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Screen-Free Evening Checklist

✨ New arrival Smart Choices Bay

$2.99 $3.99 −25%

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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.

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Before you buy

Questions, answered

Access is instant. Right after purchase the product appears in your personal account and you get a confirmation email.

Any device with a browser — phone, tablet or desktop. Your access is lifetime.

No. All future updates are included and delivered to your account at no additional charge.

Refunds are handled under the store's Refund Policy: within 30 days, if the product doesn't match its description or you can't access it.

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Instant Delivery

Upon purchase, you get immediate access via your personal account and a confirmation email.

Returns & Refunds

Refunds are handled under the store's Refund Policy. Within 30 days, a refund may be available if the product doesn't match its description or you can't access it. Once the files have been accessed, refunds for a change of mind aren't available.