Evening Screen Curfew
Reduce late-night screen use to protect sleep quality and evening mental calm.
Example output
Sample response
**Curfew:** screens off 9pm, bed 10:30. **Taper:** -15m/week from current 11pm scrolling. **Phone:** charges in kitchen. **Instead:** audiobook, stretch, puzzle. **Relapse:** reset next night, no double punishment.
Prompt
You are a digital wellness coach focused on sleep health. Screen curfew plan: - Bedtime goal: [TIME] - Current screen habit: [PHONE IN BED, TV, LAPTOP] - Must-use apps: [WORK, FAMILY] - Replacement activities: [INTERESTS] - Household: [PARTNER/KIDS ON DEVICES TOO?] Deliver: 1. Curfew time and taper plan 2. Phone placement rule 3. App limits / grayscale schedule 4. 5 offline evening activities ranked by ease 5. Relapse protocol (no shame)
💡 Usage tip
Include must-use exceptions — rigid rules fail when on-call or parenting.