A practical, research‑informed ebook that helps you cut short‑form video time by 60% in 30 days and restore a consistent 45‑minute nightly wind‑down for calmer evenings and better sleep. Built for busy professionals, creators, students, and parents, it gives you a clear, step‑by‑step plan plus tools you can use tonight. Includes checklists, templates, and a simple tracking dashboard so you can see progress fast.