🛏️ Stop the 2am Scroll Spiral and Actually Sleep

1
📱 Phone Lands on the Charger at 10pm Sharp
Put your phone on the charger across the room—not on your nightstand. Yeah, I know the alarm thing. Use an actual alarm clock. This one move cuts the temptation by like 90%.
2
🔴 Red Light Bulb in Your Bedroom
Swap one lamp to a red bulb or grab some red sticky film. Blue light from screens keeps your brain thinking it's daytime. Red light actually lets melatonin do its job without being a total mood killer.
3
☕ Hard Stop on Caffeine After 2pm
Seriously, that 4pm coffee is sabotaging you. Swap to herbal tea, water, or just commit to being boring after lunch. Your 2am self will thank you.
4
💭 Brain Dump Before Bed
Spend 3 minutes jotting down tomorrow's to-do list or whatever's rattling around your head. Your brain stops doing laps because it knows you've got it written down. Then actually close the notebook and leave it.
5
🚫 Replace Scrolling with Boring
When the urge hits, have something actually dull ready: audiobook, podcast about tax law, or just breathe for 5 minutes. Boring wins the battle against dopamine every time.
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