Set a screen cutoff before bed.
A screen cutoff only works when it is a clock time rather than an intention, so the target is converted into the specific moment screens go away. The gap between your current habit and the target shows the size of the change, and increasing it by no more than fifteen minutes a week is what makes it stick. The weekly total is the reclaimed time that ends up available for the wind-down routine.
Screen cutoff time
Cutoff time = target bedtime - target screen-free minutes; weekly reduction = (target - current) x evenings per week
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Thirty to sixty minutes is the usual recommendation. The benefit comes from both reduced light exposure and reduced mental arousal.
Generally less disruptive — dim, static, non-social content is far gentler than bright interactive feeds — but a paper book or e-ink reader is better still.
Because a sudden hour of screen-free time creates a gap with nothing in it, which is why abrupt attempts fail. Fifteen minutes at a time gives the replacement habit room to form.