Choose a charging place outside arm's reach before you get into bed. If your phone acts as an alarm, prepare another alarm or place the phone where you must stand up to reach it.
Replace the scroll with a specific ending: put out a book, write tomorrow's first task, or play audio without holding the screen. Make the replacement easier to start than the feed.
Decide while you still want the plan
Move the charger before bedtime. Turn off nonessential notifications and decide where the phone will stay. A physical location gives your plan an edge you can see.
Replace every job the phone performed
List the honest reasons you keep the phone beside you: alarm, music, messages, reading, or safety. Choose a replacement or a boundary for each job instead of pretending they do not matter.
Record the nights, not a medical result
Track whether you followed your phone plan and what made it hard. Do not turn a phone-free night into a promise about sleep, mood, or health that your own data cannot prove.
Sources for this guide
Quit Phone in Bed
Spot what starts the late-night scroll, choose where your phone sleeps, and record the nights you follow your plan.
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