Put Your Phone Down
Finding calm in new nighttime rituals
Waking at 3am and doing important research such as: How Tall is Milton on Love is Blind, Port Orchard, Washington (where Delilah lives), eightfold path, Kurt Cobain’s favorite books were not improving my quality of sleep or waking life.
My phone, the blue light, and the content of the internet was following me to sleep. This was my truth from the day I bought my first iPhone in 2008 until like ten days ago. 🤪 I know it was ‘bad for me’ but didn’t do much to disrupt the habit.
Until I stumbled on a TikTok during a nightly scroll from a self-help-y person who ran through her nightly prescription for unwinding. (she’s a Fitness + Mindset Coach named Des). Inspired, I decided to put my phone down and start a new nightly routine. Thank you Des.
I’m learning a lot about boundaries during this sabbatical (it’s day 69) – and what a routine helps me with is creating and maintaining boundaries.
My goal with this new ritual: sleep through the night. Aka: if I wake, to NOT GRAB THY PHONE and lull myself to sleep on my own or with the help of a book.
😴 Kel’s Nightly Ritual
Before I even start getting ready for bed: Tidy the kitchen. Wipe down counters, empty sink and start dishwasher. (One day I’ll start prepping coffee, too.)
Do final searches, looks at calendars, socials, emails while standing in bathroom, then plug in the phone. Set alarm if desired.
Skincare, tooth & mouth care - there’s a whole ritual here but I’ll spare you. Except one tip: Use mouth wash while applying lotions, serums, creams so you’re doing something for that 1 minute of swishing. Time saving!
Make Licorice Tea
Journal about the day. Write Gratitude lists, 3 things I’m grateful for this day – the harder list, Self-Gratitude list, 3 things about me I’m grateful doing/being
Dab Lavender essential oil behind ears, this part is my favorite. Elevates the experience of rest and relief.
Open book and read until tired. Sip on tea.
❌ ONE RULE If I do wake up at night - DO NOT PICK UP PHONE.
What I do if I wake and can’t fall asleep
Think about the story I’m reading - mull over the characters, visualize the location, think on the plot. This actually helps me a lot, distracts me from worrying about actual life.
Breathing exercises - try to find my calm again
Cuddle Mishka, my dog
If nothing is working - I start reading my book
I will have massive addict-size urges to PICK UP THE PHONE. The urge radiates throughout my body and mind. Then I will circle through the above list until it subsides. If, at 3am, I suddenly want to know the benefits of Aloe Vera juice I work to ‘put a pin in it’ and wait on that search til morning.