Nobody's going to tell you to throw your phone in the sea. But here's what's true. Every buzz at night half-wakes your brain, even when you don't notice, and emotional stuff tells your alarm system to stay on duty. So scrolling in bed feels like winding down, but your Guard Dog reads it as "stay alert, something's happening". So let's build a swap, not a ban. When you're stressed at night, what do you usually reach for? And what could you try instead, even just sometimes? Fill in the two blanks. Yours to keep.
When you scroll, chat or game at night, your brain stays busy and alert: 'something's happening, stay awake.' Notifications half-wake your brain even when you don't notice. This isn't about quitting your phone; it's about using it in a way that keeps you calm. Doom scrolling might feel good in the moment, but it doesn't actually help.
Fill the two blanks 
When I'm stressed at night I usually...
...instead I could try...
