I have a hard time figuring out what time I should disconnect & unplug because before starting this challenge I slept at various times & always watched tv in the night so I’m confused on what I should do to make sure I hv a steady routine n going to sleep & getting off electronics.

Kirk F.
Try to draw your attention back to the breath and the hole journy it takes through your body and back out through the nose then the throt the lungs and so on, focusing on the sensations when you breath aswell. This really helps pull me back to focus when I get too deep in thought. But also never beat yourself up meditation is a personal thing and sometimes you will get thoughts that come up its just about trying to come back into focus. Hope this helps.

Ralph W.
I had the same problem but I learned how to power off all my electronics at a certain time I used to be up til 4-6 am on my electronics but now I power them off by 10-11pm. I hope I helped you

Paige E.
This may seem daunting but… you could have a limits on your phone for when you can use certain apps. E.g. social media, games, non-essential apps can be blocked an hour before bed until you wake up in the morning. You could even have restrictions on your Wi-Fi.

But please remember that it'll be hard to make these changes initially so start small. Don't cut everything off all of a sudden because you probably won't be able to maintain it. Cut off the apps/Wi-Fi 15 mins before bed, then over time maybe 30, then 45, then 60. Make sure it's a gradual change

And as for TV, try to limit yourself to one less episode every day/other day/week and hopefully you'll be able to fully unplug.

But please remember that electronics are not all bad. They may help you wind down and so that'll help improve your sleep quality. Just make sure to use them in moderation and I'm sure you'll be fine 🙂

Erik Y.
Try your best to isolate yourself from electronics at least fifteen minutes before bed. Once you grow comfortable with that, increase that to 30 minutes. Then 45. Then an hour. It’s important to take baby steps with these types of things—immediate change doesn’t signify immediate results.

Loan Q.
Think about what time you need to be awake in the morning and work backward from there. Set your timer to begin your nighttime routine so that you’ll get adequate sleep every night, then adjust it based on your average sleep patterns. Tracking what time you go to bed and what time you wake up can be very helpful.