ditch the phone
Get off your phone.
The first question I want you to consider before you go any further is - when do you stop staring at blue light before trying to sleep?
Our phones, TVs, laptops, iPads, are ADDICTIVE. Especially your phone. They are designed to spike your dopamine and keep you glued to the screen.
Turn off all blue light devices at least 30 minutes before you're planning on falling asleep.
And if possible, put your phone out of arms reach when you go to bed.
Leave it in another room if you can.
What if you need your phone for meditation apps or music to help you fall asleep?
There is a difference between a quick glance and a doom-scroll. I use an iPod every single night currently playing some sublimals in the background (extremely faint affirmations with music playing over the top). I am NOT staying at my phone for an hour in bed though. It is a quick press play and eye mask on.
The first thing you can do is try Airplane Mode, but there is still the temptation to simply click the button and have a little check. My honest suggestion is either:
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Brick - a fully customisable device designed to block apps and websites, so you can still use your phone without the distractions. You get a physical Brick that you have to touch your phone to in order to unlock it. I've recently purchased it to help with my phone use during the day. If this had been around 5 years ago - I would have bought this - I searched for something like this at the time and instead had to purchase an iPod and a safe! (This is just a personal recommendation - not an ad!) You can also have multiple people/devices using it - I think it's genius.
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A separate device that has nothing but the apps you need for bed (like the iPod I use) and to turn your phone entirely off. I appreciate this is a higher investment, but I do love having a designated device for the bedroom.
What about joining the Morning Motivation Club?
If you're joining us from bed, just switch your phone back on (or un-brick) and join us straight from your Whatsapp link.
And the next step? Have your alarm out of reach, make your bed, splash some water on your face or take a shower (maybe get some natural light on your face if it's not too wintery) and then join us at 7am to lock in your mornings with a little meditation, movement and a community on the same mission.