Delete social media apps from your phone
Not disable. Delete. The extra friction of logging in on a browser significantly reduces impulsive use. Most people find they do not bother.
Install a website blocker on your computer
Use a tool that blocks distracting websites during defined work hours. Set it up in advance, when your intentions are clear.
Define your focus hours
Decide when you will do deep work. During those hours, your phone goes in another room and notifications are off.
Replace the habit deliberately
When you feel the urge to check your phone, have a replacement behavior ready. A two-minute walk, writing one sentence, or drinking water.
Fix your wake time first
Choose a wake time and commit to it every day including weekends. Your circadian rhythm is anchored by your wake time, not your bedtime.
Start your wind-down 60 minutes before bed
Dim the lights in your home. Lower light levels trigger melatonin production. This is a biological signal, not a comfort preference.
No screens 30 minutes before sleep
Blue light suppresses melatonin directly. Put the phone in another room. Read a physical book instead.
Keep your bedroom cool and dark
A cool room around 18 degrees Celsius and complete darkness remove the stimulation that keeps the brain alert.
Do a brief brain dump before bed
Write down everything on your mind for five minutes. Writing captures unfinished thoughts so your brain does not hold them in working memory overnight.
Set a fixed reflection time
The same 10 minutes each evening. Attach it to an existing habit. Consistency matters more than duration.
Ask three questions
What went well today and why? What did not go as intended and what caused it? What is one thing I will do differently tomorrow? Write the answers.
Review weekly
Once a week, read back your daily reflections. The weekly review turns isolated observations into usable insight.
Keep it short
Ten minutes maximum. Short and consistent beats long and occasional every time.