Screen Sanity & Sleep Reset
Digital Peace at Home
Break the late-night gaming and Instagram scrolling cycle without endless arguments or phone snatching.
“Every evening ends in a phone battle. Midnight gaming is leaving them exhausted and irritable all day.”
✓ 30-minute case history intake with Coach Rishi · No obligation · Tailored roadmap
Unified Family Solution
Equipping both your teenager and your home together.
The Household Reality:
Forcibly confiscating devices breeds secrecy, resentment, and borrowing friends' phones. Real change requires resetting dopamine triggers and building mutually agreed boundaries.
Tools You Build & Walk Away With
This isn't abstract advice. Every family finishes with concrete, co-signed agreements, decision scorecards, and daily action routines.
The Collaborative Family Tech Agreement
A customized, printable family contract setting device-free zones, nighttime charging stations, and gaming limits.
The High-Dopamine Offline Menu
A categorized list of offline activities (sports, creative hobbies, physical resets) that satisfy the brain's craving for stimulation.
The Circadian Sleep Reset Protocol
A 45-minute bedtime wind-down protocol supporting natural melatonin onset and addressing late-night sleep delays without pills.
The Weekly Screen Freedom Scorecard
A self-monitored weekly tracker where teens earn extended weekend privileges through weekday self-regulation.
How This Program Works in Your Home
Meaningful change requires working on both sides of the family table.
Building Self-Command & Competence
Teens work directly with clinical tools to understand their neurology, regulate impulses, and communicate needs without exploding or shutting down.
Understand algorithmic dopamine hooks and avoid the endless scroll trap
Practiced through structured micro-actions and personal reflection logs.
Install evening wind-down rituals that overcome biological sleep phase delay
Practiced through structured micro-actions and personal reflection logs.
Build daily self-command over device usage, gaming sessions, and notifications
Practiced through structured micro-actions and personal reflection logs.
Calm Authority & Steadfast Boundaries
Parents learn evidence-backed response frameworks that replace shouting and panic with clear limits and earned trust.
Audit the household digital environment without accusations or guilt
Applied through word-for-word conversation scripts and boundary agreements.
Co-create an enforceable, collaborative Family Tech Agreement
Applied through word-for-word conversation scripts and boundary agreements.
Hold screen curfews consistently without evening confrontations
Applied through word-for-word conversation scripts and boundary agreements.
What Actually Changes at Home
Not theory — the specific household moments this program is built to change.
Where You Begin
Day 1- Gaming until 2 AM, then sleeping through alarms
- Every screen limit becomes a fight
- Phone in bed, exhausted mornings, slipping grades
The Household Shift
Day 21- A bedtime the teen agrees to instead of resists
- Screens stop being the only source of relief
- Mornings start without a shouting match
Every family moves at its own pace, and parents and teens each get their own track.
Inside 10 minutes
This is a full day. Nothing more.
Step 1 · 3-minute clinical mental model
Forcibly confiscating devices breeds secrecy, resentment, and borrowing friends' phones. Real change requires resetting dopamine triggers and building mutually agreed boundaries.
Short enough to read while the kettle boils.
Module-by-Module Progression
Each module builds a concrete behavioral capability, moving systematically from initial diagnosis to lasting habits.
Audit the screen house
Log screen use, name the hotspots, and establish a baseline measurement.
Core Skill Mastered:
SEE
The evening reset
Build wind-down signals, no-scroll rules, and offline rituals the family owns.
Core Skill Mastered:
SEE
The shared agreement
Co-create family screen rules with buy-in, not decrees.
Core Skill Mastered:
PRACTISE
Cravings & triggers
Name urges, run the 10-minute rule, and build an offline replacement menu.
Core Skill Mastered:
PRACTISE
Presence over supervision
Shift from monitoring to modelling — trust that earns itself.
Core Skill Mastered:
PRACTISE
Offline joy + movement
Anchor offline activities, movement habits, and family play.
Core Skill Mastered:
PRACTISE
Consistency through the wobble
Recover from misses without shame — wobbles become data.
Core Skill Mastered:
OWN
Own the transformation
Lock in the new normal with a 30-day maintenance plan.
Core Skill Mastered:
OWN
The Real Struggles We've Designed This For
Words from real Indian homes before finding a steady rhythm.
""I'm not sure this applies to my teen.""
How we solve this: That's exactly what the diagnostic is for. Start there — if the check shows low fit, you'll get a clear next step instead.
""I understand it now, but will I remember it in the moment?""
How we solve this: You won't — until you practise. That's why phase 3 is built around a new response you use THIS week, not next month.
""What if my teen doesn't respond to my change?""
How we solve this: Your change is the experiment. Teens respond to a calmer parent — often faster than you expect. If the pattern persists, we adjust together.
Choose the Level of Guidance for Your Home
Every tier delivers the same clinical frameworks. You decide whether you want independent toolkits, weekly live group guidance, or dedicated private coaching.
Self-Paced Program Portal & Toolkit
For self-directed families who want immediate online Program Portal access, proven scripts, interactive contracts, and daily calming routines.
- Interactive Program Portal & practice exercises
- All 4 printable agreements & decision matrices
- Self-paced video guides & audio reset exercises
- Word-for-word parent scripts for door slams & silence
- Lifetime household access with full future updates
Guided Parent Cohort
For parents who want weekly direct guidance from Coach Rishi, intimate peer accountability, and structured habit implementation.
