Screens, Sleep, Focus & What Actually Matters
Health
Some of the recurring themes inside the Evolve Journal Club so far have been screen time and sleep.
It’s especially challenging this time of year, the days are shorter, there’s more inside in the evenings, and that well-earned bit of evening relaxation can easily slip into a doomscroll pit.
Before you know it, bedtime’s later than planned, and you’re waking up with that familiar sense of regret that you didn’t quite make the most of the day.
Rinse and repeat.
That’s why we’ve put together our Screens & Sleep Toolkit inside the Digital Vault of the Journal Club.
It’s your guide for setting digital boundaries, getting calmer nights, and starting your mornings brighter.
Here's a sample of one of the frameworks.
THE 3 F DIGITAL BOUNDARY STACK
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Filter – App blockers (Opal, Freedom, One‑Sec) auto‑shut social / email after 8 pm. We have instagram notifications switched off all together (sorry for the delays 🫣)
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Fence – Physical limit: charge devices in hallway or kitchen. Use a £10 analogue alarm if needed.
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Fill – Replace gap with high‑return evening habits: stretch, journal, fiction, partner chat.
Tip: Start with one “F” for 7 days, then stack the next.
Wealth
Check out an episode on Vicki Weinberg's podcast Bring Your Product Idea To Life went live.
Expect to learn:
- The early mistakes we made bringing the Evolve Journal to market and what we’d do differently
- How regular customer feedback has been vital for us
- What it’s like to run a business with a family member and the importance of being aligned
and moooorrre.....
Listen here
Relationships
Want better relationships? Start with attention.
In a world full of distractions, your presence means a lot.
Looking up when they walk into the room.
Remembering they had that big meeting.
Calling when they aren't expecting it.
Listening without waiting for your turn to speak.
You don’t need to be the most charming person in the room.
You just need to be the one who notices.
The person who pays attention, wins connection.
Freedom
Journal prompt:
Am I making problems or solutions?