Mind & Psychology

Breaking a Late Night Phone Habit

Daniel uses the habit loop idea to stop scrolling on his phone late at night and sleep better.

B17 min

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1Every night Daniel promised himself that he would sleep early.

2Instead he lay in bed and watched videos for two hours.

3The next morning he always felt exhausted and angry at himself.

4He read that habits have three parts which are cue, routine, reward.

5His cue was the phone glowing on the table beside his bed.

6So he bought an old alarm clock and charged the phone downstairs.

7The first nights felt strange and his hand reached for nothing.

8He kept a paper book on his pillow as a new routine.

9Slowly reading replaced scrolling and his eyes grew heavy much faster.

10After three weeks he woke up fresh before the alarm rang.

11Daniel learned that changing the cue is easier than fighting the craving.

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