Home Strategies to Manage Evening Screen Time Health Risks

Inclusion Criteria * ≥26 years of age * BMI ≥ 27 kg/m2\*; ≥25 kg/m2, if Asian (full or multiple race)\*\* * Insufficiently active (per US National Guidelines for Physical Activity of 150 minutes of MVPA/Week) * Reporting an average of ≥3 hours of recreational sedentary screen time (rSST) per day, that usually extends at least until 9:00pm. * On a typical night, consumes calories (food and/or drink) after 8:00pm. * Meet at least 2 criteria for metabolic syndrome * Central adiposity: waist circumference \>40 inches (men); \>35 inches (women) * Elevated blood pressure: SBP \>130 mmHg and/or DBP \>85 mmHg OR controlled with medication * Low high density lipoprotein (HDL) cholesterol: \<40 mg/dL (men); \<50 mg/dL (women) * Elevated triglycerides: \>150 mg/dL OR controlled with medication * Elevated fasting glucose: ≥100 mg/dL OR controlled with medication Exclusion Criteria * Conditions related to sleep disruption, including lactation, pregnancy, mid-night care providers, sleep disorders, severe sleep apnea * History of hypoglycemia * Pacemaker * Caffeine consumption in excess and/or after 5pm (excess equals \>4 cups of coffee per day or equivalent) * Involvement in other physical activity, diet, or weight loss programs/studies * Weight change of 5% up or down in the last three months. * Drug abuse * THC use (smoking, edibles) * Excessive alcohol use (for women, 8 or more drinks per week; for men, 15 or more drinks per week) * Current smoker or user of any nicotine source - any amount or form (vapor/e-cig/tobacco/patch, gum, etc.) * Medications that markedly impact glucose metabolism and sleep (insulin, corticosteroids, growth hormone, melatonin) * Previous or current diagnosis of a clinical eating disorder (e.g., night eating syndrome, anorexia, bulimia, binge eating disorder); or self-report eating disorder behaviors * Unstable or poorly controlled blood glucose (e.g., hypoglycemia, fasting glucose greater than 125 mg/dL) * Chronic illness that may be associated with weight change (HIV/AIDS, active cancer, or uncontrolled thyroid disease) * Shift work * Recent or upcoming jetlag (travel 3 months prior and during study that is \>1 time zone away from Arizona) * Current practice of evening and nighttime blue light blocking. * Poorly controlled hypertension (SBP ≥165 or DBP ≥100) * Any condition or circumstance that would prevent compliance to the protocol * Use non-android phone as their primary/personal phone