WHAT’S INSIDE
Inside the planner, 6 sections and 24 items to work through
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Set the Starting Point
Choose one clear reason for using the planner today, define the smallest workable version of your cutoff routine, and identify a single visible cue that will trigger it where the habit actually lives.
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Prepare the Right Space
Four items that lower the friction of following through — clear the area where the cutoff happens, set what you need within reach, decide the next step in advance, and arrange light and sound to support the transition.
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Follow the Core Steps
Tick through the four-step post-cutoff structure — a gentle opening minute, a repeatable sequence to fill the screen-free window, a natural pause point, and a short review before sleep.
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Protect Energy and Safety
Four items on scaling the plan back on harder nights, why rigid cutoffs tend to snap under pressure, and when a professional is the right person to involve rather than a planner.
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Track What Matters
A four-item log kept light enough to use every night — date, duration, one honest note, and a weekly pattern review that connects screen habits to sleep, stress, and schedule rather than blaming willpower.
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Use AI for Planning
Four practical approaches for using AI to build a realistic weekly cutoff schedule, surface patterns in your notes, and generate simpler alternatives for any part of the plan that isn’t holding.
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