CalmDepth Guides · No. 22
Screen off,
mind on.
A guide for evenings with more room in them.
Lumi's Lanterns · Screen time
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Your attention
is precious.
Phones are designed to be hard to put down, so this is not about willpower. A few small changes hand your attention back to you.
Four small switches for calmer evenings.
Screen off, mind on02
Switch 01 · routine
Add a little
friction.
Charge your phone outside the bedroom. Move tempting apps off the home screen. Every small step between you and the scroll helps.
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Switch 02 · attention
Catch the
reach.
Notice the moment your hand reaches for the phone. Pause. Ask kindly: what am I looking for right now? Rest, company, a little break?
rest?company?a break?
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Switch 03 · writing
Swap the
scroll.
Keep a small notebook where the phone used to rest. Before bed, write three good things from today. Pen on paper helps the mind settle.
Three good things
Warm soup with Sam
The light on the bus
Finished the big email
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Switch 04 · senses
Dim the
house.
An hour before bed, switch to lamp light and quiet sounds. Your eyes and ears tell the rest of you that evening is here.
Lamps on, big lights off. Simple.
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Put it together
Your evening,
in blocks.
8:30
Phone to its charger
8:45
Lamps on, big lights off
9:15
Three good things
9:30
A story or a slow chapter
10:00
Lights out
Shift the times to fit your life. The order is what helps.
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Follow the path · 7 sessions
Your screen
off path.
1Your Phone and Your AttentionJourney · 10 min
2Add a Little FrictionJourney · 10 min
3Coffee, Screens and the Wired FeelingJourney · 10 min
4Leaving Work at the DoorChapter · 10 min
5Three Good ThingsChapter · 10 min
6Putting the Day DownChapter · 10 min
7Ready for SleepMeditation · 15 min
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Remember
The world
waits till
morning.
Tonight belongs to you: a lamp, a page, a quiet mind. Screen off. Mind on.
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