Phone Habits
Phone During Your Bedtime Routine
Let the wind-down actually wind you down.
Why This Habit Is Harmful
Brushing your teeth or changing clothes while scrolling keeps your brain in daytime stimulation right up to lights-out. The routine that should signal sleep instead signals "more input," and falling asleep gets harder.
How to Break It
- 1Put the phone down during the routine.
- 2Set a screen-off time 30 minutes before bed.
- 3Use the routine as a calm ritual, not a scroll.
- 4Keep the phone charging outside the bedroom.
- 5Replace with music or a book.
Healthier Replacement
Do your bedtime routine screen-free and let it signal sleep to your body. Calm actions prime rest.