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Screen-Free Hour Before Bed

A practical evening media boundary that supports better sleep

Builds an evening plan to reduce or remove screen use in the lead-up to bedtime, including replacement activities, scripts, and a gradual "step-down" option.

House RecipePersonal2 min

PROMPT

Help me implement a screen-free hour before bed. Ask for child age, current screen habits, and bedtime. Output: transition scripts, replacement activity menu, and a 10-night tracking template.

How It Works

Makes the last hour before bed predictable: screens off, light/calming activities on.

Triggers

  1. Screens are part of bedtime and sleep is disrupted
  2. Big meltdowns when screens turn off at night
  3. Parent wants an "easier than cold turkey" approach

Steps

  1. Set the boundary: "screens off at X time."
  2. Pick 3 replacement options (bath, books, music, puzzles).
  3. Add a countdown cue (timer + verbal reminder).
  4. Use a consistent transition script.
  5. Track outcomes for 10 nights (sleep onset, wake-ups, mood).

Constraints & Edge Cases

  • For teens, use a negotiated plan and device charging rules.
  • For neurodivergent kids, plan sensory-safe replacements.

Expected Outcomes

  • Reduced bedtime agitation
  • Improved wind-down consistency
Tags:#parenting#screen-time#sleep#bedtime#routine