Routine
Fall asleep without the feed
Replace late-night scrolling with a calmer downshift in 10 minutes.
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Why bedtime scrolling is so sticky
At night, decision fatigue is high. Feeds are easy. The problem is not the phone—it is the loop that keeps your brain “on.”
A 10-minute wind-down
Try this sequence:
- 2 minutes: Social Pause → intention (“I want to sleep well”)
- 3 minutes: light tidy (reduce cognitive clutter)
- 3 minutes: short journal (“brain dump”)
- 2 minutes: slow breathing (4–6 breaths)
Make it social (optional)
If you share a home, a 60-second check‑in reduces relationship stress that often triggers bedtime scrolling.
- “One thing I appreciated today…”
- “One thing I need tomorrow…”
Quick checklist
- No feed in bed for 7 nights (try, don’t perfect).
- Keep the phone outside the pillow zone.
- Use the 10-minute wind-down on weekdays.
- Add a 60-second check‑in 3 nights/week (Mom&Dad Tracker).
Sleep better with less effort
Social Pause helps you stop the automatic open. Mom&Dad Tracker can add a short nightly check‑in that lowers stress and makes sleep easier.