Every night, I promised myself I’d just check one thing—one headline, one notification, one meme. Thirty minutes later, my heart was racing and my brain felt like a news ticker. I wasn’t relaxing. I was doomscrolling.
The Wake-Up Moment
One night I woke up at 3 a.m. with my phone still in my hand, neck hurting and eyes burning. I scrolled out of habit, not because I cared. It felt silly… and a little scary. That’s when I decided to give my phone a bedtime.
The Fix: A 3-Step “Phone Bedtime” Routine
1. A Parking Spot Outside the Bedroom
My phone now charges in the kitchen. Not on my nightstand. Not on the floor. If I want it, I have to get up. That tiny bit of friction is magic.
2. A Paper Buffer
I keep a cheap paperback and a pen beside the bed. Ten minutes of reading or jotting down thoughts helps my brain switch gears.
3. A Panic Plan
When a worry pops up (“What if…? I should Google…”), I write it in a mini “worry list” notebook. Tomorrow-Me can deal with it. Tonight-Me can sleep.
What Changed
- Falling asleep got easier, because I stopped re-stimulating my brain.
- Mornings felt lighter—no more news hangover.
- I realized most late-night “urgent” searches weren’t urgent at all.
Lesson Learned
You can’t control the internet, but you can control the last 30 minutes of your day.
One-Line Takeaway
Put the phone to bed so you can sleep.
Quick FAQ
Q: What if I use my phone as an alarm?
A: Buy a $10 alarm clock. Worth it.
Q: Can I swap doomscrolling with TV?
A: Light, calm shows are better than stressful news. But try to avoid screens entirely right before sleep—blue light and all that alerting content still mess with you.
Q: What if I slip up?
A: Reset the next night. Habits are built with repetition, not perfection.
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