with the same short sequence every day.
Go to bed at the same time each night.
A short walk after dinner.
A real coach builds your 21-day routine, checks in daily, and makes sure you don't ghost your goals.
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