Stop using your phone before bed

Replace bedtime scrolling with a short shutdown cue that helps your mind leave the feed before sleep.

Quick answer

To stop using your phone before bed, make the first opening harder to do automatically. A short pause before social apps can be easier to keep than a full no-phone evening rule.

Join the beta

Why this page matters

Bedtime scrolling is a concrete use case: the user knows the behavior is costly, but the habit starts before the decision feels visible.

The practical workflow

1. Pick the bedtime app. 2. Add a pause before opening it. 3. Choose a replacement cue like water, notes or one page of reading. 4. Review sleep and next-day focus.

Stop checking your phone during workProtect one focused work block by interrupting the phone check before it turns into a context switch.Stop checking your phone first thing in the morningReplace the first automatic phone check with a small presence cue before the day gets pulled into a feed.Stop checking your phone automaticallyReduce automatic phone checking by interrupting the pickup moment before notifications or feeds take over.App to stop scrolling before it startsCompare strict blockers, screen time limits and presence pauses for people who want less reflex scrolling.

FAQ

Should I keep my phone outside the bedroom?

That can work well. If it feels too hard, start by interrupting the first distracting app opening before bed.

What is a realistic bedtime rule?

A realistic first rule is one pause before the app that usually starts the scroll, not a perfect phone-free night.

Put this guide into practice

Join the iOS beta to turn these recommendations into a daily pause.