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- Identify why you become a phone fiend at night. One of the keys to changing a behavior is understanding why you do it in the first place. If you can clarify what’s keeping you attached to your phone at night, it’ll be easier to come up with strategies to curb the habit.
- Make your phone less tempting. One way to ditch your phone after hours is to make it less fun to use
- Step one: Switch to grayscale mode at night. Research shows that removing all color makes your phone less enticing.
- Another trick Wrap a hair tie or rubber band around your phone—it’ll act as a physical barrier between you and mindless swiping. There’s no clinical research behind this strategy, but it makes sense: A rubber band or scrunchie will make your phone less appealing, and it’ll also stop you from automatically scrolling without even thinking about what you’re doing.
- Team up with an accountability partner. If you have a roommate, partner, friend, or colleague who’s also glued to their phone at night, consider joining forces. Come up with some rewards that will motivate you to stay off your screen.
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