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 this card

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 everyday organisation and efficiency aids — not a diagnosis, not a treatment, and not a substitute for professional medical advice. If you are struggling, please consult a qualified professional.

Sources & limits

This is a general self-management and organisation aid. It is not medical advice, diagnosis or treatment, and it has not been reviewed by a medical professional. Where health topics come up, these are the sources:

All links above were last checked on 2026-09-15.

Author & review

Author: The Dopamine Deck editorial team, which writes and maintains the tools, printables and blog posts on this site.
Medical review: none. No page on this site has been reviewed, checked or approved by a doctor, psychiatrist, psychologist or any other medical professional. We do not have a medical reviewer and we do not claim one.
Sources: where a page makes a factual or health-related claim, the public-health or peer-reviewed source is linked on that page. Sources are checked when the page is updated; all source links were last verified on 2026-09-15.
Not medical advice: these tools are everyday organisation and efficiency aids. They are not a diagnosis, not a treatment, and not a substitute for professional medical advice.
Last reviewed: 2026-09-15 · pages are re-checked at least every 6 months and sooner if public guidance changes.
Corrections: email hello@thedopaminedeck.com — we aim to verify and correct within 2 working days. See the editorial policy for how content is made and what we do not claim.