Breaking the Habits of Doom Scrolling After Hours

Enjoy your evening downtime without letting the feed take over. This practical guide is for office workers who want to make room for shows, games and entertainment while putting their phones away at a chosen cutoff.

Work through 10 tasks to spot your scrolling patterns, plan a cutoff around bedtime, prepare a phone-free landing spot and test your routine over seven evenings. Learn how to adjust when chores run late, reset after a missed cutoff and maintain your boundary when plans change.

Includes a Bedtime Backward Cutoff Worksheet, Entertainment to Cutoff Planning Template and Missed Cutoff Reset Checklist.

Format: 39-page PDF ebook. No physical book will be shipped.

A practical approach to evening phone-use boundaries, not a promise of perfect nights or a solution to every cause of late bedtimes.