Are You Using Your Phone Too Much?
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- Опубликовано: 21 дек 2021
- Marques is trying to start his days without reaching for his phone, so him and Andrew discuss how it's going and why it's so hard to use your phone less.
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Big thing that helps me is having a book I like on my phone, that way for the times when I do pick up my phone I have something to replace doomscrolling social media with. Charging your phone across the room instead of next to your bed helps too, forces you to get outta bed to turn the alarm off lol
@OMGitsTOBI fuck it, can’t get screen time if you’re sleep 🤷🏽♂️
This, but with a Kindle. It scratches that itch of having a screen on your hands but without be bad connotations.
Having a book means you’re busy on your screen. Screen time is the issue here, not social media…
Isn't it 2022? Isn't everyone using google assistant or siri for their alarms at this point?
@@precisemotion i do not trust google! Privacytheives!
I love the subtle flex of "I roll over, get up and walk right past my phones". If it were anybody other than Marques I'd be going "this f-ing guy"
Is it the "phones" part? He has said before he owns 2 phones, android and iOS ...
Though it's not really a flex. I have two phones. Actually 3 (the third for emergencies) and currently, I'm living an average lifestyle.
Infact, everyone I know has two phones. Most people, mostly outside the U.S, and the U.K, I've noticed Have multiple phones. In Africa, For instance, Its pretty normal for the middle income earner. In India same story. And I wouldn't be surprised same goes in South America. Most countries that use post paid cell services.
Most times the reason being Mobile Network operators. Different phones to call different networks.
Yeah, it definitely got me at "phoneSSSSSSSSSSSSSSSSSS?????!??!?!??!?!?!?!??!LJEFJWDLSFGKSD??""""
I'm not jealous, it's more like "why the F would you need MULTIPLE phones??! It's your bedroom, not a phone reviewing area, right??" It just doesn't sound healthy, or necessary 😬
@@prayagsuthar9856 Most people I know have a separate work phone and personal phone.
I've been following this "No Phone 1hr after wakeup" for the last 2 years (maybe like 90% of it).
Also, no phone when in darkness.
These two improved my quality of sleep drastically (esp the 2nd).
It's extra hard to ignore the phone in the morning in Australia as everything interesting happens while you're sleeping
What
😂😂😂😂😂❤️❤️❤️❤️
@@methira australian night = american day
@@faye_isc 👆🏼👆🏼👆🏼 I immediately realized that 😅
But um, @Chris Johannsen, how do you mean "interesting"...?
😂😂😂
What helps me is I almost discharge my phone by night (maybe left with 20%).
I don't charge overnight. I put my phone to charge right when I wake up and I don't use phone ever while charging.
So it generally takes 1h to get to 85-90% and I'm good with that for any day.
I do this unintentionally with with bad sleeping habits
I do this with my iphone but bad thing is i have a 2nd to use scrolling
Damn that's actually a good idea! Thanks!
It is always 2 weeks ago for Marques. Love it
😂
Lol 😂
Hey guys, as someone who works in the health and fitness space and is an athlete (Amherst Sprout, looking forward to playing PONY again), I've put a lot of time into improving my sleep hygiene. Everything you guys mentioned is definitely important, reducing screen time before sleep, having a consistent sleep schedule, meditation. The one thing that I think was missing was food, eating within 2-3 hours before bed can actually have a significant impact on sleep quality. When your body enters sleep it reduces it's core temperature to keep you in that unconscious state, but the digestive system produces a lot of heat so when you eat close to bedtime it can negatively impact your sleep. This may not be a problem for you guys but just thought it was worth mentioning.
As someone who's quite underweight and struggles with sleep, I find myself needing a lot of food intake to keep me going throughout the day. Since hearing eating before bed can negatively impact sleep I decided to try to not eat before bed, but I find myself in an annoying situation that if I don't eat right before bed, the hunger wakes me up out of my sleep. Meaning that I end up dragging myself into the kitchen at 2-4am before being able to fall back asleep, which only makes me more tired the next day lol. Wake up hungry > gets food > tired next day > eats more in the evening to make up for it > gets to bed later at night > more tired > tries not eating before bed to get better sleep > repeat. Kind of a paradox situation I have going on lol. Do you, or anyone else struggling, have any advice that's worked? Thanks!
What works really well for me is listening to podcasts with the timer set on 15 or 30 min. You just have to choose a podcast that you like with peaceful voices and you should fall asleep without even noticing.
