No phone in the bedroom

You leave your phone outside the bedroom overnight, often charging it in another room. If it is also your alarm, you arrange another way to wake up. The aim is to stop scrolling in bed and to give yourself a morning that does not begin with messages before you have even stood up.

Putting the phone elsewhere does not remove the urge to check it. You may find yourself inventing reasons to fetch it, even when nothing needs your attention. The change adds a trip out of bed between wanting to look and actually looking.

Choose where the phone will stay and sort out genuine overnight needs, including your alarm and urgent calls. If you must remain reachable, check that you can hear it from the bedroom. The arrangement should work for the people who may need you.

Being on call or caring for someone can make distance from your phone impractical. Those needs are different from wanting another video. A rule that leaves you worrying all night about missing a call needs adjusting.

You bring it back for music, to check the alarm or to answer one message. It stays on the bedside table. The next night requires no new decision, and the old arrangement returns before you have consciously abandoned anything.

You can also follow the rule perfectly while scrolling on the sofa until late. Moving the phone has then changed the location of the habit without changing your bedtime. If an earlier night was the goal, there is still something else to address.