About an hour or so …. my phone goes gray as a reminder not to use it.. I am not the best at following it.. so I usually am on my phone off and on until I lay in bed. This is something I want to get better at… unplugging by 9pm.
I worry less about the time and more about the action. I do it before I go upstairs. Sometimes that works out to 15 minutes before I actually go to bed and sometimes it’s an hour or more if I decide to read for a while
1 hour because in that hour I try to read a whole chapter of whatever book I'm on to disconnect from the world and give my thinking mind a break.