Keep your phone and other electronic devices out of your reach and sight. Engage in activities that bring you joy, such as reading in a bookstore or library, or simply spending time outdoors to enjoy the sunshine and fresh air. Your mind needs a reset in a new environment. It may take time to adjust, but you'll get there. Be patient and see how things progress.
 

Don't worry—you're not alone! Over 80% of adults worldwide have this habit, but long-term screen time before bed can really harm your eyes and sleep.

Today, I'll share some super-easy steps even a kid could follow to kick the habit and reclaim your sleep!

Why Do We Scroll Endlessly Before Bed?
1. Our Brains Are Tricked
Every refresh, like, or comment triggers a dopamine rush, making us feel good and crave more. It's like a digital addiction loop!

2. Our Eyes Are Screaming
The blue light from screens fools our brains into thinking it's daytime, keeping us awake while straining our eyes (dryness, blurriness, fatigue).

3. Scrolling = Emotional Escapism
For many, scrolling is a way to avoid facing reality. Thinking about tomorrow's stress? Just one more video to delay the anxiety…

3 Simple Steps to Break the Cycle
Step 1: Lock Your Phone Away
1. Physical Separation
Charge your phone in the living room and keep only an old-school alarm clock in your bedroom. When your phone's out of reach, the urge to scroll drops by half!

2. App Time Limits
Use your phone's “Screen Time” feature to lock distracting apps (e.g., TikTok, WeChat) after 10 p.m. Ask a friend to set the password if you're tempted to cheat.

Step 2: Replace Scrolling with Rituals
1. 15-Minute Wind-Down Routine
Try these calming alternatives:
✅ Soak your feet in warm water while listening to soft music.
✅ Write down 3 happy moments from your day (e.g., “50% off bubble tea!”).
✅ Do 5 minutes of stretching to relax your body.

2. Create a “Phone-Free Zone”
Swap your bedroom light for a warm yellow bulb. Keep a paperback book or a jigsaw puzzle nearby to unwind your mind.

Step 3: Give Your Eyes a Break
1. 20-20-20 Eye Relief
Every 20 minutes of screen time, look at something 20 feet (6 meters) away for 20 seconds. It's like playing “I Spy” with your surroundings!

2. Warm Compress
Apply a warm towel to your eyes for 5 minutes or rub your palms together and cup them over your eyes—like a mini spa treatment!

Final Thoughts
Breaking habits is like losing weight—you won't drop 20 pounds overnight. But if you scroll 10 minutes less tonight than yesterday, you're winning! Try leaving your phone in the living room and gazing at the stars instead. You'll discover how peaceful and beautiful a screen-free night can be.

Start tonight—your eyes and sleep will thank you! 

Most cellphones have a digital wellbeing feature that you can restrict you from using the device when you should be sleeping. It schedules your phone to disable the internet connection which will push you to stop using the device and go to sleep.

  Find alternative relaxing activities to replace phone usage, like reading physical books, meditating, or practicing deep breathing exercises.

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