Digital Boundaries

One-Hour Digital Curfew

• Set device downtime 60 minutes pre-bed; allow emergency contacts only.
• Move chargers outside bedroom; if needed, place phone in a drawer to reduce light exposure.

Light & Content Filters

• Enable warm color temperature after sunset; pair with room lighting from Environment.
• Avoid stimulating content (news, work chat); switch to paper books or guided relaxation.

Morning Digital Discipline

• No doomscrolling in bed; pair wake time with light exposure per Sleep Schedule.
• Batch notifications; keep mornings for movement (Movement) and breakfast timing (Nutrition).

Device-Free Bedroom Blueprint

• Charge phones outside the bedroom or in a closed drawer on Do Not Disturb.
• Use a sunrise clock or analog alarm across the room.
• Keep a paper book for wind-down per Wind-Down Routine.

Morning Screen Discipline

Avoid email and social feeds for the first 30 minutes after waking. Prioritize outdoor light, water, and movement -- screens after breakfast.