I've developed the habit of lying down and looking at my phone. How can I change this?

Hello.

You say you like lying down and looking at your phone because it's relaxing. If you want to do something else, you need to use behaviorism to change.

Once a habit is formed, it's hard to change. Try aversion therapy.

Put a bug symbol on your phone. When you put your phone on the bed, you'll think it's dirty.

If you can't sleep, your bed and body will be polluted. You won't be able to take your phone to bed in the future.

Get out of bed to answer calls. This separates the bed from the phone.

When you don't need your phone, put it away.

Set an alarm for when you stop using your phone. When the alarm goes off, stop using your phone. If you like listening to music,

Turn on your music player when you go to bed. In bed, only sleep and listen to music. Don't touch your phone if you can't sleep.

It takes at least a month to form a habit.

It'll be tough at first, but stick with it and you'll see results.

I love you, world.

Hello, question asker!

From what you've told me, it seems like your phone is taking up a lot of your time, especially during the holidays when you have a lot of free time. It's totally normal to want to pick it up as soon as you wake up and get sucked into the online world, but it can start to affect your normal life if it takes up too much time. We can try to change a few things together:

1. It's a great idea to keep your phone outside the bedroom and turn it off every night at a regular time if you can. That way, you won't have to pick it up as soon as you get up in the morning. You can also try the 21-day good habit development plan: get up every day, wash and get dressed normally, have breakfast, and do things. Only check your phone when you need it.

It's a great idea to keep a record of your actions every day. If you've done it, mark it with a punch card! If not, find out why. After 21 days, see if you can form a new habit. You've got this!

2. It's a great idea to plan what you're going to do after you get up. The more specific you can be, the better! Especially during the holidays, when we have more time on our hands, we can use that time to make a concrete plan instead of spending it on our phones.

Let's say, for example, what you're going to do at 8 o'clock. Where will you be at 9 o'clock? Etc.

With a specific schedule, you'll find that you need to manage your time better. This means you'll be able to spend less time in bed sleeping and more time on your phone.

3. Pay attention to how you feel when you wake up in the morning. If you don't feel very full of energy, it might be because you're not getting enough sleep or the quality of your sleep is low. This can also make us reluctant to get up. So, you can adjust the time you go to sleep and your sleeping environment. At the same time, you can increase appropriate exercise during the day to ensure sufficient and high-quality sleep. This way, you can wake up early the next day feeling full of energy and vitality!

You can feel that you really want to change your current situation, and I truly believe that a strong desire to change is a prerequisite for change to happen. I truly believe that you can definitely change the status quo through your own efforts.

I'm rooting for you! ?