What This Planner Does
This planner counts backward from bedtime to create a screen-free wind-down start time. It also asks for one first step so the boundary is visible and repeatable.
Formula Used
Screen-free start = target bedtime - selected buffer
How To Use The Result
Try the same buffer for several nights before judging it. If the plan fails immediately, reduce the buffer or make the first step easier.
Frequently Asked Questions
How long should a screen-free buffer be?
There is no perfect number. Start with a buffer you can repeat, such as 15 or 30 minutes, then increase only if it helps.
Does this prove screens cause my sleep problem?
No. It only plans one controllable boundary. Sleep can also be affected by stress, caffeine, pain, schedule, and medical issues.
What if I need my phone for an alarm?
Use the smallest practical change: put the phone across the room, use do-not-disturb, or use a separate alarm if available.