Everything out there wants me to pay to stop using the thing I already paid too much for. The fancy sunrise clocks cost half my grocery budget. The focus apps all want subscriptions for a glorified timer. Even the cute blue‑light glasses were a bust, and I still doomscroll while wearing them. Ridiculous.
What actually helped was buying a ten dollar outlet timer and plugging my router and living room lamp into it. At 9:45 the lamp goes off and the internet in my place dies, so I go read in bed with a library book and a five dollar thrift store alarm clock doing the wakeup. On my phone I use the built‑in bedtime mode and a passcode lock on the social apps, with my partner holding the code for the week. It is ugly and cheap and it works.
