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If you’re on a Windows box, the apps you’re calling out are assuming some level of FHS or XDG compatibility, neither of which are Windows things.
If you’re on a mac, macOS uses its own thing but can play well with dotdirs. However, you’ll find a mix of assuming XDG and weird macOS storage locations depending on how the tool determines storage location priority.
If you’re on Linux, there are too many standards.
The first and third apply to TV, radio, podcasts, or possibly even reading. The second isn’t a guarantee (not conclusive for everyone) and can be solved with technology.
The real science here is practicing good sleep hygiene. Your phone is one of many things that can fuck with that; it’s only a small part of it.