SLEEP WELLNESS • CHECKLIST

Screen-Free Evening Checklist

A focused printable that fills the hour after screens off with a calm, purposeful sequence — so stepping away from devices stops feeling like deprivation and starts feeling like relief.

6sections

24items

instantaccess

📵 Put the phone down. Pick the checklist up.

A six-section printable checklist that structures what happens after screens go off — from preparing the space and anchoring a cue, through body support and closing the loop, to a smart-help section for refining what sticks. Designed for anyone who already knows screens before bed are a problem but needs something concrete to replace them with, not just a reason to stop.

Built for the version of you that exists at the end of the day — not the version that planned to do better this morning.

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✓ Instant PDF download

✓ Action-focused, not theory

✓ Read on any device, lifetime access

SOUND FAMILIAR?

You know screens are the problem — you just don’t know what to do instead

Putting the phone down creates a vacuum

Without something specific to move into, stepping away from a screen just leaves you reaching for it again — because nothing else is set up and ready to fill the gap.

The cut-off time keeps moving

You tell yourself you’ll stop at a certain point, then one more video or scroll session pushes it back — and the window for actual wind-down disappears before you’ve used it.

Your brain stays wired even after you stop

Even when the screen goes off on time, the stimulation lingers — and without a deliberate wind-down sequence to follow, the mental activity doesn’t settle the way sleep needs it to.

Screen-free nights feel unstructured and restless

On nights you do manage to stay off devices, the time feels formless — not calm, just empty. A checklist replaces the structure the screen was providing with something that actually helps.

WHAT’S INSIDE

Inside the checklist, 6 sections and 24 items to tick off

Prepare the Space

Four items for setting up the physical environment before screens go off — evening cue, sleep window, pillow setup, noise level — so the room is ready to receive you when the device isn’t.

Choose the Cue

Tick off four prompts for choosing one consistent signal — sleep window, pillow setup, noise level, wake time — that marks the moment the screen-free period begins and gives the brain a new anchor.

Keep It Simple

Four items that reduce the screen-free period to the smallest viable version — one pillow, one noise setting, one wake time, one travel consideration — so it’s achievable on any night, not just easy ones.

Support Your Body

Four physical check-ins — noise, wake time, travel kit, bedroom light — that help the nervous system downshift in the absence of the stimulation it’s been getting all evening from a screen.

Close the Loop

Four closing items — wake time, travel kit, bedroom light, evening cue — that draw the screen-free evening to a clean end and make it easy to repeat the whole sequence the following night.

Use Smart Help

Four AI prompts for summarising, simplifying, patterning, and comparing your screen-free approach — so you can keep refining the habit without turning the phone back on to think it through.

🌙

The evening after screens off deserves its own structure

Download instantly and use it tonight — a focused, printable checklist that turns the hour after your screen goes off into a calm, purposeful sequence your body can learn to follow.

🔓 Get Instant Access

Screen-Free Evening Checklist

Screen-Free Evening Checklist

You know screens are the problem — you just don’t know what to do instead

Putting the phone down creates a vacuum

The cut-off time keeps moving

Your brain stays wired even after you stop

Screen-free nights feel unstructured and restless

Inside the checklist, 6 sections and 24 items to tick off

Prepare the Space

Choose the Cue

Keep It Simple

Support Your Body

Close the Loop

Use Smart Help

The evening after screens off deserves its own structure

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