A countdown to your nightly phone cutoff.
Set a bedtime cutoff, watch it tick down, get reminded, and build a streak of nights you actually logged off in time.
Blue light and late pings are sleep sabotage, and 'five more minutes' is a story your dopamine tells you. Set a hard cutoff an hour before bed. The nights you actually log off are the habit; the better sleep is just the payoff.
Everything stays on your device. Take your streaks and history with you.
The science behind it
Evening light, especially the blue end of the spectrum, suppresses melatonin (the hormone that tells your body it's night) and pushes back sleep onset by tens of minutes. Late notifications do the rest, snapping you back to alert right as you were winding down.
A fixed cutoff works because it removes the decision at the worst possible moment (tired, lying down, thumb already moving). The streak adds a second motive: not wanting to break it. Together they make 'logged off in time' the path of least resistance.
Screen Curfew Timer, answered
About 30–60 minutes before bed. Screens delay sleep two ways (light and stimulation), so a cutoff an hour before lights-out helps most people.