I have been doing this for 3 years now
Same here, I listen to documentaries on RUclips. I learn while listening, but fall asleep in minutes. I notice, if it's a really long documentary, my dreams are impacted by the subject of the documentary.
@@DavidDeblaere yeah that's so cool. That happens to me to. One time I was listening to a horror podcast and my dream was crazy wild that night.
Yup podcasts has helped me with sleeping. Before I discovered podcasts, I would be like marques staring at the ceiling for 1.5hrs. Now I easily sleep within 15min of listening.
Same here! Only downside is that I wake up with a memory blank and don't learn anything from these podcasts or documentaries
I have found that listening to a podcast at 30% volume of my phone has worked tremendously. I could usually fall asleep within about 10 to 15 mins.
One of the biggest changes I've found helpful is to keep my phone out of my bedroom (and away from my desk, since I WFH). I have a little "charging station" right by the apartment door, and that's where my phone goes at night. I use a different alarm clock. This keeps me from checking my phone in the middle of the night and helps me start my day without my phone. Would highly recommend the book Atomic Habits.
The thing that I’ve found helpful is using warmer hue room-lights when night hits.
1:15 that was a really nice effect to explain the point.
I thought my phone automatically started the blue light filter lol.
Love the honesty, really helps me out
Agreed. Been doing this for about six months and the first hour and the last I don't use or look at my phone. Its hard but it definitely helps set the tone for the day. Some nights I mess up and get screen time but overall I feel the morning is the more important. Just go with what works best for you and your schedule. And BTW my whole world lives on my google calendar :)
so true..nice little podcast
I actually have wondered about the 'staring at a phone too close to the eyes' point.
That's great to hear it doesn't hurt the eyes, but I still think maybe I should put a big monitor on the wall in my room and project the social media and RUclips watching for it when I'm in bed, and having the phone as a remote.
So samsung dex
Or Apple TV I think right?
@@billjamal4764 not necessarily, I think there's an option to project android phone to monitor over wifi, haven't looked at it thoroughly.
maybe its easier with chromecast
@@moshmosh26 yeah, if there is an option that would work better because otherwise you need a Samsung phone and a Samsung tv
Yes exactly as you might have heard that it doesn't hurt but you might have noticed that it actually makes the eye sore and it happens to me as well
This is really great topic, I have discussed with lot of my frnds, controlling screen usage is really hard but it can be archived by controlling yourself. Previously my usage for Instagram was 4-5 hours daily, now i controlled it to around an hour by applying app restriction.
Also I try to read any book for an half hour to an hour before going to sleep, that's helping me lot.
I hope to read other comments too, hope to get new techniques to overcome this ultra pro max habit of phone usage ;)
I really feel you when saying you can't fall asleep fast. I'm just like that too, but I have one of those oldschool cd players in my room next to my bed, so that I can just roll over and put on a cd. But I don't put on a random cd, instead i choose a story I really like (for me it's one of the star wars epsiodes as an audiobook most of the times) and afterwards don't change it for like half a year to a year, so every evening I listen to the same story. The first two or three days it doesn't do much, but after that when I again remember 99% of what is being said, I fall asleep quicker (usually under 20mins). For me it works because I just have some noise playing in the background, that I don't need to concentrate on but if I'm to awake I can speak with the characters in my head for a while which makes me get tired pretty fast. That said, I can also sleep to music pretty well, even on high volume as long as I know half the song that is playing.
@mkbhd, while meditating, all of our minds will go to what else can we be doing, especially to be more productive, however, that’s the point of mindful meditation, it’s to acknowledge that you’re able to see your thoughts arising and then accepting that they are just thoughts and going back to the breath. Those are the reps you do until you’re able to sit in nothingness for a prolonged period of time because that’s what you choose to do. As for it being “boring” that’s another point of it, allowing your mind to be okay with boredom, because with this notification filled world, our brains need boredom like we need air and water. Hope this resonates and thank you both so much for the points of view on screen time reduction! I also struggle with waking up and not grabbing my phone, this right here is the wildest legal substance we have.
For me usually, 2 things work for getting off-screen, have a short 30-40 minutes walk before bed, preferably with someone (partner, neighbour) it is not a workout so you won't get wide awake and the conversation night environment (if not living in city central) & fresh air helps to unwind whatever is going on otherwise what would keep you awake. The other thing is to read a short story before bed (hard copy/eink). Gets you off-screen, directs your thoughts away from whatever is going on and is not long enough to keep you awake longer than you should have. Anyway, that is what's worked for me outside of exhaustion. Meditation is nice too but I had a hard time making it stick.
