The last hour of the day decides the first hour of the next one. It doesn't need a programme, just a couple of signals that the day is over.
Change the light first
Overhead light says the day is still on. Switch to something low and warm an hour before bed and the room does half the work for you. It's the cheapest change with the biggest effect.
Give the evening a scent
A warm botanical spray on the pillow or a couple of drops before bed is a signal you'll start to associate with stopping. Keep it the same every night. Repetition is what makes it work.
Put the phone somewhere else
Not face down. In another room. The evening gets noticeably longer, and the morning gets noticeably easier.