Replacing doom-scrolling with reading sounds simple. It is not — the phone is designed to win at 11pm.
A screen cutoff one hour before bed creates space. Reading fills it only if the book is already on the nightstand.
Accountability groups make the cutoff real. Your check-in is not only pages read — it is whether you protected the window.
Small groups notice patterns fast. Three nights of no check-in usually means the phone won again.
Screens off one hour before bed. Open a book instead.