Reclaim the hours after 10pm.
Night Owls run on muscle memory: one more scroll, one more episode, one more thread. The 7-day Night Guard reset trades that loop for calmer defaults so you wake with margin, not regret.
Your 7-day Night Guard reset
Day 1 · Baseline & bedtime contract
Lock in the target sleep window, record ScreenTime Score baseline, and set Night Guard to auto-load 30 minutes before lights out.
Day 2 · Evening Scene rehearsal
Practice the Night Guard Scene hand-off—YouTube delay, social window, and calendar check—before the real fatigue hits.
Day 3 · Buddy repair scripts
Introduce the “Pause & Park” SMS prompts that flip late-night cravings into quick reflection + reset cues.
Day 4 · Anchor the reward
Stack a morning payoff: highlight the reclaimed time (coffee walk, workout, deep work) inside the dashboard and Buddy check-in.
Day 5 · Energy buffer experiment
Test a rapid wind-down: blue light cut, breathing cue, and journaling micro-task validated by other Night Owls.
Day 6 · Social accountability
Loop in an accountability ping—buddy SMS or shared dashboard—to keep the streak honest over the weekend.
Day 7 · Trendline review
Celebrate the delta with ScreenTime Score receipts, align next-week checkpoints, and schedule the follow-up experiment.
Tools Night Owls rely on
Night Guard Scene
Applies friction to streaming and social apps after 21:30 while leaving utility sites open. Soft-lock delays lengthen with every drift.
PM SMS Buddy
Text prompts at 21:45 and 22:15 reinforce wind-down rituals and capture wins. Miss a check-in and Buddy routes you to reset mode.
Focus Extension Drift Log
Tracks late-night URLs and minutes so you can spot the exact friction points. Each log feeds your ScreenTime Score receipts.
Night Owls in the wild
- “Day 3 I still broke curfew, but the repair prompt kept it to 15 minutes instead of 90. First time that’s happened in years.” — Dani, UX Lead
- “Night Guard + Buddy is the combo. My Netflix delay hits 25 seconds now, which is just annoying enough to bail.” — Marcus, Grad Student
- “Actual data: ScreenTime Score +39 in 30 days, midnight average moved to 10:42pm. Receipts beat guilt.” — Priya, Startup COO