The ObservatoryDigital sunset
Set a time when screens go off an hour before bed, decide what you do instead, and put your phone out of reach.
How it works
- Set a limitWrite
- Fill the gapChoose
- Move the temptationChoose
The screen is built to not let you go. A deliberate end time gives your brain a chance to wind down before sleep, and makes it easier to fall asleep.
Exercise in 3 steps, about 6 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Light from screens in the evening can delay sleep and dampen melatonin. Turning screens off well before bedtime supports the body's daily rhythm. Source: Chang et al., PNAS (2015).
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
Setting the day down
A short, repeatable ritual that draws a clear line between the workday and the evening that follows
Exercise10 minDeliberate pause: the feed
A week away from the aimless scrolling. Not from screens, not from friends, just from the feed. An experiment with surprisingly good research support, and one rule: make it measurable.
Exercise9 minThe screen boundary that holds
Concrete friction tricks that make scrolling a little harder, instead of relying on willpower