Put your phone in another room an hour before bed instead of relying on willpower to stop scrolling. Remove the temptation entirely. Use an alarm to signal when the phone-free period starts.
Design beats discipline. So again, if you put that phone somewhere else, you cannot take it. Set an alarm an hour before you want to go to bed, and what I want you to do is put away your phone in that last hour, and then you basically just don't have the option to take it because it literally is in another room. You can lay it next to you, but you will automatically like grab your phone and get distracted. But if you just put it in another room, you are not able to take it. Now, if you do that. It's best to also just keep it there at night because having like your phone in the same room as where you sleep will probably get you scrolling at night or when you wake up.
