Minute 1: decide what truly must happen now

Keep only tasks related to safety, caregiving, or tomorrow morning's essential arrangements. Ordinary conversations, news, and entertainment do not need to be completed tonight. The simpler this decision is, the less likely you are to fall back into scrolling.

Minutes 2–3: close down the device

  1. Set tomorrow's alarm and confirm the volume and charging status.
  2. Turn on Do Not Disturb, a Focus, or the Screen Time restriction you decided to use.
  3. Place the phone somewhere that requires you to get out of bed, with the screen facing down.

Minutes 4–5: hand unfinished things to tomorrow

Write down one to three things you will continue tomorrow. This is not a planning session; it simply lets your brain stop repeating “do not forget.” Then choose one closing activity that does not require another screen.

If tonight is genuinely a poor time for a long restriction, complete only the five-minute wind-down. A useful routine should survive real life instead of turning one exception into complete abandonment.

Turn the plan into an action

Want to scroll a little less tonight? Start with a five-minute wind-down.

Sleep or Die turns your confirmation into a clear routine: five minutes to prepare, followed by a scheduled reduction in distractions from other apps. It cannot make you sleep, but it can remove one opportunity to change your mind about stopping.

See how the app works

Sources

External sources are used to check general health information. This article was written and reviewed by Jianxi Yang and does not replace professional medical advice.