Phone, social media and gaming: add friction
Simple changes that make scrolling and gaming a little harder, so you get your evenings and sleep back.
Make it harder
Make the habit a little harder: move apps off your home screen, log out, turn off notifications.
Protect your sleep
Charge your phone outside the bedroom. It's one of the simplest changes for late nights.
Find the job it does
Scrolling and gaming often fill boredom, loneliness or the need to switch off. Plan a replacement that meets the same need, and give it at least 10 minutes before you judge whether it worked.
Put it into practice
THE Habit Breaking App turns this into daily check-ins, urge tools and a plan that fits you. Free to start.
More guides
- The habit cycle: why you keep doing it
- The needs pyramid: what is your habit doing for you?
- Thinking traps that make urges louder
- Guilt vs shame: why it matters for breaking a habit
- After a slip: how to get back up without starting from zero
- Anger: distance first, repair later
- Gambling: put barriers in place
- Alcohol and drugs: stay safe while you change
- Procrastination: the tiny first step
- Rebuilding self-respect, one kept promise at a time
This guide is general information, not medical advice. If you're not safe, call 999 or Samaritans on 116 123.