Your brain needs a transition from “on” to “off.”

Right now, most of us are going from 100 → 0… and it doesn’t work like that, unfortunately.

So instead of saying and telling yourself “just get off your phone” (because let’s be real… you probably won’t), try this:

Make small swaps, not drastic changes:

• 📱 Set a 10 – 15 minute “last scroll” timer. When it goes off, you’re done.
• 🔌 Charge your phone across the room instead of in your bed.
• 🎧 Swap scrolling for music or a podcast while you wind down.
• ✍️ Do a quick brain dump, write out everything on your mind so it’s not racing at night.
• 💡 Dim the lights in your room 30 minutes before bed (your body cues off this).
• ☕ Cut caffeine after mid afternoon (yes, even that late pre workout).

Here’s the truth:

Sleep isn’t just about being “well rested.”

It’s about how you show up.
In class.
In your sport.
In your relationships.
In your mood and mental health.

We don’t need to be perfect; we just need to start being a little more intentional.

Because the version of you that’s rested? That’s the version that performs better, thinks more clearly, and actually feels like themselves.

The Counseling Center is always here as a space to talk things through and get support in all areas of life.

The Counseling Center is open Monday through Friday, 9:00am – 4:00pm.

You can reach me directly at [email protected] or email [email protected] to schedule an appointment.

A Place to be Seen, Heard & Supported

The Counseling Center is "A Place to Be Seen, Heard, and Supported." The Counseling Center team includes Thomas DeGeorge, PhD, LPC, and Robert Pina, LPC. Together, they bring clinical expertise and a strong commitment to student care. As a result, the Rosemont community receives consistent guidance designed to foster reflection, resilience, and growth.

Explore this weekly series of thoughtful reflections and practical tools to promote student wellbeing featured in the Connections Newsletter by exploring the Counseling Center newsfeed.