Phone Habits
Nightly Message Catch-Up Spiral
Stop the endless late group-chat catching-up.
Why This Habit Is Harmful
At night you open one group chat to catch up and fall into a recursive read of days of messages, triggering social comparison and FOMO that keeps you awake. The "catch-up" is never finished and always costs sleep.
How to Break It
- 1Mute group chats after a set evening hour.
- 2Set a "last check" time and stick to it.
- 3Use "don’t show again" on old threads.
- 4Replace with a single goodnight to one person.
- 5Charge the phone outside the bedroom.
Healthier Replacement
Instead of scrolling chats, send one meaningful message to a friend and then close the app. Connection without the spiral.