Purpose: Helps you look at what the phone does to your nights, without giving it up all at once.
When to use: Use this on an evening when you have a few quiet minutes before bed.
Worksheet prompts
- What is the last thing you do on your phone before you try to sleep?
- How much does your phone push your bedtime later?
- What pulls you back to the screen at night?
- Where could the phone spend the night instead of your bed?
- What is one small change you would actually keep for a week?
Small and boring beats strict and short-lived.