A few months ago, I had a moment that made me stop and think. It was around 11:45 PM, and I was lying in bed, my phone glowing like a flashlight under the covers. My eyes were dry, my brain buzzing, and I had just spent 45 minutes watching “just one more” TikTok after “just one more” Instagram Story. I turned off my screen and stared at the ceiling, realizing: I had no idea what I did that evening.
No books read. No deep conversations had. No self-care rituals done. Just… scrolling.
That night, something clicked. I needed a boundary. I needed a tech curfew.
What Is a Tech Curfew?
A tech curfew is exactly what it sounds like: a set time in the evening when all screens go off — no phones, no laptops, no tablets. It’s your digital “last call” to disconnect from the online world and reconnect with yourself, your people, and your peace.
Implementing a tech curfew was hands-down one of the most life-improving habits I’ve formed as an adult. It helped me sleep better, feel more present, and (shockingly) enjoy my evenings again.
The Turning Point: Why I Knew I Needed a Tech Curfew
I started noticing a pattern. After dinner, I’d tell myself I’d watch “just one” episode or check messages quickly, but suddenly it was 1 AM. I was still wired, restless, and honestly, disappointed in how I’d spent my time.
I realized my evenings were being hijacked by passive tech use — the kind that fills time without actually fulfilling you.
So I made a simple decision: screens off by 9:00 PM.
Lessons I Learned After a Week of a Tech Curfew
After just seven days of sticking to a tech curfew, I felt like a different person. Here’s what changed:
1. I Slept Better Than I Had in Years
No blue light. No mental stimulation from social media. Just me, my thoughts, and eventually — real rest.
2. I Started Reading Again
Remember books? Turns out they’re still amazing. I flew through two novels in a month just by reading before bed instead of scrolling.
3. My Relationship Deepened
Without the distraction of phones, my family and I had more real conversations and laughs.
4. I Reconnected with Me
Evening journaling, skincare, stretching, even just sitting in silence — things I used to rush through felt calming again.
How to Start Your Own Tech Curfew (Step-by-Step)
If you’re feeling ready (or even just curious), here’s a step-by-step guide to help you start your own tech curfew.
Step 1: Choose Your Curfew Time
Pick a time that makes sense for your lifestyle — I chose 9 PM because it gave me an hour or two to unwind before bed. Start small if needed. Even 30 minutes can help.
Step 2: Set Clear Boundaries
Tell your household, coworkers, or group chats: “Hey, I’m starting a tech curfew after [time]. I won’t respond until morning.” Most people respect it — some even get inspired.
Step 3: Create a Tech-Free Zone
Charge your devices outside the bedroom. Use a real alarm clock (I like this minimalist one on Amazon). Keep books, journals, or cozy things nearby to make offline time inviting.
Step 4: Replace, Don’t Remove
Instead of focusing on not using tech, fill your evening with activities you love:
- Reading
- Bathing
- Listening to vinyl
- Journaling
- Meditation
- Puzzles or knitting
Step 5: Track Your Wins
Keep a little log: “What did I do instead of scrolling last night?” Seeing how your time transforms is wildly motivating.
Tools That Helped Me Stick to My Tech Curfew
I won’t lie — the first few days were tough. But a few tools helped me stay on track:
- Loftie Clock – A gentle, screen-free smart alarm clock with meditations, breathwork, and soft wake-up tones.
- “Digital Minimalism” by Cal Newport – This book gave me a huge mindset shift. It’s not anti-tech; it’s pro-intentionality.
- Time Out App – Gentle nudges to step away from the screen.
- Kindle Paperwhite – If you must read digitally, this blue-light-free reader is a great option.
Also Read: 8 Quirky Habits I Ditched on My Minimalist Journey
“But What If…”: Tackling Common Excuses
Here are the most common objections I hear (and the truth behind them):
“I need my phone for work.”
Okay, but are you really working at 10 PM? If it’s urgent, communicate clear expectations or set an emergency-only bypass.
“What if there’s an emergency?”
You can still leave your ringer on for specific contacts. Tech curfew doesn’t mean airplane mode — just intentional boundaries.
“I’ll get bored.”
Good. Boredom is where creativity lives. You’ll be shocked at how many ideas, dreams, or plans come to you when you stop filling the space.
“My partner/kids won’t get on board.”
Start with just you. Let them see the benefits. Often, they’ll naturally follow your lead.
My Life Now — Post Tech Curfew
Now, my evenings feel sacred. They’re no longer a blur of dopamine hits and digital noise — they’re calm, slow, and satisfying.
I still use my phone (I’m not a monk). But by creating this evening boundary, I’ve put me back in control of my time.
And that’s the whole point: a tech curfew isn’t about punishment. It’s about freedom.
Ready to Try Your Own Tech Curfew?
If you’ve been feeling drained, distracted, or disconnected from your evenings, I highly recommend giving a tech curfew a try.
Start with just one night. No pressure. Just permission to be present again.
And if you do try it — come back and tell me how it goes. I’d love to hear your story.
You deserve more than a day that ends in doomscrolling.
You deserve rest. You deserve joy. You deserve evenings that fill you up instead of drain you.
So… are you in?
Affiliate Disclosure: Some of the links in this post are affiliate links, which means if you click and purchase, I may receive a small commission at no extra cost to you. I only recommend things I truly love and use myself.
