No news first or last

Bad news grabs the brain harder than good news, on average across every country it's been measured in. Evidence: solid A feed built to hold attention has every reason to use that. In the studies that have looked, days with more of it are days with worse mood; which causes which isn't settled. Evidence: decent

First thing, you're handing your morning to whatever is worst in the world. Last thing, you're taking it to bed. The thirty-minute rule is a rule of thumb, not a trial. Evidence: worth trying

Phone charging outside the bedroom does most of this for you.