Phone Habits
Doomscrolling in Bed
End the night without the news spiral.
Why This Habit Is Harmful
Late-night doomscrolling combines blue light, negative content, and infinite scroll — a triple threat to sleep and mood. Your brain stays activated by outrage and fear, so you fall asleep later and worse, then scroll more the next night to cope.
How to Break It
- 1Set a hard phone curfew 45 minutes before bed.
- 2Enable grayscale or Night Shift after 9 PM.
- 3Use app blockers on news and social after a set time.
- 4Build a non-screen wind-down routine.
- 5Charge the phone outside the bedroom.
Healthier Replacement
Switch to a physical book or e-ink reader that emits no blue light. Keep it on the nightstand as the easier grab.