What's Your Evening Ritual?
Mini quiz for our screen-quitting programs. Four questions about your pre-sleep habits — then a recommended program: screen-off, alternatives, or micro-challenge.
Start the QuizWhich Screen-Quitting Program Fits You?
This quiz matches you to one of our screen-quitting programs based on how you currently use devices before sleep. Answer about your real habits — not your ideal ones. Do you scroll in bed? Watch TV until you fall asleep? Check work email at 10 pm? The quiz identifies your main pre-sleep screen pattern and suggests whether to start with the screen-off program, no-screen activities, or a micro-program.
Results fall into four profiles: The Quiet Reader, The Gentle Mover, The Mindful Wind-Down, and The Connected Unplugger. Each profile maps to specific activities that replace screens in the pre-sleep window — reading, stretching, journaling, or shared screen-free time with household members.
Retake the quiz if your schedule changes. The goal is finding which program you will actually follow when the screen-off alarm rings.
Honest answers lead to useful recommendations
Take the Mini Quiz
Question 1: What do you usually do in the last hour before bed?
Question 2: How does your body feel by 9 pm?
Question 3: Which screen-free activity sounds most appealing?
Question 4: What is your biggest obstacle to unplugging?
Your Result
Understanding Your Evening Ritual Profile
Each profile points to a specific way of quitting screens before sleep. The Quiet Reader should start with the 15-minute phone-free program plus a bookmarked book. The Gentle Mover needs stretching or a short walk before stillness — screens off first, then movement. The Mindful Wind-Down type benefits from journaling or body-scan meditation on paper, not apps. The Connected Unplugger succeeds with household rules: shared phone basket, no screens at dinner, social-media-free evenings together.
All four profiles lead back to the same core rule: no phone, tablet, or TV in the 1–2 hours before sleep. The quiz tells you what to do during that window once screens are off.
Four pathways to quit pre-sleep screens
Safety Guidelines
Quiz results are general lifestyle suggestions based on self-reported preferences. They are not a clinical or psychological assessment. If sleep, mood, or anxiety concerns affect your daily life, speak with a qualified health provider in Australia. Evening activities should be gentle — stop if you feel discomfort. Quiz answers are processed locally in your browser; we do not store them.