I usually wrap up work by 6pm. When on rare days I open my laptop to do something important, it always ends up affecting my eyes, and sleep time,
The bigger issue is one stops recognising it, if it becomes consistent even for 4-5 days.
Until one day one comes back to the old good habit of wrapping up screen time early, and noticing the difference.
It is always the small things.
The best part is also, it is always the small things that you can change too.