Make the bedroom boring again
Charging in another room is the highest-yield trick that costs nothing. If you use the phone as an alarm, buy a cheap clock. You will survive not seeing 2 a.m. emails.
A vacuum invites the phone back. Put something in the hole.
Replace, do not only restrict
- A paperback
- Stretching on the floor
- A single episode, then lights
- Tomorrow’s list on paper so the mind can close
Work messages have a culture
If your workplace expects midnight replies, that is a boundary conversation, not a personal failure of discipline. Use scheduled send. Protect at least some nights as actually off.
If you cannot stop despite wanting to, and mood or work is collapsing, that is worth clinical support — not only a grayscale filter.
