A practical eBook for adults who get into bed and keep reaching for their phone instead of falling asleep. Inside, you’ll learn the 3-Trigger Phone Resistance Method, a simple bedtime framework that reduces checking by targeting cue, friction, and replacement action, not willpower. Built around a repeatable 15-minute routine, this guide shows you how to make the phone less available, decide what to do at the bedside, and replace the scroll loop with a calmer sleep sequence. It also covers the social pressure of being unavailable at night, so you can protect your sleep without deleting every app or feeling cut off. Designed for real life, this is a step-by-step PDF you can use tonight and repeat for the next 14 nights.