Action. Replace the phone at night with other more productive options.

• Books – I put a few books by my bedside. I start reading them. Fall asleep. Continue the next day. Forget to read a few days but come back eventually.

• Shoes – I put my running shoes near my bed. When I wake up I see them and I am reminded of the urge to go for a brisk walk or even go running. I can ignore them for only so many days before I start running.

• Workout clothes – The same message. It reminds me of the importance of health and fitness and the need to start moving when I wake up

• You can think of other things you want to do in the morning and put other cues to trigger this behaviour in you

I put my phone away where I cannot reach it easily. A simple action is the other end of the bedroom. A more powerful action is to put your phone in the other room – totally away. 

Do it for a day and see how you feel. Then do it for 2 days and eventually make it a permanent habit.

Say clearly “ I do not need my phone”. 

Practice living without your phone at night. Then do it on a Sunday. Keep expanding and experimenting. Every minute without your phone is a gift of more mindful presence, more learning, more relaxation and more happiness.

Phone Out, Shoes In.