Put your phone away. Make room for your evening.

Phone-Free Evenings is a practical guide and reusable kit for adults who keep scrolling past the time they meant to stop.

Start with a realistic phone-away time, a clear cue and three small actions: phone away, one preparation task and one screen-free activity. Prepare a shorter version for late evenings, record a few observations, then choose what to keep or adjust.

Your kit includes:
• Start Here — Phone-Free Evenings Guide
• Phone-Away Time Planner
• Build Your Three-Step Wind-Down Routine
• Late-Start Routine Card
• Seven-Evening Wind-Down Log
• Review and Choose One Adjustment
• Digital Routine Template
• One-Day Phone-Free Challenge
• Advanced Tips — Quiet, Block, Listen

Begin with seven evenings. Reuse the tools whenever your schedule changes, or keep a lighter check-in once you know what is useful. Use one working copy on paper or in a compatible editor. Essential phone use can remain part of your plan.

The guide includes a twelve-option Screen-Free Menu. The routine card adds a Phone Parking Card and Shared Evening Script; the review adds a Restart Card. These small references help you keep your chosen next action nearby. No extra app or device purchase is required. This is a planning and reflection kit; a particular sleep outcome or permanent habit is not guaranteed.