•set an alarm to repeat every night at 7pm (or 1-2 hrs before YOUR ideal bedtime)

•once alarm goes off, overhead lights go off, table lamps go on, amber/red book light goes on

•place phone on charger, DND, forget about it until morning

•get lost in the pages 📖 until you feel tired.

😇

but basically, just do it.

it all comes down to a single decision. do it or avoid it.