You don’t need a digital monastery—just a practical plan.

1) Set a hard stop
Pick 8:00 PM (or your time). Add an alarm named “Off now.” Respect it like a meeting.

2) Create friction
Charge your phone in another room. If you must keep it near, enable Greyscale + DND and move social apps into a folder named “Tomorrow.”

3) Swap, don’t subtract
Replace scrolling with low-effort options: short fiction, stretching, or organizing a small drawer. The brain needs something.

4) Social exceptions
If you’re coordinating plans, use calls/voice notes, then put the phone back.

5) The 10-minute rule
If you relapse, set a 10-minute timer, do one non-screen task, and restart detox.

6) Track a tiny win
Each night you meet your cut-off, put a dot on a calendar. Aim for 5 dots/week.

Result: Better sleep quality, calmer mornings, and fewer “Where did my evening go?” moments.