If a phone must be in the bedroom, use it only while standing for 5-10 minutes before putting it away to mitigate sleep procrastination.

“if you're going to have your phone in your bedroom the rule is that you can only use it if you're standing up and after standing up for about five or ten minutes of phone use you just think i'm i just want to sit down i just want to get into bed and at that point the rule is you've got to put your phone away”