SLEEP WELLNESS • PLANNER

Screen Time Cutoff Planner

A printable, section-by-section planner that helps you set a realistic screen cutoff time, reduce friction around sticking to it, and build a habit that holds beyond the first week.

6sections

24items

instantaccess

🔥 Plan it once, protect your sleep every night

A six-section PDF planner covering everything from your opening intention to AI-assisted scheduling — designed to be worked through at your own pace and returned to whenever the cutoff starts slipping. Written for anyone who wants a structured plan rather than a vague goal to put down the phone earlier.

Equally useful for first-timers setting a cutoff and for anyone resetting a habit that drifted back toward late-night scrolling.

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✓ Instant PDF download

✓ Action-focused, not theory

✓ Read on any device, lifetime access

SOUND FAMILIAR?

You already know screens hurt your sleep — so why does the cutoff never actually stick

"Just one more scroll" wins every single night

Without a written plan and a visible cue, the cutoff exists only as an intention — and intentions reliably lose to the default pull of a glowing screen at the end of a long day.

You've tried setting a time but nothing replaces the habit

Putting the phone down at 9pm only works if something else fills that space — this planner helps you design what comes after the cutoff, not just when it happens.

You can't tell whether the cutoff is actually making a difference

Without a simple log to track patterns across the week, it's impossible to connect your screen habits to your sleep quality — so progress stays invisible and motivation fades.

Busy or stressful nights erase the rule every time

A rigid cutoff snaps under pressure — this planner includes a section on scaling the plan to fit harder nights so the habit survives the week, not just the ideal evening.

WHAT'S INSIDE

Inside the planner, 6 sections and 24 items to work through

Set the Starting Point

Choose one clear reason for using the planner today, define the smallest workable version of your cutoff routine, and identify a single visible cue that will trigger it where the habit actually lives.

Prepare the Right Space

Four items that lower the friction of following through — clear the area where the cutoff happens, set what you need within reach, decide the next step in advance, and arrange light and sound to support the transition.

Follow the Core Steps

Tick through the four-step post-cutoff structure — a gentle opening minute, a repeatable sequence to fill the screen-free window, a natural pause point, and a short review before sleep.

Protect Energy and Safety

Four items on scaling the plan back on harder nights, why rigid cutoffs tend to snap under pressure, and when a professional is the right person to involve rather than a planner.

Track What Matters

A four-item log kept light enough to use every night — date, duration, one honest note, and a weekly pattern review that connects screen habits to sleep, stress, and schedule rather than blaming willpower.

Use AI for Planning

Four practical approaches for using AI to build a realistic weekly cutoff schedule, surface patterns in your notes, and generate simpler alternatives for any part of the plan that isn't holding.

🌙

Put the phone down with a plan, not just good intentions

Download the PDF instantly, print it or open it on any device, and work through the six sections at your own pace — a structured reference you can return to any night the cutoff needs reinforcing.

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Shipping

We are proud to offer international shipping services that currently operate in over 200 countries and islands world wide. Nothing means more to us than bringing our customers great value and service. We will continue to grow to meet the needs of all our customers, delivering a service beyond all expectation anywhere in the world.

Do you ship worldwide?

Yes. We provide free shipping to over 200 countries around the world. However, there are some locations we are unable to ship to. If you happen to be located in one of those countries we will contact you.

What about customs?

We are not responsible for any custom fees once the items have shipped. By purchasing our products, you consent that one or more packages may be shipped to you and may get custom fees when they arrive to your country.

How long does shipping take?

Shipping time varies by location. These are our estimates:

Location	*Estimated Shipping Time
United States	5-20 Business days
Canada, Europe	5-20 Business days
Australia, New Zealand	5-20 Business days
Central & South America	5-20 Business days
Asia	5-20 Business days
Africa	5-20 Business days

*This doesn’t include our 1-3 day processing time.

Do you provide tracking information?

Yes, you will receive an email once your order ships that contains your tracking information. If you haven’t received tracking info within 5 days, please contact us.

My tracking says “no information available at the moment”.

For some shipping companies, it takes 2-5 business days for the tracking information to update on the system. If your order was placed more than 5 business days ago and there is still no information on your tracking number, please contact us.

Will my items be sent in one package?

For logistical reasons, items in the same purchase will sometimes be sent in separate packages, even if you've specified combined shipping.

If you have any other questions, please contact us and we will do our best to help you out.

Returns

Order cancellation

All orders can be cancelled until they are shipped. If your order has been paid and you need to make a change or cancel an order, you must contact us within 12 hours. Once the packaging and shipping process has started, it can no longer be cancelled.

Refunds

Your satisfaction is our #1 priority. Therefore, you can request a refund or reshipment for ordered products if:

If you did not receive the product within the guaranteed time (45 days not including 1-3 day processing) you can request a refund or a reshipment.
If you received the wrong item you can request a refund or a reshipment.
If you do not want the product you’ve received you may request a refund but you must return the item at your expense and the item must be unused.

We do not issue the refund if:

Your order did not arrive due to factors within your control (i.e. providing the wrong shipping address)
Your order did not arrive due to exceptional circumstances outside of our control (i.e. not cleared by customs, delayed by a natural disaster).
Other exceptional circumstances outside of our control.

*You can submit refund requests within 15 days after the guaranteed period for delivery (45 days) has expired. You can do it by sending a message at support@sellvia.com

Exchanges

If for any reason you would like to exchange your product, perhaps for a different size in clothing, you must contact us first and we will guide you through the steps.

Please do not send your purchase back to us unless we authorise you to do so.

Screen Time Cutoff Planner

Screen Time Cutoff Planner

You already know screens hurt your sleep — so why does the cutoff never actually stick

"Just one more scroll" wins every single night

You've tried setting a time but nothing replaces the habit

You can't tell whether the cutoff is actually making a difference

Busy or stressful nights erase the rule every time

Inside the planner, 6 sections and 24 items to work through

Set the Starting Point

Prepare the Right Space

Follow the Core Steps

Protect Energy and Safety

Track What Matters

Use AI for Planning

Put the phone down with a plan, not just good intentions

Shipping

Do you ship worldwide?

What about customs?

How long does shipping take?

Do you provide tracking information?

My tracking says “no information available at the moment”.

Will my items be sent in one package?

Returns

Order cancellation

Refunds

Exchanges

Refunds, returns, and exchanges

Can't find the desired product, or have any questions?

Reviews

Any questions about ecommerce?

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