One phone-free hour. Every night. 9 to 10.

Tonight's idea: Charge your phone outside the bedroom tonight.

Sunday check: which two apps cost you the most time this week? Screen Time (Settings › Screen Time › See All App & Website Activity) will tell you. Decide now which ones get limited next week.

Cutting screen time works better as a fixed slot than as a vague goal. This calendar blocks 9–10pm every night in your local time zone. That's the hour before bed, when scrolling does the most damage to sleep and the next morning.

Seven rotating ideas keep it fresh: charge the phone outside the bedroom, switch on a Focus mode, plan tomorrow on paper. A Sunday evening event points you to Screen Time's weekly report so you can see which apps to limit next.