Going offline from seven to bedtime isn’t ghosting. The planet survived before your phone had bars.

The sense that you must be continuously reachable is recent and largely self-imposed, held in place by imagining somebody’s disappointment at a delay. Very little that arrives in the evening cannot wait until morning. Being unavailable for a few hours is an ordinary condition rather than a withdrawal from anyone.

Pick an hour this week after which you stop checking, and tell the one or two people who might genuinely need you. Put the phone in another room instead of face down. The first few evenings feel strange, and then they just feel like evenings.