Bad Habit: Using my phone late at night instead of sleeping.
- What are the triggers for your bad habit?
- Feeling bored at night
- Notifications from apps
- Watching “just one more” video
- Stress or wanting to relax before bed
- Give an example of an IF-THEN rule you can use to protect yourself.
- If it becomes 10:30 PM, then I will put my phone on charge across the room and stop using social media.
- How can you find a higher taste to replace this bad habit?
- Replace scrolling with healthier activities that feel rewarding, like reading, listening to calming music, journaling, or exercising during the day. These activities help me feel better long-term instead of tired the next morning.
- How can you use pairing to help?
- Read a book or listen to music instead.
- How can you use accountability to help?
- Tell a friend or family member about my goal and ask them to check in with me.
- How can you change your environment to help?
- Keep my phone away from the bed, turn off notifications at night, dim the lights earlier, and create a relaxing sleep environment.