Set boundaries with technology to improve sleep quality and mental clarity.
- 6:00 PM: Place your phone on airplane mode or in a designated “phone bed.”
- 6:15 PM: Prepare or share a meal without screens. Engage in conversation or mindful eating.
- 7:00 PM: Engage in relaxing activities: reading, journaling, stretching, creative arts or board games.
- 8:00 PM: Dim household lights; switch to red or amber bulbs. Use candles for ambience.
- 9:00 PM: Practice a wind‑down ritual such as gentle breathing, gratitude journaling or restorative stretching.
- 9:30 PM: Go to bed or listen to a calming audiobook (pre‑loaded on a non‑connected device).
Reminder: Notifications and doomscrolling can wait until morning. Your hormones and nervous system will thank you.