It used to start the same way every night. I would crawl into bed, promising myself that I’d only check Instagram for five minutes. One meme led to another reel, and soon I’d be watching videos about cats doing taxes at 2 a.m. Sound familiar?
If you’re reading this, chances are you’ve experienced the same black hole of bedtime scrolling. What begins as a small habit to “unwind” turns into a routine that leaves you sleep-deprived, mentally foggy, and emotionally drained.
But I found a simple habit that changed everything—and it’s not about willpower.
It’s about replacing the default.
The Habit: No Phone for the First and Last 15 Minutes of the Day
This might sound too simple to be effective, but hear me out. For the past three months, I’ve committed to keeping my phone away from my bed for the first and last 15 minutes of each day. I charge it across the room and use an analog alarm clock instead. This single tweak has had a surprisingly powerful effect.
At first, it was difficult. My fingers would twitch toward where my phone used to be. But after just one week, I started noticing these shifts:
- My sleep improved.
Without blue light and emotional stimulation from doomscrolling, I fell asleep faster and woke up less groggy. - I had mental clarity in the mornings.
Rather than drowning in notifications, I started the day with a clearer sense of purpose. - I reclaimed control over my time.
No longer did I lose hours to apps that were designed to hold me hostage.
Why This Works: The Psychology Behind It
Phones are designed to be addictive. They light up our brains with dopamine—especially during idle moments like bedtime. But by removing that cue, even for just 15 minutes, you allow your mind to decompress naturally. Cortisol levels drop, your heart rate slows, and your body enters a restful state faster.
Moreover, beginning and ending the day intentionally sets a boundary between you and the digital world. It sends your brain a signal: “I am in control, not the screen.”
How to Start (Without Feeling Miserable)
- Use an old-fashioned alarm clock.
This solves the “but I use it as my alarm” excuse. - Put your charger in another room.
The friction makes it harder to “just check one thing.” - Replace the habit with a better one.
Try light stretching, journaling, or reading a physical book instead. - Start with just 5 minutes.
Build up to 15 minutes over a few days.
The Unexpected Bonus
Beyond better sleep, I gained something else: peace.
I no longer end my day comparing my life to filtered versions of other people’s.
Instead, I end with myself. My breath. My thoughts. My body resting. That alone has made all the difference.
If you’ve been stuck in a loop of late-night scrolling, I encourage you to try this small shift. It’s not about quitting your phone entirely—just about owning your time again.
Start with 15 minutes. The results might surprise you.