How can I stop scrolling on my phone at night?
Make scrolling harder
The easiest way to stop scrolling is to create friction between you and your phone. Charge it in another room or across the room so you have to get up to use it. Turn on Do Not Disturb or airplane mode after a certain hour. You can also set app timers that lock you out after a set amount of time.
Another trick is to switch your screen to grayscale mode in the evening. Without colorful icons and photos, apps like Instagram and TikTok become less appealing. Some phones have a bedtime mode that does this automatically.
- Charge your phone outside the bedroom
- Set a daily app timer for social media
- Enable grayscale or bedtime mode after 9 p.m.
- Turn on Do Not Disturb or airplane mode
- Delete the most tempting apps from your phone
Replace the habit
Scrolling often fills a need for entertainment or relaxation. If you remove it, you need a substitute. Keep a book, magazine, or crossword puzzle by your bed. Try a guided meditation or listen to a podcast with the screen off. Even a simple stretching routine can help.
It also helps to set a clear cutoff time, like 30–60 minutes before bed. Announce it to yourself or set an alarm. The more consistent you are, the easier it becomes.
Common mistakes
- Relying only on willpower—without changing your environment, you’ll likely give in.
- Using your phone as an alarm clock—this keeps it in the bedroom and within reach.
- Thinking you can just ‘check one thing’—one quick check often leads to 30 minutes of scrolling.
