Catherine Price Evening Digital Curfew

Catherine Price evening routine uses physical boundaries and analog tools to disconnect from screens before bed.

4 time blocks, 55 minutes in total.

Time blocks

Set Analog Clock and Charging Station: 5 min
Set a standalone alarm clock and plug the phone into another room
Park Devices in the Charging Zone: 5 min
Place devices in their designated evening station before curfew
Engage in Tactile Offline Activity: 30 min
Read a printed book, write, or practice a hands-on hobby
Prepare Tech Free Bedroom Sanctuary: 15 min
Dim room lighting and stretch or relax without any digital input

About this routine

Science journalist Catherine Price developed a structured approach to evening device boundaries in her book How to Break Up with Your Phone. Her method centers on creating physical friction between you and your devices before sleep. Rather than relying on willpower alone, Catherine Price evening routine establishes an explicit curfew that moves charging cables entirely out of the bedroom.

By swapping your phone alarm for a simple analog clock and replacing scrolling with engaging offline activities, you reclaim the hours before sleep. The process lowers cognitive stimulation, helps melatonin production, and protects your sleep space from late night notifications.

Why this routine works

Reduces late night screen exposure and blue light stimulation
Creates physical friction that stops mindlessly reaching for devices
Improves sleep quality by keeping notifications out of the bedroom
Frees up evening time for reading, conversation, and offline hobbies

FAQ

What is Catherine Price's evening digital curfew?

It is a screen shutdown practice from How to Break Up with Your Phone that moves charging devices out of the bedroom and sets an analog wind down habit.

Why does Catherine Price recommend an analog alarm clock?

Using a dedicated alarm clock removes the primary excuse for keeping a smartphone next to your bed overnight.

Sources

How to Break Up with Your Phone by Catherine Price
NPR Life Kit: How to Break Up with Your Phone