Save the question for tomorrow
One exercise video often leads to another: a technique clip, a programme comparison, then an argument about which method works best. If you opened the phone to check a single detail, write that question down before the search expands.
Keep a short saved list rather than watching everything immediately. A note reading ask about cable height is enough to preserve the question. It does not need an answer at the moment you are closing the day.
The CDC includes switching off electronic devices before bedtime among its sleep-habit suggestions. You can make that easier by choosing a place for the phone that is not the pillow beside you. The useful arrangement is one you can repeat in your own home.
Separate logging from browsing
If you use a workout app, finish the entry near the session rather than leaving it as a bedtime task. Forgotten numbers are also harder to reconstruct hours later. A brief factual record does not require checking other people's workouts afterwards.
Disable non-essential training notifications if they regularly draw you back into the app. Keep any reminders that serve an actual purpose, such as an appointment, but question alerts whose only effect is another visit to the screen.
If you need the phone for an alarm or family contact, choose settings that preserve those functions. The aim is to reduce an unwanted habit, not to create a rule that conflicts with responsibilities you need to meet.
Consider where saved material will be reviewed. A short slot before planning the week's sessions may be enough. Without a place for later, saving can become an endless collection that draws you back to the screen; with one, it becomes a way to close the question for tonight.
Leave tomorrow's decisions open
An exciting programme found late at night does not need to replace the current one before morning. Save it and consider it when you can read the details properly.
You may discover that the question seems less urgent in daylight, or that a coach can answer it in a minute. Either way, the information is still available. You have simply moved the decision to a time when it is less likely to consume the end of your evening.