I'm not sure… i like saying goodnight and good morning to my boyfriend every day but we're long distance and therefore can only communicate via phone….
But, this means disconnecting, (the usual answer is to put the phone in another room, but…. i use an alarm on weekdays to get up, and use my phone for my morning workout (to inform me of what i need to do)
This can be problematic, so, I set my phone (via settings and the "parental controls and digital wellness" sections) and set my phone to "me time" this allows me to choose apps that i can use (such as text or discord, as well as a notes app or just having the tab for the workout open) and preventing me from opening apps that i am not allowed to use (such as other social media and news apps, also youtube, since that also leads me down a rabbit hole)
I don't think you necessarily need to disconnect fully, but just, minimise the amount of "other people stuff" and blue light that you're able to access, for instance, if i find myself losing myself in instagram, ticktok or youtube then i will take a break from it (ideally by uninstalling).
This app gives me habits to complete, but to me it feels more like it's taking the pressure off of myself to actually make and follow my own plans to sort my life out… for me the nighttime routine step of disconnecting from the world and preparing for sleep begins with brushing my teeth.
I use a herbal toothpaste at night as mint seems to wake me up and if i make sure to move the brush slowly but firmly across my teeth it helps me to focus on the feelings (something which i did as a kid, but forgot as i got older, when i'd brush my teeth too fast and too hard and get gums that'd always bleed even though they are healthy)
Lower the lights, use ambient or low energy music.
Spend time just sitting and noticing how you feel, journaling, reading etc.
The point is to ditch the world outside and return to yourself.
I hope this is helpful!
- What’s your best (fastest) way of getting out of your own head?
- When do you start the Disconnect habit before you go to bed? 10 min, 1 hour…?
- How and what do you feel during the time between disconnecting and going to bed?
- I love to play music before sleeping and usually is on my cellphone. What would you suggest to do instead?
- Do you disconnected from everything? What if somebody texts you?
- How can you be indifferent about all the things happening around the world and do not check the news daily?
- What time should I start winding down? I usually go to bed around 9 pm.
- Does disconnecting for the night help?
- How can I create a routine that doesn’t get boring willing time?
- What to do in my disconnect time?