You’re tired. So why are you still scrolling?

One more video. One more message. Nothing important enough to stay up for, but somehow enough to keep you here.

Is there something you wanted from this evening that you haven’t had yet?

A laugh? Company? Time that belongs to you?

There isn’t one answer for everyone. Notice yours before turning bedtime into another argument with yourself.

NHS sleep guidance recommends a wind-down routine and limiting devices before bed.

For tonight, choose something you would want to do after putting the phone away.

A few pages of a familiar book. Quiet music. A warm shower.

“Stop scrolling” removes an activity. What would you like the last part of your evening to contain?

Somewhere you can hear an essential call if you need to, but where every small pause doesn’t become another check.

Work with your responsibilities rather than an ideal routine you cannot use.

Find one small thing that feels like yours, and give it your attention.

You can make space for yourself without asking the feed to decide when the evening is over.