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Chooseday 30th June - Choose to Be Phone-Free Tonight


Good Morning,


This Chooseday, choose to put your phone down. 


For many of us, the last thing we do before sleep is “just a quick scroll” — but that habit is more common than we realise.


A 2026 Australian survey by iSelect found that 48.6% of Australians scroll on their phones in bed before going to sleep, making it the most common bedtime habit reported in the study (iSelect, 2026).


While it feels harmless in the moment, research and guidance from the Sleep Health Foundation highlights that screen use before bed can increase alertness, delay sleep onset, and interfere with the body’s natural sleep processes, contributing to poorer sleep quality overall.


In other words: your brain doesn’t switch off just because you’re in bed.



Tonight, try something different:


  • 📚 Read a book instead of scrolling

  • 🛁 Take a bath or unwind with tea

  • 📝 Journal or plan tomorrow

  • ⏰ Set your alarm, then leave your phone somewhere out of reach (another room if possible)


Small shifts like this can make a real difference to how deeply you sleep and how you feel the next day.


And, speaking of phones…While many of us are choosing to put ours down tonight, for someone escaping domestic violence, a phone can be a lifeline.




DV Safe Phone collects, repurposes and redistributes donated mobile phones to people experiencing domestic and family violence through frontline services, shelters, and support organisations.


These “safe phones” become part of an escape or safety plan — allowing someone to contact emergency services, family, or support workers when they need it most.


Just $30 can help provide a Safe Phone, giving someone in crisis a vital connection to safety, support and dignity.



This Chooseday, choose to disconnect for yourself — and help someone else reconnect to safety.


Have a wonderful, slow evening tonight,

The GoodCompany Team

Know someone who will benefit from a Chooseday mindset?



 
 
 

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