SLEEP WELLNESS • PLANNER

Screen Time Cutoff Planner

A printable, section-by-section planner that helps you set a realistic screen cutoff time, reduce friction around sticking to it, and build a habit that holds beyond the first week.

6sections

24items

instantaccess

🔥 Plan it once, protect your sleep every night

A six-section PDF planner covering everything from your opening intention to AI-assisted scheduling — designed to be worked through at your own pace and returned to whenever the cutoff starts slipping. Written for anyone who wants a structured plan rather than a vague goal to put down the phone earlier.

Equally useful for first-timers setting a cutoff and for anyone resetting a habit that drifted back toward late-night scrolling.

🔓 Get Instant Access

✓ Instant PDF download

✓ Action-focused, not theory

✓ Read on any device, lifetime access

SOUND FAMILIAR?

You already know screens hurt your sleep — so why does the cutoff never actually stick

“Just one more scroll” wins every single night

Without a written plan and a visible cue, the cutoff exists only as an intention — and intentions reliably lose to the default pull of a glowing screen at the end of a long day.

You’ve tried setting a time but nothing replaces the habit

Putting the phone down at 9pm only works if something else fills that space — this planner helps you design what comes after the cutoff, not just when it happens.

You can’t tell whether the cutoff is actually making a difference

Without a simple log to track patterns across the week, it’s impossible to connect your screen habits to your sleep quality — so progress stays invisible and motivation fades.

Busy or stressful nights erase the rule every time

A rigid cutoff snaps under pressure — this planner includes a section on scaling the plan to fit harder nights so the habit survives the week, not just the ideal evening.

WHAT’S INSIDE

Inside the planner, 6 sections and 24 items to work through

Set the Starting Point

Choose one clear reason for using the planner today, define the smallest workable version of your cutoff routine, and identify a single visible cue that will trigger it where the habit actually lives.

Prepare the Right Space

Four items that lower the friction of following through — clear the area where the cutoff happens, set what you need within reach, decide the next step in advance, and arrange light and sound to support the transition.

Follow the Core Steps

Tick through the four-step post-cutoff structure — a gentle opening minute, a repeatable sequence to fill the screen-free window, a natural pause point, and a short review before sleep.

Protect Energy and Safety

Four items on scaling the plan back on harder nights, why rigid cutoffs tend to snap under pressure, and when a professional is the right person to involve rather than a planner.

Track What Matters

A four-item log kept light enough to use every night — date, duration, one honest note, and a weekly pattern review that connects screen habits to sleep, stress, and schedule rather than blaming willpower.

Use AI for Planning

Four practical approaches for using AI to build a realistic weekly cutoff schedule, surface patterns in your notes, and generate simpler alternatives for any part of the plan that isn’t holding.

🌙

Put the phone down with a plan, not just good intentions

Download the PDF instantly, print it or open it on any device, and work through the six sections at your own pace — a structured reference you can return to any night the cutoff needs reinforcing.

🔓 Get Instant Access

How much does shipping cost?

We are glad to bring our customers great value and service. That’s why we provide fast shipping from our Fulfillment Center in California by UPS and USPS.

What countries are you delivering to?

As of now, we’re delivering to the United States only.

How can I track my parcel?

Once your parcel has left our Fulfillment Center, you will receive an email with a tracking number to monitor your parcel movements.

Can you ship my order to a business address?

Yes, you can write your business address in your order details if it’s more convenient to you.

Can you ship my order to a PO Box address?

Yes, you can select delivery to a PO Box if it’s more convenient to you.

Can you ship my order to APO or FPO military addresses?

Yes, we ship anywhere in the United States, and to all US territories and military APO/FPO addresses.

What happens to my parcel if it is delivered while I’m not there?

Depending on the destination and the package size, your parcel will be left in your mailbox or on your porch, or it may be left with a neighbour.

Soft Bamboo Cotton Muslin Swaddle Blanket for Newborns & Toddlers

Cute Curly Puppy Plush Toy with Bib

Seamless Push-Up Sports Bra for Women

Autumn/Winter Thermal Cycling Gloves Touchscreen Water Repellent Full Finger

Pet Anti-Shedding Gloves

Dog Car Seatbelt Set (2pcs)

Elegant Floral Ceramic Tea Cup & Dessert Plate Set

Electric Precision Screwdriver Set with 48 Bits, LED Light & Magnetic Case

Heavy-Duty Camper Wheel Stabilizer Chocks

Dog Car Seat Cover

Modern Hygienic Toilet Brush

Multifunctional Car Seat Organizer

3-in-1 Eco-Friendly Portable Cleaning Brush with Liquid Dispenser

Pet Grooming and Deshedding Glove

Multifunctional Hair Styler Brush

Anti-Blue Light Gaming Glasses

Lens Mount Adapter for A-Mount to E-Mount Cameras

USB Cardioid Condenser Microphone with RGB Mute & Tripod Stand

Vitamin Check: How to Know If You’re Missing Key Nutrients – The Ultimate Guide on How to Know If You Need More Vitamins

Smooth & Soft: Body Exfoliator Essentials – Ultimate body exfoliator for soft skin Checklist, Glow-Up Skincare Guide, Spa Routine Planner, Self-Care Digital Download

Foldable Cat Litter Box with Lid, Mat & Scoop

Cozy Two-Tone Fleece Sweatshirt for Small Dogs and Cats

Screen Time Cutoff Planner

Screen Time Cutoff Planner

You already know screens hurt your sleep — so why does the cutoff never actually stick

“Just one more scroll” wins every single night

You’ve tried setting a time but nothing replaces the habit

You can’t tell whether the cutoff is actually making a difference

Busy or stressful nights erase the rule every time

Inside the planner, 6 sections and 24 items to work through

Set the Starting Point

Prepare the Right Space

Follow the Core Steps

Protect Energy and Safety

Track What Matters

Use AI for Planning

Put the phone down with a plan, not just good intentions

How much does shipping cost?

What countries are you delivering to?

How can I track my parcel?

Can you ship my order to a business address?

Can you ship my order to a PO Box address?

Can you ship my order to APO or FPO military addresses?

What happens to my parcel if it is delivered while I’m not there?

Energy Masterclass

The Habit Stacking Method

Caffeine Cutoff Tracker

Daily Walking Tracker

14-Day Habit Foundation Challenge

Habits Masterclass

The 30-Day Sleep Reset Program

Habit Loop Handbook

The Bedroom Environment Method

Power Walking Technique Guide

1-3 Day US Shipping

Free & Easy Returns

Safe Payment

Contact

About

Let us help you

Shopping cart