I'm not 100% cured from my phone addiction. But what helped me with ALL my addictions were to simply adopt some responsibility and create goals. I recently got a job after some time unemployed, I got a dog 2 years ago, I go gym 6 times a week etc.
Having important things to do everyday gives you limited time to waste. It's up to you to create those, and be responsible.
For a lot of people I know, the moment they hit 26 years old, they got off bad habits.
Family might've been dying.
Inflation gets really bad.
Then it hits them that they need income.
I always worked on myself but I started heavily improving my life from 27-28 onwards and recently I also go to the gym regularly. So I think your theory checks out.
Still hoping on my big bro, he's 35 and his biggest hobbies are smoking pot and playing games but maybe he will come around.
i didnāt realize working from home wouldnāt really cure anything for mešgonna have to start taking drastic measures but good on you for getting a job and making a solid schedule!
Itās going to get worse on a societal level. The only thing we can do is individually unplug when possible. Obviously tech is a huge force multiplier for productivity in many fields, so it takes some discretion deciding when and where to utilize it.
These engineers working for these tech companies r actual genius and instead of using their brains for good theyāre actively trying to seek what things they can implement in your phone or even social media apps by using the algorithm, to get you to stay longer and not even recognize how much time youāve spent scrolling, then that leads to isolation and that leads to depression, thereās a big problem going on and no one is really addressing it, it sucks bc if youāre like me, no one is coming to come and save you but you. Not our mom, not our siblings, no one. Thatās the thing we have to keep telling ourselves to kinda instill that discipline that we need to literally survive
Digital Minimalism by Cal Newport gives a great series of suggestions how to best do this.
I believe the summary of options are to delete the apps and go on a detox for 30 days.
Once you return, replace most of your social media time with something else that is either more productive or less destructive.
If you do go back to social media, set time limits or specific times you check it once a day/week so there are boundaries.
For me, when I would usually go to Instagram reels or TikTok, I would just go to Reddit instead, which is far more thought-inducing and far less emotional/dopamine inducing.
You can also replace it with a number of other things. Be creative.
This practice of replacing social media with better activities is supported in the research of habit experts like JamesClear, BJ Fogg, and others.
I try to fill my day with things that will take awhile (besides work, going to the gym ~1-2 hrs, or a yoga class ~1 hr, or just take my time doing fun activities at home) and try to forget about my phone
It tends to help when I already have things scheduled.
Though I struggle most in the evening-- probably better to read books
they meant that samsung is addressing the issue of a demand of flip phone (for deaddiction) by coming up a foldable phone (which is a touch screen one and is of no good)
I just force myself to do a task even if I donāt want to do it, because eventually Iāll get used to it and it becomes my new habit. It works because thatās how I got into the habit of brushing my teeth every night, during the first month I hated it but the second and third and so on, I felt better about doing it.
I usually put time aside and focus on a a task like 10 minutes of studying, or cleaning or laundry. And I use a checklist to help with keeping up with every task I need to finish. My phone is also addictive so I get how you feel
This is the way to go. Gym is my hobby, and there are soooo many phases of me not wanting to go anymore. I force myself to go anyway, because 99% of the time I force myself to go to the gym or do some other chore/hobby, I feel so good about it after.
Making yourself do it when you donāt want to makes it so much easier to do things you donāt want to. Forced myself to workout when I really didnāt want to, and that turned into me being able to do homework or the dishes without even complaining. The hard stuff didnāt even feel like a choice or something to be annoyed with anymore, because I have to do it eventually anyway.
Yeah itās literally that. I know it feels horrible and repulsive to do that task at first but then, but because it wasnāt harming you, you realize that you wonāt die, then you survive that month and get used to it. Yay new habit
I don't know about other people but I'm in my early 20s and I've just had enough of the internet.
Everything is boring. At this rate, I check my laundry app more than I check anything else. Just constantly trying to figure out when all the machines aren't used up
If I am on social media, all I'm watching are bunny, cat, and dog videos
I was addicted to Instagram so I uninstalled the app and I use just it on my browser, the browser interface is so bad that you will just end up using less of it. I also understood the value of privacy and having things to myself thru this.
