Do you have any tips for disconnecting from your phone? It’s really hard for me to set my phone down when I’m trying to go to bed at night.

Kitipotri G.
Sometimes I struggle with this problem too! You can set up screen time on your phone, or create a night routine to follow everyday! I usually find that reading books before bedtime is fun and distracts you from your phone! You’ve got this!

Kayla N.
I do this to! But what I find myself doing is guilt tripping myself about what will happen when I don’t get enough sleep. I would say try and check your socials an hour before you go to bed and then maybe leave it somewhere else other than your side table

Kayla N.
Search for manufacturers features that allow you be in control of your phone like timer that shutdown apps, reduced intensity of blue light. An hour to your bedtime turn your data off and reflect on your phones usage, am I using this phone for the right purpose? Technology was designed to help, play a calm refreshing music and meditate on how to better use your phone.

Kitipotri G.
Hello friend, yes actually. I found it very difficult to disconnect from my phone while studying so I downloaded an app called "lock me out " it kicked me out every time I wanted to open an app while studying and It was kind of a reminder for me of how addicted I was to my phone.. try that app and also try to do something productive at night instead.. try to read abook, or write down a journal or even a to do list, maybe even a wish list to keep you motivated and excited for tomorrow.. wish the best

Kitipotri G.
When it’s getting late I usually left my phone to charge, sometimes I listen to music ecc…. the best thing, in my opinion, is watching something (movie, tv series, anime) that you like in a comfortable position, you can also try reading books ora writing/painting. I think is also important the way you go to bed, don’t wear bra/panties or boxes you will be more comfortable 😉

Kayla N.
Start by setting a time when you want to disconnect then decide what you want to do during that time. Maybe read a book, do a skincare, do your nails, do some coloring, if it’s not too late grab you book and go through your notes. Really anything you can do that will make you forget your phone. Then after completing whatever you wanted to do, go directly to bed and have a good sleep.

Kayla N.
It's really hard but all you can do is change your shape according to what's necessary and also try meditation before sleeping.

Kayla N.
If you have an iPhone set a bedtime on the phone and in the settings put a timer on apps. Say Instagram. Put the timer to 1hour and after that the app will close and your done for the day.

Kayla N.
You can put it away from you (like on the desk or sum) just dont have it close to you. If you're living with somebody, you can also give the phone to them and ask if they could keep it to the morning 🙂

Kitipotri G.
I would recommend first to write down the answers of why do you consider to use phone, what it does to you, is it important for your life? Gather up more questions and write the answers down. Afterwards, check how many social media do you have. In fact, social media and games increase the amount of screen time more than productive or talent practice apps. Think and decide which social media or games are less important to you and why, so that you can delete them. After you have finished it, settle a screen time settings in your phone. Practice mindfulness and get yourself busy with more creative or physical activities. This way, not just one day, but as you progress, you will be away from your phone. And, talking about night time, replace it with your favorite book.

Kitipotri G.
I reccomend putting your phone out of sight when you know you are about to go to bed. Put it in a place you know you won't forget however. Out of sight, out of mind.

Kayla N.
Honestly, I had the same issue due to online classes and digital assignments.
But, when I accepted my addiction and commited to move on I started searching apps on play store to lock apps like YouTube my phone.
That time I found your hour(app). It helped me to overcome my addiction not to end it.give it a try if you like. Although keep in mind nothing can empower you more than your self confidence. Thank you

Kayla N.
Yea same here. But you can try to put your phone out of your room when you want to go to bed, maybe you can turn it off. Or you can read a book before sleeping.
Usually we use phone before bed to make our eyes tired to sleep. So we should find other ways to make our eyes get tired to sleep.
Hope this will be helpful.

Kayla N.
Self-care like brushing your hair, cleaning your teeth, stretching, doing 10 mins house cleaning, by keeping your hands busy whilst doing things good for your own health you disconnect without even thinking about it.

Kitipotri G.
I also did had that problem but you should remember that sleep is more important that anything else and you can stay on your phone all day .One tip I have is leave your phone far away form your bet

Kitipotri G.
Im aren’t allowed to get my phone in my bedroom at night. But I think 1 thing can help you! You can set your phone completely off, I do that sometimes when I study! I hope it helps you! 🙂

Kitipotri G.
If you need to keep your phone on to get an alarm in the morning, turn the volume up and put the phone far away from you, enough so you would need to get up to take it.
If you need the phone to write down ideas or anything that might come to mind when you're half asleep, keep some scrap paper togheter with a binder clip and keep it by your bed with a pen and a faint warm light, so that you don't need your phone

If you don't actually need your phone near you, turn it off and keep it far away

Kayla N.
I think making it a habit to put it down/ turn it off at a certain time every night could help. I struggle with the same thing so I schedule an alarm to tell me when to put it down and rest. 🙂

Kayla N.
one method that works for me is to set a limit of use, for example, you go to sleep at 10pm then at 9pm you stop using the phone, or, read a book that you like, it makes you disconnect from everything. I hope it helps! 🙂

Kitipotri G.
I understand this question because I’ve been in that situation before. Everything is possible. In my case I know I can go to sleep late because my auto wake-up time is 5 am. That was my motivation to go to sleep early because feeling bad the next day if I didn't sleep 8 hrs a day

Kayla N.
Be wise enough to stubborn with ourselves to avoid phone at night. Moreover, in order to aid this, set a digital balance control on your phone and restrict your most used apps at night completely. That can be helpful. It helped me.. It will help you too.

