Any tips for not using my phone before bed?

Leave your phone charging on the other side of the room.

This is what I do. Podcasts for sleep. Helps my brain focus on something other than stuff I did as a middle schooler 🫪

You can hear some of your favourite stories. At least not scrolling

The phone thing is brutal because it's not willpower, it's design. What worked for me: charge your phone in a different room. No exceptions. First week was hell. But after that I started falling asleep in 10 minutes instead of 45. If the other-room thing isn't possible, a cheap alarm clock plus grayscale mode after 9pm gets you 80% of the way there.

Phone in the other room. You won't get out of a warm bed to scroll. Laziness finally on your side.

charge it across the room and use a cheap alarm clock. if its within reach, ur probably gonna scroll

what helped me was making the phone less convenient rather than relying on willpower. if its within reach, i'll probably scroll too. charging it across the room and replacing that habit with a book, podcast, or even 10-15 minutes of music made it much easier to break the cycle over time.

I read a book, i mean a real one. At first nights it was really hard, after 5 pages i NEEDED to scroll, but after a few weeks it was better.

I put the headphones on, play some chill music while my phone is charging alguns a few meters away. Also, it doesn't work much for me to just stay looking at the roof, so I journal or read, then sleep when I feel like it. Way faster than when I was doomscrooling before bed.

My phone stays in the lounge room overnight. I'd not be able to resist if it was within reach!

Maybe substitute it with reading? Tv? Take some sleep aids so you'll fall asleep quicker and won't even want to scroll.

have you tried setting your phone to grayscale mode at night?

Put it in another room..

Do you live alone? Something that helps me is physically surrendering my phone to my housemate lol. She does the same when she goes through periods when she's more distracted than usual

I’ve got my iPad in my bedroom with different social media accounts than my phone. It’s only got more ”long read content” on it, and it’s interesting but also taxing to read. Maybe other people would just go look up more fun content, but for me it feels like I’m destroying a perfectly good IG flow of science and literature so I don’t mess with it. When I get tired from reading I turn on a podcast I only listen to when I go to sleep. Works for me.

My brick is on the fridge in the kitchen, unlocking would mean getting up out of bed to do so. It’s also on a schedule and locks at 2230 every night and doesn’t unlock until 0730. As others have said charging your phone in a separate room also helps. You’re gonna have to rely on a bit of good old fashioned willpower to make these work though.

No. I actually fall asleep to audio from my phone. I have a few "sleep" playlists that either play soft music of natural sounds like rain, ocean waves, etc to help me fall asleep. Since I have Youtube Prime, I can also find a long narrated video where the narrator's voice is such that it lulls me to sleep. So , instead of ditching your phone, use it to help you fall asleep!

Stick a hiv sticker on it🤣

put it in a drawer

Start reading before bed

I leave my phone/tablet to charge in the kitchen, well away from the bedroom. (in my case, it's downstairs)

My brick is on my fridge. Luckily I'm too lazy to get out of bed to unlock it at midnight when my phone closes down. Embracing my natural laziness...

I let my phone charge in the other room and let myself read on a kindle. It still gives you “something to do” if you can’t sleep, but isn’t nearly as stimulating as scrolling