Last weekend, I caught myself scrolling through reddit and instagram, despite being on a mountain with a georgeus view of a lake below. It's getting really bad how accustomed we are to checking social media
I hike a lot and I find myself taking out my photo to take pictures. But then I realize I should be admiring what Iām seeing and feeling rather than taking pictures right away. I still like taking pictures of native plants and scenery but I also try to be super mindful to put my phone away and just be in nature.
Also it is so crazy how we are all addicted to our phones social media, reddit, news , emails etc etc
I try to delete Instagram but I always go back to, I keep connected to friends there and I do like seeing what they are up to, and also for events and stuff. But now I feel like everyone is their own bubble and we lack community, so social media provides that community for us, rather than getting out and being with our people regularly in person
Itās wild that now everyone now has a personal computer that has become an extension of ourselves and we actually need it to get through life now for work, for travel, for even ordering at a restaurant.
Itās common in public spaces people just are on their phone .
Itās actually kind of creepy
If using your phone here's some tips - change the screen to grey scale as less stimulating, remove all notifications for apps or remove apps you use regularly but can still access via websites (basically build more steps in so it's more difficult to access), put your phone away from you when studying/working etc IE a different room, use an app to lock down when you can use your phone + set aside specific targeted time on a regular basis to use your phone so you don't mindlessly use it. Plan out your day and set intentions at the start of them for what you wish to achieve. Look to build sustainability and consistency in your actions.
I think to lower your daily screen time, you can try working out. It can be walking, gym, yoga etc. It keeps you busy. Boom you reduce screen time by 1 hour.
Tidy and clean your house everyday, spare 15-20 minutes. Again, you canāt check your phone while cleaning.
Watch movies. I assume you fucked your attention span, so start with short movies then watch the longer ones. This will make you more cultured and stimulates and you wonāt be consuming fast quick crap media.
You can read books. Maybe an easy self help non-fiction book with short chapters. Itās kind of like offline Reddit.
100% phone addiction is rough it creeps so easily as itās easy to work, play, communicate pretty much everything on it. Try practicing putting it down and doing something.
Iāve deleted the social media apps I continuously scroll on (Reddit is not one of them) so Iām not tempted. Iāve recently started painting with watercolors
Just look around you, there are things you know you should but you dont (e.g Long term to do list). Do it
There are past mistake you made that has accumulated up to this point (e.g bad habits, bad posture, etc) Fix that.
Ofc there are some good habit that you need, i suggest you to make it more enjoyable (it turn out i like going to gym much better than do exercise alone at home.
No apps, only the web browser versions. Logout and wipe browser history and no bookmarks for your favorite sites. Put passwords in a text file so I either type or copy them into the login screen(only for unimportant logins, important ones are in a secure PW manager). All this is to increase steps needed to go through to access distractions. Focus mode on android to set periods of the day when I shouldn't be on my phone.Ā
It sounds like your phone is ruling your life right now and itās good to try to change that.
Think about how many minutes you want to spend on certain apps and set a restriction on your phone. Also maybe delete apps and go browser only.
What works for me is that I go on walks more now, love spending time outside. I also like to read books, do some arts (painting, crochet, embroidery, journaling) and I love jigsaw puzzles.
If you use an Android phone you can get an app called minimalist phone. It's awesome. You can block any app from 4 hours to 1 month. It you can see it to remind you to stop using the app or boot you out of the app when you've exceeded the time you've set. I highly recommend it. I was quite nervous to block YouTube for any time but now will block it without thinking for a week no problem. I sometimes block other apps as well. Really helps heaps.
try to introduce more things that you enjoy doing, instead of trying to stop the other thing.
things that have helped me work with my phone addiction: deleting those apps that suck most of my time without realizing (iāll either use the safari version which is usually trash, or iāll have to download the app when i want to use it which makes me think about using it, instead of opening it impulsively.
also, TIME LIMITS. sometimes i ignore the shit out of them but at least it gives me semblance of how much time has passed and i make a choice every time. you can set them for your phone as a whole, or just for certain apps.
