Screens do different jobs
A quiet audiobook, a demanding work thread, and a fast-moving feed do not create the same experience. Brightness, emotional intensity, and the time they displace all matter.
Create an off-ramp
Choose a small boundary that is easy to repeat: charging a phone outside the bed, switching to a calmer activity, or setting a point when work messages are done.
Make it realistic
The best evening routine is one you can use on an ordinary weeknight. Keep the first change small enough that it does not become another performance task.
