Phone-Free Hour
Reclaim your attention.
What it is
A designated 60-minute window, ideally before bed, where your phone is completely out of sight and out of reach.
The science
The blue light from screens suppresses melatonin production, delaying sleep onset. Moreover, the infinite scroll of content keeps the brain in a state of hyper-arousal that is difficult to come down from even once the screen is off.
The reduction in incoming stimulation during a phone-free hour allows the nervous system to begin the gradual deceleration that quality sleep requires.
Why use it
The phone is always available. The question is whether your attention needs to be. Choosing one hour where the answer is no is a small but significant act of reclaiming your own mental space.
How to do it
Choose your hour (for example, 9pm to 10pm).
Plug your phone into a charger in another room.
Engage in a low-stimulation activity: reading a physical book, stretching, or conversing.
Observe the impulse to check your phone, but let it pass.
What to notice
Pay attention to the phantom-limb sensation of reaching for a phone that is not there, and how quickly it fades into relief.
Health note
If you need an alarm, consider a dedicated physical alarm clock rather than relying on your phone.
A note
The first fifteen minutes are the hardest. The rest is freedom.