- Includes all Program Portal content, toolkits & agreements
- 6 Weekly Live Calls with Coach Rishi (60 mins, Sundays)
- Intimate cohort capped at 6–8 families for direct case review
- Interactive Practice Pad with daily habit accountability
- Moderated Parent Peer WhatsApp Circle for 60 days
- Full searchable video recordings available for 60 days
1:1 Family Coaching
Dedicated private clinical guidance with Coach Rishi. Customize the exact number of sessions your family needs.
- Includes full Program Portal, Toolkits & Cohort access (₹5,999 value)
- Session 1 is 100% Free Initial Case Consultation (30 mins · ₹0)
- Private sessions are 50 minutes each with Coach Rishi
- Flexible: Parent strategy, Teen mentoring, or Joint Family Mediation
- Direct WhatsApp audio & text with Coach Rishi during weekday office hours
- Customized family mediation & crisis action plan
Compare Delivery Levels Side-by-Side
Every detail made explicit so your family knows exactly what is included at each level.
| Inclusions & Specifications | Tier 1 · Self-Paced₹2,999 total | Tier 2 · Guided Cohort₹5,999 total | Tier 3 · 1:1 CoachingFrom ₹10,500 |
|---|---|---|---|
| Primary Delivery | Online Program Portal + Printable Handouts | Portal + 6 Live Cohort Calls + Practice Pad | Cohort & Portal + Private 1:1 Sessions + Direct WhatsApp |
| Online Program Portal | Lifetime Household Access (Parent & Teen) | Lifetime Household Access (Parent & Teen) | Lifetime Household Access (Parent & Teen) |
| Clinical Agreements & Scripts | All 4 Printable Agreements, Scripts & Audio Resets | All 4 Toolkits + Weekly Structured Habit Practice Pad | All Toolkits + Practice Pad + Custom Family Action Plan |
| Live Coaching Calls | — | 6 Weekly Calls (60 mins, Sundays on Google Meet) | Full access to all 6 Weekly Live Cohort Calls |
| Cohort Size / Peer Circle | — | Strictly capped at 6–8 families for direct case review | Strictly capped at 6–8 families in cohort circle |
| Private 1:1 Sessions | — | Case reviews during live group calls | 1 Free Consultation (₹0) + 2 to 6 Private Sessions (50 mins each) |
| Initial Consultation (₹0) | Optional booking | Optional booking | Included: 30-min clinical case intake to assess root issues |
| Who Can Attend | Whole household (self-directed) | Parents & Caregivers | Flexible: Parent-only, Teen-only, or Joint Family Mediation |
| Typical Time per Week | 15–20 min/day (~1.5 hours/week) | 60-min weekly call + 10 mins daily habit practice | 60-min cohort call + 50-min private session + daily habits |
| Call Recordings & Replays | — | Full searchable video replays for 60 days in portal | Full searchable video replays for 60 days in portal |
| Direct WhatsApp Support | Email & portal support | Moderated Parent Peer WhatsApp Circle (60 days) | Direct WhatsApp audio & text with Coach Rishi (office hours) |
Rishiraj
Adolescent Psychology & Family Guidance
“Teens aren't broken. They are navigating massive neurological shifts.”
With over a decade of clinical practice in adolescent psychology and family mediation, Coach Rishi has guided more than 1,200 Indian teenagers and parents through career paralysis, digital battles, and communication breakdowns.
Worksheets & Parent Guides for This Concern
Start making small, practical shifts tonight with free clinical tools and scripts from this theme.
Late-Night Worry Window & Brain Dump Sheet
CBT stimulus control for teenagers caught in nocturnal rumination loops.
Collaborative Family Screen-Time Agreement
Co-created digital wellness rules for parents and teens without daily arguments.
When Screen Time Leads to Arguments
If phone use is pushing bedtime later or requests to stop lead to arguments, start with a routine you can discuss and keep together.
The Unmotivated Son: Why Teenage Boys Freeze Under Academic Pressure & Retreat into Gaming
When teenage boys face mounting board exam pressure and future uncertainty, they don't ask for help—they freeze, feign apathy, and play video games for 8 hours. Understand the Future Dread driver and how to rebuild his agency.
The 2 AM House: Winning the Sleep War Without a Single Morning Scream
Your teen genuinely cannot sleep early and genuinely cannot wake when you need — adolescent biology shifted her clock and the school bell never heard. Stop fighting the clock; negotiate the morning instead.
Frequently Asked Questions
Clear, honest answers about how we work with Indian families.
How much time does each day take?
Each daily mission takes 10–15 minutes. The concept guide is a 3-minute read, and the action item is designed to fit into your existing evening routine — no extra time carved out needed.
What if we miss a day?
The program includes 3 grace days built in. Misses become data, not guilt. The engine tracks your streak gently and lets you recover without shame.
Do both parents need to do it?
Ideally yes — the program includes a shared agreement module where you co-create family screen rules. But even one parent doing it alone can shift the family dynamic significantly.
Is this about taking the phone away?
No. This is about understanding what the screen solves for your teen (loneliness, escape, identity) and addressing that root need. You'll negotiate limits together, not impose them.
What age is this for?
Designed for parents of teens aged 13–19. The strategies are built around adolescent brain development and the specific way teens use screens for social connection and identity.
Start with a Free 30-Minute Case Consultation
Before investing in any tier, discuss your family's specific situation with Coach Rishi. We will take your teen's case history and outline a clear, actionable plan (₹0).