A practical workbook for adults who stay up too late on screens and want to get to sleep on time without quitting screens altogether.

Use it to spot your biggest bedtime triggers, build a realistic wind-down routine, and replace doomscrolling with a plan that actually fits real life.

Inside, you get clear worksheets, reflection prompts, and step-by-step pages that help you turn vague sleep goals into a repeatable nightly system.

No extreme rules, no all-or-nothing reset, and no complicated tracking setup.

Just a digital workbook you can start using tonight to make better choices before your screen time turns into another lost hour.