Phone-Free Evening
Your phone in sleep mode, charging outside the bedroom and a meal without a screen.
For people who fall asleep with their phone in hand. The program moves your phone out of the bedroom in the evening, adds one screen-free meal and, on workdays, bundles notifications into batches; after 21 days, you just keep it going.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Late morning
- 10:00Check notifications in one go3× · Work · Weekdays
When you start work, turn off notifications and check them three times a day, for example at 10, 13 and 16. This task starts in week two.
An if-then plan. A plan in the form "when X happens, I will do Y" has a medium-to-large effect on reaching goals (Gollwitzer and Sheeran 2006).
Midday
- 12:30Eat without your phoneFood · Every day
When you sit down to eat, put your phone face down in another room or in your bag. One meal a day is enough.
A small step. Stronger habits were linked to frequent repetition, morning timing and personal choice (Singh et al. 2024).
Evening
- 21:30Turn on sleep modeLifestyle · Every day
When it is 21:30, switch your phone to sleep mode and turn off notifications. Shift the time based on when you go to bed.
After the program ends. Students who limited their phone use to about 2 hours a day for three weeks felt better, but their screen time came back afterward. So after 21 days, keep at least this task (Pieh et al. 2025).
Night
- 22:00Charge your phone outside the bedroomLifestyle · Every day
When you go to brush your teeth, leave your phone charging in another room. Use a regular alarm clock to wake up.
How much light in the evening. From three hours before bed, the consensus recommends no more than 10 lux; a screen close to your eyes can exceed that (Brown et al. 2022).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
Keeping the phone outside the bedroom follows the consensus of no more than 10 lux in the evening, which a screen close to your eyes can exceed.
The program lets you choose which tasks to keep, because stronger habits were linked to repetition and personal choice (an association, not proof of cause).
Notifications are checked all at once following a "when X happens, I will do Y" plan, which has a medium-to-large effect.
After 21 days, the program advises keeping at least one task, because screen time came back once the trial ended.