How to make your phone less disruptive at night

How to Make Your Phone Less Disruptive at Night

This colorful workbook helps you create evening phone habits that make more room for rest. Through guided reflection and practical exercises, you’ll identify common distractions, choose a manageable stopping cue, adjust notifications, and decide where to keep your phone overnight. Homework and a seven-day challenge help you test small changes while preserving necessary access for emergencies, caregiving, or work—without expecting a perfect screen-free evening.