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Screen-Free Zones and Times

Set 3 zones and 3 times daily as screen-free for the whole family — simpler than complex hour rules.

15 min Intermediate

Goal

Instead of tracking minutes, mark zones and times where screens are forbidden — easier to enforce, stronger impact.

Steps

1

Suggested zones: bedrooms, dining table, car on short trips.

4 more steps locked

Expected Outcome

Immediate

First screen-free dinner reveals a forgotten conversation.

Evidence base

School: Sleep + Family Research — AAP + Lisa Damour

Founders: American Academy of Pediatrics · Lisa Damour · Mary Carskadon (2016)

AAP: pre-sleep screen delays melatonin 30-60 min. Carskadon (Brown) proved in sleep labs. Damour applied for teens.

Frequently asked questions

How long does "Screen-Free Zones and Times" take?

This exercise takes about 15 minutes, practiced in a group in a Action format.

When will I notice the effect of "Screen-Free Zones and Times"?

First screen-free dinner reveals a forgotten conversation. In the short term: Within two weeks, sleep improves — the pre-sleep hour is blue-light-free.

Is "Screen-Free Zones and Times" evidence-based?

Yes — it draws on Sleep + Family Research — AAP + Lisa Damour (American Academy of Pediatrics, Lisa Damour, Mary Carskadon (2016)). AAP: pre-sleep screen delays melatonin 30-60 min. Carskadon (Brown) proved in sleep labs. Damour applied for teens.

Is "Screen-Free Zones and Times" suitable for beginners?

Its difficulty level is: Intermediate. No external tools required — it can be practiced directly inside the app.

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