Do you turn into a “phone zombie” after putting your kids to bed? A lot of parents do, spending hours scrolling in bed and staying up late. This revenge bedtime procrastination is common, as many moms and dads finally get some time to themselves once the kids are asleep and they aren’t ready to go to sleep themselves, but don’t really have the energy to do anything else.
“When kids finally go to sleep, parents often feel like they can breathe again. It’s the first quiet moment they’ve had all day,” explains neuropsychologist Sanam Hafeez. “Scrolling on the phone feels like an easy escape from stress and noise…It’s also a way to feel connected to the outside world and self-soothe.”
Therapist Alejandra Galindo agrees, adding that the brain wants nothing more than mindless activity when the emotional and mental work of the day is over. The thing is, while we scroll to feel better, mental health experts warn that it can have the opposite effect and can lead to depression, anxiety, and irritability. So how do we break the “phone zombie” habit? Here’s what they recommend:
- Reflect – Pay attention to when you’re revenge scrolling and which apps you’re using when you do. Figure out why you want to stop, even if it’s just because you know you should.
- Have a long-term goal – Think about what you want to do with that time instead.
- Personalize your plan – Remove apps that are a problem for you or set a time limit for them.
- Designate some phone-free time – Find a new low-effort routine that helps you relax and signals to your brain that it’s time to rest, like reading, journaling, having tea, or stretching.
- Try giving your phone a bedtime – It can be at the same time as your kids’ or another time that you decide to leave your phone in another room.
- Get an accountability buddy – Tell a friend that you’re trying to be more intentional about evening phone use and check in with them about how it’s going.⠀
Source: Parents
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