I usually do a couple of push-ups in bed before going to sleep. My horrible stamina makes me feel completely exhausted immediately lol.
For me, it's not a matter of doomscrolling social media.
It's more like scrolling through my emails because there's always a fire burning in the IT department.
It’ll still be burning when you’re back on the clock though. Never respond to or look at work emails when you’re not actually at work. No brainer!
I’ve been doing this for over 2 years and I find it extremely helpful with my day to day activities. iPhone has a helpful down time feature which switches off all apps at 11pm and they don’t turn back on until 9am.
Not using your phone as an alarm is also helpful.
I meditate first thing and then stretch my legs, journal, then when it’s 9am I allow myself to look at the phone.
I found the best way to get to sleep at night is to get up earlier in the morning, then you get sleepier earlier. Hope that is helpful 😊✌️
I am exactly in the situation now,that I am so sleepy with my eyes wanting to shut down but I am watching marques telling me
A massive key is wind down. It's something like an hour to 2 hours turn off your screens to level your body out so it knows it's dark.
Of course any of us who are using technology all the time. We can't do that so easily so just minimizing that is important. Even if it's 15 minutes before sleep where you meditate, read a book or do something to wind down.
Dr. K has a really good video on this
And for Andrew, using stuff like melatonin is really dangerous. It becomes a habit and you may become dependent on it. Use it sparingly or you will start to feel unable to get a good sleep without it which can increase anxiety about sleep. Also melatonin sits in your system for an extended period of time which will make you more sluggish when you wake up
I am by no way good at meditation, but the mindset there is to try. Do it anytime anywhere - sitting standing (just don't do it driving). And you definitely don't have to do it for even 10 mins when you're starting out. Start with a minute. Get into bed. Take a couple of deep breaths - in through the nose, out through the mouth a couple of times. And for the majority of the time, just think of breathing - breathe in, breathe out. You are going to loose concentration and there is nothing you can do about it, and THATS OKAY. Be kind to yourself. Just tell yourself, oh I was thinking, let me get back to breathing and continue.
Start small, start with a minute :)
Me too, Marques, me too. The non-negotiable night screen time, the morning one hour detox, everything.
I would suggest reading book to sleep- makes you sleepy real quick and reduces your screen exposure at night. And no matter how underrated it might sound, reading a book still satisfies the craving for content consumption without it being on a screen. But hard copy books, no audio books, no Kindle (app or device), simple old-school printed book.
I have an orange background for my Morning focus. It helps a bit with my circadian rhythm.
@MKBHD What about a routine? Answer emails in the morning to reduce the need to respond at night? An audiobook/podcast with no screens to go to sleep? Or even rain sounds can help. I used to struggle with falling asleep, can confirm that reducing screen time in the evening helped me.
I've personally given up on trying to sleep early and wake up early. I've found that if I go to bed when I'm tired instead of just because "it's bed time" I sleep way better. Some nights I'll go to bed at 4am because that's when I'm tired. I also don't focus on absolutely getting a specific amount of sleep. I used to really focus on getting 7 to 8 hours of sleep a night and I found that the stress from going to bed at a certain time because I *need* to get X hours of sleep was actually causing me to get worse sleep.
Starting the first hour of the day without your phone may work in the US but not everywhere that easily 😂 A hell lot of tech news are coming out of the US which is basically night time here in germany. So When I want to be up to date, I often start my day by reading news since often you can't be up to date the rest of the day.
My meditation is going over the day in my head like a math problem like every decision made that day is either a plus or a minus whether it be feeling wise or actual outcome I've been living in a way to stay positive at the end of the day
meditating at night before bed one of best solution. i try to do every night. its calms you down also helps to improve your day to day productivity
One of the main recommendations from a medical standpoint is to avoid exercising a within a few hours of bedtime. You guys hit the nail on the head already, but I really think that would help with the sleep difficulties! (not a doctor, but a medical student (not medical advice, just a contribution to the conversation)
Really? I excercise before I sleep to help me get tired enough to sleep and my sleep quality is always good(Maybe it's just me though).
But could you shed some light onto why it is bad?
