Challenge · 2025
#36: Try 100 Hours of Screen-Free Evenings
Reclaim your evenings, improve sleep, and reduce mental fatigue by logging 100 hours away from screens. A simple challenge with powerful ripple effects.
By Editorial Team · · Updated
Intro: Your phone, your laptop, your TV — they all want your attention. But your body and brain? They need rest.
This RB100 Challenge asks you to spend 100 cumulative hours away from screens in the evening. It’s a powerful reset for your nervous system, recovery, and focus.
Why Go Screen-Free?
- Reduces blue light exposure before bed (supports melatonin production)
- Improves sleep quality and quantity
- Frees up time for reflection, recovery, connection, and learning
- Lowers digital fatigue and improves mental health
How to Structure It
- Start with 1 hour per evening (e.g. 8–9 PM)
- No phones, laptops, TVs, tablets — ideally even smartwatches
- Replace screens with: Journaling, breathwork, or meditation
- Reading a book
- Evening walk or stretch
- Cooking, puzzles, conversation, music
100 Hour Tracker Example
- 7 nights/week × 1.5 hours = 10.5 hrs/week
- You’ll hit 100 hours in under 10 weeks — or faster if you go longer
Tips for Success
- Set a recurring screen-off timer
- Keep screens out of the bedroom
- Tell others about your challenge for accountability
- Use airplane mode or grayscale mode to reduce temptation
Person reading or meditating in warm lighting, tech-free Person enjoying nature or reading a book outdoors with phone turned off and placed face down nearby. Journal and pen beside a switched-off phone on a nightstand
Pair it with:
External Resources:
recovery starts when the screen shuts down.
— RB100.Fitness
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