By reading a book - can be easy. In my case, my alarm is also on my phone, which makes it more tempting to use it. Maybe it’s useful to get a classic alarm and put your phone outside the bedroom.
I use the app SleepTown. You set a time where you have to click on the "sleep" button on the app and it starts building a house for your virtual town. You wake up and press "complete" and you have a whole building! If you use your phone while the house is being built it gets demolished. You get coins for building houses which you can then spend on fun things in-app or donate to homelessness charities.
Is very difficult. But every time I feel that impulse I think about the pig picture and my long term goals, that keeps me going.
The thing I have found most effective is not rely on willpower alone. I bought an app that essentially disables features on my phone that tempt me to waste my time in the evenings. The app is called Freedom and I bought a lifetime membership. Every night between 6pm and 12am it disables/blocks all distracting apps and websites e.g. Facebook, YouTube, Reddit etc. This works for me because I don’t have to rely on willpower (which is at it’s lowest at the end of the day) to stick to my intentions. The app has paid for itself by being present with family members in the evening, having the better sleep because I go to bed a reasonable hour, and improved productivity because I get up earlier in the morning. The app is such a small cost to achieve these benefits.
Personally, I’ve asked my mom to take it for me as I go to sleep so that I don’t get tempted to use it. There is also a timer on my phone so that iPhone doesn’t let me use it an hour before I go to bed and after I wake up in the morning .
I use it before my bedtime, like an hour , so if I’m sleeping at 10pm , i will use my “cellphone hour” at 9 . So i check everything, scroll all social media and games for an hour , when it’s 10 o’clock I’m already board and want to sleep
I don’t. I use it until I feel a bit tired, and then put it down hug my husband or just close my eyes and rewind all the moments I felt great that day. Then I imagine what I would like to dream. Before bed I use a relaxation or meditation technique on fabulous and then it’s much easier to put it down and unwind. It is a pretty strong addiction. If those don’t work ask a doctor. I wish you success.
Put it in flight mode. Then put it away, out of sight and hard to reach. I always leave my phone in the hallway. If you want to look on your phone you’ll need a few seconds to get it, so you have the time to realise you are doing something you don’t want.
Silence all alerts and if your phone has a do not disturb mode you may be able to set it to allow repeated calls thru if it’s a real emergency. Additionally, I keep my phone charging at the other end of my room so I can’t reach for it once I’m in bed.
I have my cell phone automatically turn on the silent mode at 1030pm so that I would be able to hear any notifications that would make me want to look at my cell. Also I put it away for 1030pm, out of sight out of mind. If you feel like your getting bored go to bed early, read a book, take a walk, go for a bath. I’m sure your getting the picture. I hope this will help you.
Answers reflect the personal experiences of Fabulous community members. They are not medical or professional advice — for guidance about your health, talk to a qualified professional.