The first (and last) hour of the day is when I use the phone most. I understand the idea and it makes sense but I use audiobooks on my phone to help me fall asleep and watch the news and late night clips from the night before when I wake up. My routine in the morning makes the rest of my day works great for me.
I don't use the phone nearly as much as I see others during the day though. It sits on my desk and I go hours without looking at it. Doesn't hurt that I have WhatApp and Messages running in my browser though. Everything else I can do exclusively on the phone I can live without for a bit
When ur that one dude that's closing your eyes while marques and that other guy are pointing it out..
Working out in the evening just feels better than in the morning man
nice touch at 1:19 with the hue demo.
when limiting screen time it helps to log out of social media so its harder to accsess and to turn downtime on your phone
also turning the black and white filter on witch makes it more boring to stare at your phone
also its a good idea to take one full day off your phone witch helps you get started in the rithum of not spending as much time on your phone
As someone who's always consuming content or trying to be productive with my time-wasting efforts and who can't just do nothing and go to sleep early, I recommend replacing late night habits with a different one that you can enjoy, my choice being reading if I still have the energy. Sometimes it's a book that I keep next to my bed, and depending on you and the book you'll either get more reading done or you'll get knocked out fast. Sometimes I'm reading manga instead on my phone. I might do either while listening to subtler ASMR too which is possibly the most effective thing I've tried, both for focusing on tasks and for going to sleep.
I honestly don't get "doom scrolling", I can spend a lot of time on social media when I'm genuinely entertained by posts from people I follow, but as soon as I find myself just mindlessly scrolling for a few minutes without finding engaging content I get whiplash and have to leave that app, plenty of more engaging time-wasters out there
Well. I have a meditation routine that i follow before going to bed.
It goes like :- I sit in my bed just like sitting in Japanese culture or you can sit anyway you're comfortable just make sure your back is straight.
Now go through your calander for next day. After this just close your eyes and call yourself as a third person ( for me its like :- Hey Abhijeet. Wake me up at this time and remind me that i have to do so and so.) Repeat it for like 3 to 5 minutes and just go to sleep. You'll not need any alarm. Its just your subconscious mind coming into play and helping you out. 👍🏻 Maybe give it a try guys ☺️
1:44 Whoa!!! That's me right now.
I listen to waveform podcast in youtube background. Helps me sleep like a baby. 😂
Meditation was the key for me -
I used to take forever to sleep, but I started doing meditation a few years back. Specifically, I started with a guided, body-scan meditation. After that, I did 10-minute silent meditation. This helps you completely empty your mind whenever you need to, namely at night before bed. I knock out in minutes!
2:43 *"Phones?"* How many phones do you have?
I just got a small lava lamp for Christmas and its a game changer for me, when going to sleep
1:49
Its 12:40 AM here, and I'm doing exactly the same, trying to sleep while listening to this clip on RUclips.
that perspective at 3:10 hit me, so now i’m getting out of bed
I work out at night too. I get gassed quickly, then eat some protein (like chicken or fish), shower, and then I end up passing out super easy lol. My family works out in the morning, I’m dead for the whole day if I do that lol
It just reminds me of how much is too much?
Vsauce music starts playing
I think the first time I heard Marquez mentioned world drugs it'll be interesting to hear your opinion about drugs and technology together like some people actually use drugs or alcohol or combination of the two when in VR to get more immersive I think you should address it of course it's your show.
I've had periodic insomnia for over 10 years, and guided meditation/body scan is the 1 thing that consistently helps me fall asleep
Keep a timer for WiFi router to auto start/shutdown overnight to keep yourself away from the glass screen. Works for me 😌 #MKBHD
@DDiyorbek there are several ways of doing it. One of them is you need to connect smart switch with Alexa or any other homekit and schedule it for your preferred automation. Should work seamlessly.
I've got a routine before I go to bed,I do some stretching and it helps me remove the all the tension from my macsule and I banana fell asleep in minutes.
The only social media I have is twitter and I start each day
listening to podcasts while I work…from my phone. I don’t feel bad at all
I have found what I consider a happy medium. I'll play a random match game on my phone. My brain gets to engage in simple "puzzles" while I slide into a more active state. Then I walk the dog around 6:30-7:00 while listening to NPR. Then I eat/get to work. It feels like I'm gradually shifting gears at the start of my day.
I also have those blue light glasses but I recently went to get an eye check up and my ophthalmologist said that they are not yet scientifically proved and I was so shocked.
