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Evening Screen Boundary Checklist

A practical checklist for reducing late-night device friction without turning screens into a moral test.

This page is for everyday planning and education. It is not a diagnosis, treatment plan, prescription, or substitute for professional care.

Quick checklist

Pick one time when work and scrolling both stop for the night.
Move charging spots away from the sleep area if practical.
Prepare one offline fallback activity for the last part of the evening.
Use professional guidance for persistent sleep concerns rather than self-diagnosis.

Planning point	Low-pressure way to use it
Devices	Choose where phones, tablets, and laptops should rest overnight.
Timing	Set one realistic stop point instead of several warnings.
Fallback	Keep a low-effort book, note pad, or routine card nearby.

Screen boundaries work best when they remove small decisions at the end of the day instead of demanding perfect discipline.