Hi ,

A patient and I were discussing his sleep challenges when he said:

“I get into bed on time, but then my phone scrolling habit keeps me up. How do I get rid of this bad habit?”

It’s a question I hear often. And the first step is this:

Let’s change the language.

Instead of calling it a bad habit, let’s call it an unhelpful habit—one that’s getting in the way of something important, like sleep.

Language matters.

When we shift our words, we shift our mindset—from shame to strategy.

Before we blame ourselves, it helps to understand that phone apps are intentionally designed to keep us using them.

They tap into our desire for novelty and our fear of missing out. They’re easy to use, constantly refreshing, and built to make us feel successful—whether it’s a notification, a “like,” or the next video queued automatically.

You are not scrolling because you lack willpower.

You are scrolling because the system is designed to keep you there.

So, how do we overcome the habit of scrolling on our phones at bedtime?

As Dr. BJ Fogg explains in Tiny Habits, changing our environment is one of the most effective ways to change our behaviour, especially when motivation is low.

Here’s what you can try:

1. Can you charge your phone outside the bedroom?

For many people, this one environmental shift removes the temptation entirely.

Out of sight, out of scroll.

OR

2. Do you need to be reachable for emergencies?

Keep a second handset with no apps—just basic call and text functionality.

Share the number only with a few trusted contacts.

Your main phone stays out of the room, and your peace of mind stays intact.

This isn’t about relying on more willpower.

It’s about redesigning your environment so that the helpful choice becomes the easiest one.

I'd love to know what strategies you've used in the past, and whether they were effective.

Best regards,

Shabnam

Dr. Shabnam Das Kar, MD

Functional Medicine Doctor

Tiny Habits Coach

Email: info@drkarmd.com