📵 Stop the 11 PM News Spiral and Actually Sleep Tonight

1
🚪 Physical phone exile after 10:30 PM
Stick your phone in another room—seriously, not on your nightstand, not in the bathroom. Make it annoying to grab. Your sleepy brain won't bother if it takes actual effort.
2
📚 Replace doom-scroll with something boring
Keep a paperback, audiobook, or podcast by your bed that's genuinely dull. News about ancient pottery or a guy's hiking blog works perfectly—your brain will shut down faster than you can say 'breaking news alert.'
3
🔔 Set a hard "phone cutoff" alarm at 10:15 PM
Treat it like a meeting you can't miss. When it goes off, you're done. No 'just one more story'—your future self desperately needs actual sleep.
4
💧 Make bedtime friction-free without a screen
Have water on your nightstand, dim lights set up, and maybe some earplugs ready. Make the phone-free experience comfier than scrolling ever was.
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