The Re:Set Guide To Building a Phone-Free Nighttime Routine

If the bright white light of your phone is the last thing you see each night before falling asleep, you are not alone. When we’re constantly overwhelmed with your work commute, the stress of meeting deadlines and returning to more chores at home, it can be comforting to not actively engage with our thoughts and instead turn to distractions. 

Flicking through the endless content on platforms such as Instagram, TikTok, and X (formerly Twitter) has become an automatic response for many, a behaviour that is often tied to procrastination and the need for constant stimulation.

It is easy to slip into a cycle of moving from device to device without giving the body and mind a chance to rest. Freeing yourself from being tied to your phone is simply the first step of winding down, whether you want to get into full zen mode or incorporate more active pursuits such as a walk or a yoga class is solely dependent on you.

To learn how to break out of the mindless midnight scrolling, you can place it on silent or flight mode, set time limits on apps and put your phone further away from you with the screen down so you’re not tempted to pick it up when you get a notification.

It takes time to build a habit, so don’t expect to transform your bedtime routine overnight. Give yourself time and space to explore options and customize a schedule that works well for you. 

Here are some ways you can set a zen bedtime routine

1. Reconnect

Find what helps you unwind at the end of the day. You can slow down with meditation, yoga or stretches. A soothing warm bath or shower can relieve the tension of the day. Or, just take 10 minutes of quiet time, tune out the noise around you and just relax.

2. Reflect

Write about your day, what you’re grateful for. Reflect and note down things to remember. But don’t create a plan late at night because it stimulates the mind and will lead to a poor sleep cycle. 

3. Re:Set

Load up a calming playlist but make sure you’re not touching your phone. Or choose a podcast beforehand and listen while keeping your phone aside.  You could also try reading a physical book or on a Kindle to calm your brain. 

4. Relax

Tidy up your space and get rid of all the clutter. You can use aromatic oil or sprays to calm yourself. Turn off the lights and shut off all stimulation. 

5. Restart

Don't toss and turn in bed and pick up your phone. Get out of bed if you’re not sleepy and sit in a different space. After some alone time, get back into bed again. 

Keep a tracker to customize what works for you

In the process of building your nighttime routine, there can be hits and misses. Note down what you did each night, try it out for a few days, and put a checkmark next to it if you enjoyed it and want to continue, or put an X to move on to another activity to try.