Content
This Bedtime Habit Is Ruining Your Confidence. 98% Of People Do It Every Night
27.02.2025 18:25
Are you checking social media, scrolling through your news feed, or watching a TV series until your eyes are glued to your chest?
Congratulations: you are one of the 98% who destroy their self-esteem with their own hands.
Scientists have proven that an evening ritual that seems harmless turns a confident person into a doubting neurotic within a year.
What is this habit?
We are talking about using gadgets before going to bed. Smartphones, tablets, laptops - 92% of people spend 30-60 minutes with them in bed. It seems to help you relax? In fact, the brain gets a shock dose of stress.
How Screens Steal Your Confidence
1. Comparison with others. The feed of popular social networks is a facade of other people's successes. Looking at them before going to bed makes you feel like a loser.
A University of Pennsylvania study (2020) found that 45 minutes of social media in the evening reduced self-esteem by 30%.
2. Blue light. It suppresses melatonin production, disrupting deep sleep phases. Lack of sleep = irritability + indecisiveness.
3. Information noise. News, memes, advertising — the brain does not have time to “reboot”. In the morning, you wake up with a feeling of anxiety, not readiness for action.
What happens after a year?
Imposter syndrome: You discount your accomplishments as flukes.
Procrastination: The fear of making mistakes paralyzes you—you put off important decisions.
Social anxiety: Meetings and speaking engagements cause panic (“I’m not good enough”).
3 Steps to Stop the Destruction
1. Replace the gadget with an “analogue”.
Read a paper book (fiction!).
Write down your plans for tomorrow in a notebook.
Listen to the audio with the screen light dimmed.
2. Introduce a digital curfew.
Turn off notifications 1.5 hours before bed.
Switch your phone to black and white mode (less stimuli).
Place the phone out of reach (for example, in another room).
3. Practice “evening summaries”.
Write down 3 things that went well today.
Thank yourself for small victories (“Great negotiation!”).
Say affirmations (“I can handle it”).
What to do if you break down?
Don't beat yourself up. The first 2 weeks are the hardest. According to Stanford, 70% of people break down on the 3rd-5th day. It's important not to quit, but to start over.
Results in a month
Plus 4 hours of productivity (due to quality sleep).
Reduced anxiety by 40% (Journal of Clinical Psychology study).
Increased confidence. You will no longer be afraid to express your opinion and take responsibility.
Conclusion
Gadgets before bed are not a rest, but a slow poison for the psyche. Replace them with rituals that will “boost” your self-esteem. Your confidence is worth more than likes on social networks.
