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

Hour before sleep: no blue light, no screens — body makes melatonin.

Do not commit on the spot. Request 24 hours to think before any new obligation.

Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.

The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.

Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.

Do not share any "shocking" news for 24 hours — breaking news is often corrected on day 1.