Vanessa Hill

I just wondered if it would work because our screen habits are so strong.

So yeah, so I mean, that was great.

So I think just thinking about it from a habits perspective can be really helpful where you think, okay, self-control is just irrelevant at the end of the day because my night brain has no self-control left.

So if I just want to think about my habits, this behavior that is normally automatic, what are my triggers and what's my reward?

And is there another thing that I can do at that time to essentially get the same reward?

So people would do things like read a book, listen to music.

One participant that we had said she was going to crochet because she just actually still wanted something to do with her hands instead of scrolling.

So it was very personalized in that people would think about why they were doing something, what they were doing, what they got out of it, and choose an activity to replace it.

So that is one thing that you can do.

It's not easy, right?

And it really...

again, depends on you and what your cues are and what your rewards are.

Some people have more success

setting all of those external alarms, right?

So setting a bedtime alarm on your phone or your watch, having your screen go to grayscale, muting notifications, putting your phone outside of your bedroom and things like that.

There are all of these apps and devices that you can use to try to limit your screen time, which people have varying success with as well.

And I will emphasize that

these behaviors often have seasons you use that language at the beginning of the podcast and even for myself with someone who is an expert in this there are seasons where I'm great at going to bed consistently and getting great sleep and there are seasons where I'm stressed and I am using Instagram in bed on my phone and looking at my work emails in the middle of the night

And it takes time to reset and an effort to reset.

And there will be good seasons and bad seasons.