Creating a Screen-Free Evening Routine

After a long day, it’s tempting to scroll endlessly or binge-watch shows until bedtime. But too much screen time—especially before sleep—can leave you overstimulated, anxious, and restless. Creating a screen-free evening routine helps your mind and body wind down peacefully.

Why It’s Important

•Better sleep quality: Blue light from screens disrupts your natural sleep rhythm.

•Mental clarity: You give your brain time to slow down and breathe.

•Reduced anxiety: Constant notifications and media overload increase stress.

•More meaningful moments: You become more present with yourself and others.

How to Start a Screen-Free Night

•Set a cutoff time: Aim to turn off screens 1 hour before bed.

•Use that hour with intention:

•Take a warm shower or bath.

•Journal or write your thoughts.

•Read a physical book or devotional.

•Listen to soft music or a podcast (without video).

•Reflect or pray in silence.

•Create a cozy environment: Dim the lights, light a candle, or tidy your space to signal “rest mode.”

•Charge your phone outside your bedroom if possible. If not, turn on Do Not Disturb.

Consistency is Key

It might feel uncomfortable at first, especially if you’re used to falling asleep with your phone. But over time, your body and mind will begin to look forward to this quiet, unplugged hour.

Final Thought

Your evenings set the tone for your next day. Choosing to step away from screens gives you space to reflect, rest, and reconnect with yourself. Try it tonight—just 30 minutes without a screen. Your sleep, mood, and spirit will thank you.