Mischien een andere bril dan maar
Sleep reco: a stretch routine. Find some stretches that work specific parts of your body, then some full body stuff. Force yourself to do the whole routine every night. Take your time, control your breathing, do it with your eyes closed. Over time your body will relax during the routine so that by the time you lay down you'll melt into bed.
Did the color/hue shift as you were talking about what blue light filters do? 😂
I sleep best when 1) I don't watch videos or play games too close to bed time 2) I go to bed with ample time to get a good 7-8 hours (so I'm not anxiously thinking about the next day and how tired I might be) 3) do all my "ready for bed" stuff an hour before I intend to be in bed (brush teeth, change into PJs etc) and 4) take melatonin lol. I often work out in the evening because I just can't do anything physical in the AM, but I don't find that it impacts my sleep, as long as it's before 7/8pm.
0:15 me watching this vid in the first hour of my day! 🙃
Auto dark mode and night shift on my devices have helped, but what helps me the most is I’ve found a Twitch streamer who posts on RUclips every day, ~20-30 minute videos. I’ll watch his latest video right before bed, and that gives me something mindless to focus on. By the time the video’s done, I’m ready to fall asleep.
Northernlion?
@@emil.soderholm DGR
Watching this the minute I woke up 👍🏼
I love how mkbhd is contestant with 2 week experience across everything
I charge my phone in the morning whilst I’m getting ready. So don’t look at it for first hour to hour an a half. By end of the day I’ve had my fill of the crap on social media so tend to ignore it. Still use phone as an alarm clock though.
Please, add subtitles to this channel. You know, not always having headphones when listening...
One tip:(I know this is prob on Android phones idk about iPhones)
There's a digital wellbeing setting and you can set up a time when your phone enters a Bedtime mode something like that, which basically reduces the number of apps on your phone and setimes even stops an app that's playing. Also for me Im watching RUclips before sleep and you can also put a bedtime reminder thing in yt settings, it will prompt you every x amount or mins and even stop a video to get your attention off it.
Hope this helps
I know books are good but no one wants to be off their phone, and reading a book we'd be thinking like Marquez
Another thing that should be taken into consideration is that maybe you have some degree of PWM sensitivity from the OLED screens on your phones. LCD screens tend to be much easier on my eyes than OLED.
Simply turn on comfort vision or whatever it is on your cellphone or laptop to make the display screen warmer(a bit yellowish). It works as the same thing. Ig
yes, the answer is yes
for me the answer is clearly no
Charging the phone on a table in the furthest corner of the bedroom helps. Also my watch wakes me up and I can check the notifications and address the private FoMO right on the wrist without the risk of mindlessly scrolling as a consequence
I find it’s the hardest to get to sleep when your mind is wandering. Whenever I struggle to get to sleep I just focus on the darkness of the room and don’t let my mind wander or think words. It’s actually super hard to not think so it’s a good challenge and you fall asleep super quickly
a nice book and a reading light with nice warm color, makes me fall asleep quicker and sleep better, just 30/45 mins a night! give it a shot its nice and cheap!
My go-to is reading a book in bed. I touch the book, read say 2 or 3 pages and done, I wake up with the book crumpled on my bed.
Distraction is the problem
I love how he says 'Phones'
I was getting up to work at 6 AM for like 10 years, so i am used to it (not fun, but ok). But on my new place i was starting at 9, now 10 AM, so started to get up at 7 or so. My phone is my alarm, but i didn't use to check it. I had 1-1.5 hours before commuting to the office and i would calmly wash myself, do little stretching, breakfast and then check email/news on my PC, maybe play a few quick games (Hearthstone and such). I hate having to get up at the last minute and having to rush through every step. Now i work from home and i still get up 7:30, but now i lay in bed and squint at my phone for 15-20 min. Which is bad. I should stop doing that or at least turn the lights on. I also like to read in bed right before going to sleep. I use reader with warm, yellowish colors, but it is still bright and not good, but i can't force myself to read at other times :D
“There’s someone watching this late in bed”
Hahahahahahahah it’s 2am
Try changing your Night Shift settings to all day. The blue light off your phone is really bad for your eyes apparently. The first thing my eye doctor said to me a few year ago when we first met was “take out your phone and go into your settings.”
She said there’s growing evidence that blue light from screens is aging our eyes very quickly compared to normal.
