3 Fast Truths

• Doomscrolling wakes your brain up when it should power down.
• The phone near your pillow is a strong trigger.
• One tiny boundary beats a big “I’ll stop” promise.

Follow These Experts

• @calnewport – Focus expert who teaches cutting digital distractions
• @tristanharris – Tech ethics voice on attention and screen habits
• @drchatterjee – Simple routines for stress and better sleep

Change the Setup, Not Your Personality

At night, your body is tired and your self-control is lower. That’s normal. If your phone is in your hand, your brain will choose quick comfort (scrolling) over sleep.

This method works because it changes your environment:

• you make scrolling harder to start
• you make sleep easier to choose
• You’re not fighting yourself. You’re guiding yourself.

Do This Now

• Step 1: Pick your “phone parking spot” (30 seconds)
• Choose somewhere not on your bed: a chair, desk, or across the room.
• Step 2: Plug in and park your phone (30 seconds)
• Charge it in that spot. Face down if you can.
• Step 3: Set a 5-minute “wind-down timer” (30 seconds)
• Tell yourself: “I only need 5 minutes to land.”
• Step 4: Do a 2-minute brain dump (2 minutes)

Write 3 lines (paper or notes app earlier, before parking):

• “Tomorrow I must…”
• “I’m thinking about…”
• “One small next step is…”
• Step 5: Replace the scroll with a soft swap (90 seconds)

Pick ONE:

• 6 slow breaths (inhale 4, exhale 6)
• stretch neck/shoulders gently
• read 1 page of anything simple
• listen to one calm song

Key Takeaways

• Doomscrolling is a habit trigger, not a character flaw.
• Park the phone away from your pillow to break the loop.
• Do a quick brain dump so your mind stops “holding” tomorrow.
• Replace scrolling with one calming 1–2 minute swap.