Offline Evening Routine & Digital Wellbeing Worksheets

• Therapists, counsellors, psychologists, social workers and coaches
• Built for in-person and telehealth sessions

You will receive worksheet templates formatted for easy printing and fully compatible with all PDF fillable software.

Your files will be available immediately after purchase, both on the checkout page and via a download link sent to your email. Quick and hassle-free access.

16 Page PDF Digital Download

Our Offline Evening Routine & Digital Wellbeing therapy worksheets have been developed to support therapists and counsellors in helping clients reduce evening digital overuse, improve sleep hygiene, and create calmer, more supportive evening routines.

This resource takes a nervous system–informed and non-judgemental approach, recognising that evening screen use is often a response to fatigue, overwhelm, and the need for comfort rather than a lack of discipline. It supports clients to build awareness, reduce stimulation before bed, and transition more gently into rest.

All information, exercises, and activities included in this resource are designed to be practical, compassionate, and easy to integrate into therapy sessions and between-session work.

What do our offline evening routine worksheets cover

This 16-page bundle includes psychoeducation, reflection tools, and structured activities to help clients:

• Understand the importance of sleep and sleep hygiene for mental health
• Learn how stress, sensory input, and routine impact sleep quality
• Explore why evenings are often the hardest time to go offline
• Understand the relationship between digital use and the nervous system
• Identify evening scrolling patterns, triggers, and underlying needs
• Recognise signs of digital overuse and digital overload
• Understand how social media and information overload affect regulation
• Develop realistic digital boundaries that feel supportive rather than restrictive
• Create a personalised offline evening routine that supports winding down
• Explore calm, low-stimulation activities for the evening
• Build habits that support emotional regulation and sleep readiness
• Replace digital coping with alternative comfort and regulation strategies
• Reflect on values-aligned digital use
• Complete a gentle 7-day digital detox challenge focused on awareness, not control

Who are our offline evening routine worksheets for

Designed by a registered psychologist, this resource is ideal for psychologists, counsellors, therapists, and allied health professionals supporting clients with sleep difficulties, anxiety, stress, burnout, emotional dysregulation, or problematic digital habits.

Suitable for use with adolescents and adults across clinical, private practice, educational, and community settings, particularly where sleep, nervous system regulation, and digital wellbeing are treatment targets.

What you can expect from our psychology tools:

• Structured exercises designed to support skill-building
• Based on established, evidence-informed therapy modalities
• High-quality resources with responsive support
• Practical, engaging, and easy-to-use designs
• Inclusive and relevant content for diverse clients

Further information on My Thriving Mind:

This is a digital product, available for instant download after purchase. The files are delivered in PDF format, optimised for both printing and to be online fillable.

If you have any questions or concerns prior to, or after purchasing this product please do not hesitate to reach out to us directly via our contact page.