I would say to set your phone at like 80-90% warmth and just leave it like that for a week. Then just try turning off your Night Shift completely and you’ll notice how much your eyes will start to hurt immediately.
Also, your eyes adjust to the new white balance pretty easily so you won’t have to worry too much about about color accuracy.
That's me trying to sleep now
I'm on a week challenge with going off IG n Twitter, low-key feels like I'm having withdrawal symptoms but it's necessary to gain that sense of control
I like to maximize the time I sleep while still sleeping late at night, so I end up waking up as late as possible. Ive decided to try working out in the morning but every time I do it I always get a stomach ache from eating right before working out
Music! Works for me EVERYTIME. On average, I fall asleep by the second track in the playlist 👌🏽
If I find hard to fall asleep at night and I genuinely want to sleep, I usually read a book on my Kindle, probably a very boring and dull book. This works almost always
Sometimes I want to switch off my phone and live without it for 1 week just to get me out of the addiction. But it's just impossible nowadays because of important information being communicated over emails, calls and messages and the consistent fear of being left behind because of that.
I had my phone break and used that as an excuse to go for two weeks without my phone. It honestly worked out great, too bad I need it for the college email.
The days i get home from jiu jitsu late, and have to shower eat and go to bed in a short amount of time i find hard to fall asleep. My body and mind doesn’t have time to wind down quick enough.
I find when i can get home earlier and also be off my phone one hour prior to sleeping i fall asleep much faster.
Shooot! I am literally watching this video while I’m in bed before slipping 🙀
A joint before bed always works 😉
Definitely
7:14 exactly
I am having the exact same problem and didn't find any solution. It is worst now since we start to work from home. For college, that is exactly what I did. I would wake up 15 mins before the class just enough for me to grab food and run to the classroom from my dormitory.
I can second Voice Over Guy; meditation 10-15 minutes before bed will help you sleep better. It's easy to do, hard to master. Meditation is truly personal, my trick is to consider any thoughts that pop in, acknowledge them, then clear my mind again.
Personally I like to get a good playlist something chill or soundtracks from movies & shows & I stretch. It really relaxes the body & you're not looking at your phone for a while a couple times I've fallen asleep on the floor though so be careful
My typical routine when I make the decision to try to go to sleep is to first put on some familiar RUclips videos that I like and seen dozens of times...but I don't watch them. I merely listen to them as I close my eyes. This, for some reason forces my brain to wind down and start getting sleepy. Then, when I feel myself starting to kinda doze off and want to sleep, I close RUclips and instead switch to this app called Sleepa (highly recommend this app) and have it play a mixture of rain sounds and peaceful sounding instruments at a volume that's just barely audible to me and that helps me actually fall asleep.
Waking up, either I wake up ahead of my alarm or because of it. Either way, I have to pick up my phone and turn the alarm off. It's not that bad though because I always keep the blue light filter on 24/7 simply just cause I don't like the way media content looks under the blue light...plus my brightness is all the way down and all my apps and menus are in dark mode when I can. I typically check Twitter for any new messages from friends immediately after that but I tend to not respond. I usually just lock my phone after that, take it with me into the shower with my eyes closed and continue listening to the Sleepa app as the hot shower wakes me up slowly. Once I'm out of the shower is typically when I really start using my phone.
I used to have a lot of trouble falling asleep. Best trick I've found is having a heavy meal at night and get into bed within half an hour of eating. Eating rice based products seems to amp this effect of drowsiness.
So I do have my phone on my nightstand, its not an alarm as I work from home, it is just charging. I dont have the issue of checking it in the middle of the night nor do I have the issue with checking it when I wake up for the standard stuff, I only check for outdoor camera events and house security events. Now I do get up, grab my coffee and immediately begin my youtube binge of my watch later list. I have long time wanted to change this but its so hard as its so engrained in my brain as my morning routine. I recently got a free sub to headspace through work but I havent started using it but wanted to maybe start with 10 minutes or airpods in my ears, eyes closed and meditate but its been a real struggle to even do that.
Try to go to bed as late as you can, and try to repeat the same schedule the whole week, for exemple from 11pm to 6am, even on weekends! That helped me.
Yes
try guided meditations before you go to bed!Like headspace or calm
That challenge is easy with one of those timer boxes
Out of reach out of mind
For me the answer is clearly no, the only time I use my phone is to check my notifications every 2 hours or so and before sleeping to watch some RUclips videos if I don't want to sleep but have nothing better to do
I can't even imagine.......