Kayla N.
For me the best way to disconnect from my phone is to read a good book, or go out in the nature and leave my phone home.

Kayla N.
You could set that your phone automatically turns off at a given time, when it's turned off you just go to bed and that's it.

Kitipotri G.
I usually put my phone across the room or even grab a book instead. When I start to read my eyes get heavy and I get sleepy.

Kitipotri G.
No :/. By now, I'm setting the Sleep Timer on Spotify in a playlist I created. For 30 minutes I don't use my phone because I'm listening music 🎵

Kitipotri G.
Try to set timer on your apps, so you won't be able to use them after tot hours! After that, try reading a book, so you will fall asleep sooner

Kayla N.
Then, put it away ! In an other room, you can do some ''trackers'' too. I actually blocked my notifications
And put off my internet connexion, you'll see, after doing that, it's gonna be more simple for you ! (Sorry for tthefew mistakes, I'm french ^^')

Kayla N.
I usually let my phone be near dying when I’m ready for bed and the charger isnt long enough for me to roll over with to use so i end up leaving it to charge and just sleeping as there isnt anything else to do

Kitipotri G.
I journal throughout the day. I have different entries and different prompts for different parts of the day. For example, I practice goal setting and gratitude in the morning to set myself up for success

Kayla N.
I have the same problem! I have found that plugging it in and turning down the sound (other than an alarm) an hour before bed AWAY FROM YOU helps! Then I make sure lights are off and listen to music or a podcast to drift off during. It also helps if about 2 hours before you want to be asleep you turn down the brightness and use the blue light filter

Kitipotri G.
I admit, I also have a difficult time doing that but, you have to realize that your rest is important for your mind and your body. So, power it off, put it on the charger out of arm's reach and get comfortable into your sleep position and slowly let your body shut down and prepare for the next day.

Kayla N.
i usually try to keep it out of my room until i go to bed. then i put it in my bathroom, so i don't pick it up, and i wake up easier. hope it helped:)

Kitipotri G.
I check news and social media before the time for bed and tell myself, that I do not need to check it again today; and I plan somotheng else for the rest of the time that I enjoy. For me it is reading the Bible. Find something you love to do and for what you do not need your mobile.

Kayla N.
I usually put the phone on airplane mode after dinner so I "feel like it's not working". But when I just can't do it and I am in bed, I just set an alarm for 10 minutes: I have to read 10 minutes and then, if I am not invested, I can check the phone. When the 10 minutes are over I always keep reading and I've forgoten about the phone! Hope it helps you! 🌼

Kayla N.
I do often have the same problem: I keep on scrolling social media before going to bed, even though I realise this impacts the quality of my sleep. What helps me is setting the phone to “do not disturb” or flight mode and read a book for 30 mins before going to sleep

Kayla N.
Heeey. Don't worry so much. I'm not so perfect either. I do struggle with it sometimes. But when I don't, I set it to "do not disturb" then I keep it out of sight. Remember out of sight, out of mind. It's actually really true. When it's out of reach you won't think about it.
If that still doesn't work, use a freezer. Some phones on default have a freezer. Use it to "freeze" that app that gets you so addicted to your phone. That way, before you unfreeze it, you'll remember to think twice about it. You can still freeze them during the day. It'll help you create a habit.
Plus uninstalling apps you don't really require helps. Believe it or not, I uninstalled tiktok from my phone. I could stay up to 1 or later in the night glued scrolling. I think that would really help. Find a hobby also. Adios.

Kitipotri G.
What I usually do to disconnect from social media is to take a short warm bath, moisturize my skin and massage myself. You don’t have to shower every night to disconnect, but making a to-do list really helps too.

Kayla N.
I believe there is some type of time restriction you can put on your phone for different apps that keeps you from using them. I have the same problem but what I usually do is set an alarm or have a time when I tell myself that it is time to put my phone down. It is hard to do and sometimes I tell myself ”Only one more video” or ”Only a couple more scrolls through instagram”. If I follow through with that I set myself up for failure because that gives room for bending the rules. The important thing is to keep resisting. You can tell yourself something like ”I’ll give myself more time to look through instagram tomorrow” that will act as a type of reward if you put your phone down.

Kayla N.
I put away my phone , and start dreaming about goals I wanna achieve in the future, it gives me a great feeling before sleep

Kitipotri G.
First before you go to bed try to shut down your phone 30min before sleeping in that way you will avoid the tension the phone is couseing u not to sleep, other that if u want to sleep faster try to read a book. I hope its helpfull!!😁

Kitipotri G.
Haz un conteo de las publicaciones que ves, cada que tomas tu celular y entras a una aplicación solo podrás ver 10 publicaciones y después lo dejas.

Kitipotri G.
U have to be responsible and to know what's bad and good for you . Start to change yourself to become a successful person or just to be a better one. Or use it as a platform to win from it . I mean u can do YouTube or tik tok by yourself and this is going to bring money home and at this point you've become a whole new person with objectives and good intentions for your life. Hope it helps . With a lot of love me.. Gjovi.

Kayla N.
Oatmeal! It's also superquick, I use some milk, oatmeal, a banana, cinnamon, some vanilla extract and raisins. Stir in a pot for 5 minutes or so and it's done!