Screen Reduction 📱

Why Screen Reduction Matters

Blue light and stimulating content can interfere with your body's natural wind-down process. Reducing screen time in the evening isn't about being perfect—it's about creating space for rest.

Our approach is gradual and realistic. We're not asking you to give up your devices entirely, just to build better boundaries around when and how you use them.

Gradual Reduction Strategies

Start small and build from there. Choose one strategy to implement this week.

• Set a Screen Curfew - Choose a time (like 9 PM) when devices go in another room
• Create Phone-Free Zones - Keep your bedroom screen-free from the start
• Use Night Mode - Enable warm color filters on all devices after sunset
• Delete Stimulating Apps - Remove social media from your phone, access via computer only
• Replace the Habit - When you reach for your phone, do something else instead
• Charge Elsewhere - Keep phone chargers outside your bedroom

Alternative Evening Activities

What to do instead of scrolling? Here are engaging alternatives that won't interfere with rest preparation.

• Physical Reading - Books, magazines, or newspapers
• Puzzles or Games - Jigsaw puzzles, crosswords, card games
• Creative Hobbies - Drawing, knitting, journaling
• Conversation - Talk with household members or call a friend (voice only)
• Planning - Organize tomorrow, meal prep, tidy up
• Self-Care - Bath, skincare routine, gentle stretching

Managing Social Expectations

Worried about missing messages? Here's how to communicate your boundaries:

• Let close contacts know you're unavailable after a certain time
• Set auto-reply messages explaining your evening routine
• Check messages at set times rather than constantly
• Remember: most things can wait until morning