Screen Curfew Agreement

A friendly agreement (with yourself) about when screens stop.

How to use it

Pick a curfew time that is realistic.
Decide where devices sleep.
Write what you will do instead (book, music, stretch).

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Print at 100% / Actual size and set margins to None. Turn on borderless printing if your printer offers it — the card is designed to bleed to the edge of the paper.

Add cut lines and centre it on a full sheet (A4 or Letter)

Preview — prints at exactly 3 × 5 in (76 × 127 mm).

Screen Curfew Agreement

A friendly agreement (with yourself) about when screens stop

1Pick a curfew time that is realistic.
2Decide where devices sleep.
3Write what you will do instead (book, music, stretch).

The Dopamine Deck · thedopaminedeck.com

Cut along the dashed line. Check that your print dialog says 100 percent, not “Fit to page”.

Willpower is not the plan. Environment is the plan.

When to reach for this

A friendly agreement (with yourself) about when screens stop.

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These tools are not medical advice. If you are struggling, please consult a qualified professional.