The Surprising Benefits of Unplugging: Better Sleep and a Happier You
50 Lil' Habits: The PM Power Move that Pulls Your Nighttime Routine into Focus
A "go big or go home" culture has left many of us feeling overwhelmed, stuck, and gloomy when all it takes is a lil’ action to turn things around.
Want to shake things up with a new daily habit? I've got a few suggestions.
Here's my new favorite:
The PM Power-Down: a simple lil' habit that can lead to big changes in your sleep, well-being, and overall quality of life.
While testing the new Atoms app from James Clear, author of Atomic Habits, I built a new identity-based lil' habit using the framework: "I will [HABIT], [TIME/LOCATION] so that I can become [TYPE OF PERSON I WANT TO BE]."
My lil' habit? "I will set aside my phone, every night at 10pm so that I can become a healthy person."
The results were almost immediate. I fell asleep hours earlier, woke up feeling rested, and noticed a general increase in ease. My focus improved, my evenings felt more intentional, and I even found myself snacking less at night.
Pairing a PM Power-Down with my AM Tech Ban, I now had limits on my device usage and the first thing to get cut was watching short-form videos. The endless scroll makes it nearly impossible to consume this content in moderation – one video turns into hundreds. It’s not good for me.
Studies have shown that excessive scrolling can have negative impacts:
Information overload: The constant stream of new content can overwhelm our brains, making it difficult to process and retain information.
Reduced attention span: Constantly switching between brief pieces of content can erode our ability to focus on a single task for an extended period.
Reinforcement of negative biases: Algorithmic feeds often show us content that aligns with our existing beliefs, creating an echo chamber that narrows our perspective and limits critical thinking.
Disrupted sleep: The stimuli from screens, particularly blue light, can interfere with our natural sleep-wake cycles and lead to poorer quality rest.
Increased anxiety and depression: Excessive time spent scrolling, particularly when consuming negative content (known as "doomscrolling"), has been linked to higher rates of anxiety and depression.
A PM Power-Down creates a boundary to protect my well-being and prevent me from falling into the man-made trap of endless scrolling.
If you're looking to create a similar lil' habit, here are some tips to get started:
START SMALL
Begin by choosing a consistent time to set aside your device each night, even if it's just 15-30 minutes before your ideal bedtime. Remember, small steps lead to big changes!
MAKE IT EASY
Charge your device outside of your bedroom or use an app to automatically limit access after a certain time. The fewer barriers, the better.
REPLACE IT
Instead of reaching for your phone, try a calming activity like reading a book, journaling, or practicing gentle stretches. Experiment to find what works for you.
CELEBRATE YOUR WINS
Acknowledge your progress and savor the positive changes you notice, no matter how small. Each night that you prioritize your well-being is a victory.
EMBRACE CURIOSITY
Approach this new habit with a beginner's mind. Notice how setting aside your device impacts your sleep, mood, and overall sense of ease. Stay open to learning and adjusting as you go.
By applying these Lil' Habit principles to powering down each night, you can create a sustainable, rewarding habit that supports your well-being and helps you reclaim your evenings.
If this lil’ habit intrigues you, help make it stick by discussing it with a friend.
As you embark on this lil' habit journey, remember that progress is more important than perfection. If you find yourself slipping back into old patterns, simply recommit and start from where you are. With each small, imperfect step forward, you're cultivating a healthier relationship with technology and prioritizing what truly matters – your well-being, your relationships, and your ability to show up fully in your life.
Remember, any time you start something new, even if it’s as simple as placing a limit on device usage, you must step outside your comfort zone and greet your Resistance.
MORE RESOURCES
Disclaimer: My Substack posts are my personal reflections and should not be taken as clinical guidance or treatment. Consult qualified experts regarding your specific health needs.