My personal rule is that my phone doesn't come into the bedroom at night. It charges on the kitchen counter from ten o'clock until I've had breakfast. I'm a twenty-nine-year-old graphic designer in Jakarta, so I'm on screens most of the day, which is partly why I needed a rule like this.
I started about a year and a half ago, after a really bad stretch at work. I was scrolling until one or two in the morning, then waking up exhausted and checking emails before I'd even got out of bed. A friend of mine, Rina, mentioned that she'd done this and was sleeping much better, so I thought I'd give it a go.
Honestly, the first two weeks were tough. I kept reaching for my phone out of habit and felt almost anxious without it. I also had to buy a cheap alarm clock, because I'd used my phone as an alarm. Now it's pretty automatic, although I still slip occasionally when I'm travelling or waiting for an important message.
The main reason I made the rule was my sleep, which had become terrible. Blue light and endless videos kept my brain buzzing, so even when I put the phone down, I couldn't switch off. Since I started, I fall asleep faster and I actually read books again, which I hadn't done since university. There's a second benefit too. My mornings feel calmer, because I'm not reacting to other people's demands the minute I wake up. It's a small rule, but it's probably done more for my wellbeing than anything else I've tried.