Make a Phone-Free Bedroom Rule
Turn a digital boundary into a small behavior design with prompt, ability, and reward.
The phone is physically and psychologically wired into the sleep routine. Change prompt and ability: make the desired behavior easy and the unwanted behavior less automatic. Promising “I will just not scroll tonight” leaves the same cue and ability in place. Phone charges on nightstand; alarm requires phone; scrolling starts after lights out. Phone charges outside bedroom; alarm is separate; the cue is brushing teeth, not lying in bed. Identify prompt Phone on nightstand plus bedtime fatigue. The cue is environmental, not a character flaw. Reduce ability Move charger outside bedroom and use a separate alarm. The unwanted behavior now…
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