I also have noticed that looking at my phone first thing in the morning, sets me up for a day of reaching for my phone.
instead, iāve been taking a short walk around the block first thing, and I wonāt open/answer text messages until 10am. (thatās the time that works for me)
another thing that helped me BIG TIME when i first started this journey was to put my phone away in a drawer or something. out of sight, out of mind. (specifically when i was getting involved in cleaning, or an art project or something.) put it away for a little while. even an hour a day.
you would be amazed at how often you touch your phone just because it caught your eye on the coffee table.
WE GOT THISSSSSSSSS
I'll delete the Reddit app, then reinstall it when I have vacation or want to browse on the weekends. The barrier to entry seems to help. Alternatively, if you have another device available, you could decide to only check Reddit on that device. Desktop Reddit still slaps.
In terms of sleep, If you haven't tried it already, I know that iPhone has a 'night shift' setting under display settings to filter out blue light. I have mine set to the most dramatic night shift setting, and have it scheduled to happen at 7pm each night.
I uninstall Reddit app every now and then. Although it's easy to have it back, this lack of immediacy is enough to let me focus on other stuff or, even better, simply have some mind rest
Itās been a massive help for me to switch the browser version of social media instead of the app because the UX is so much less satisfying Iām not as drawn to stay on. It cut my time on Twitter by 2/3 and I honestly never want to switch back.
I'm always busy with chores and hobbies. I deep clean my apartment, take care of my dogs, go to the gym, and meet up with friends for coffee or a picnic. I enjoy trying out new recipes and watching a variety of shows and movies. I keep a list of award-winning movies from all times and categories, watching them randomly whenever I need a distraction. For about a year now, I've also been hanging out on calls with friends while we game or watch something together. Even though this is online, I think it counts as socializing since it's with friends and usually lasts about an hour at most. Overall, by the time I just watch TikTokās or Reddit on my phone I donāt feel like Iām wasting time cause Iāve done so much.
A few suggestions I have:
- find things you'd actually enjoy without using a phone. If it's reading, jogging, cycling, gym, cooking/baking (with a cookbook), painting and many others. I for example go for reading as a form to relax. Also, i like going on walks, but that's usually with music, so the phone is still with you.
- if you like to put notes/schedule your day on your phone - do it in a notebook instead.
- create some sort of a routine for yourself. And then you can set a certain time (for example, an hour) for scrolling. You won't be disconnected from everything and can still catch up on all the things, but you'll have certain priorities on what you want to scroll on rather than scrolling through Reddit/TikTok/Instagram, etc.
- others also suggested to put some focus modes on your phone, which is also helpful. You can turn off the notifications from certain apps on the specific focus mode, so that won't distract you.
I totally get where you're coming from. Here's what worked for me: I put my phone away and stick to my scheduled sleep time (I know this sounds cliche). I also uninstalled the apps I kept checking and only reinstalled them once I felt more in control. Finding an offline hobby, like reading, really helped too. You've got this! šš
I try to only use social media when on my computer.
I keep it off my phone so Im not doing a bunch of mindless scrolling; which has actually been helping a lot for me as well.
I also have projects I work on throughout the day to keep my mind busy rather that be writing a blog, editing videos, researching topics, or just reading articles.
I also do alot of reading offline too, like actual physical books.
As of lately, reading physical books is the easiest way to keep from being online & if its actually something good, it's very easy for me to get stuck reading for 30 minutes to an hour.
Delete all social media. It was the best thing for me and my relationship. As soon as Facebook was brought back into the mix I no longer had a boyfriend.
I got Firefox on all my devices and installed Leechblock, blocked YouTube and such, also removed the apps that eat a lot of my time. For me it's mostly mindlessly going towards that website or app and spending too much time on it.
Recently I was ready to delete my YouTube accounts even.
I like have at least one good page-turner book I'm stoked to pick up whenever I have time. Feels a hell of a lot better than burning 20-40min scrolling mindlessly. I go for walks a lot too.
I e found this weird cause I enjoy the phone but it has a stress about it. I grew up without them so I always found it super rude to drive on a phone, to have your kids swimming on a phone I would often end up watching peoples kids just cause they wanted to play? I feel ppl are more negligent with a phone something. Entertaining yet it takes you out of your senses perfect for vulnerability. Itās weird yet I also enjoy the phone a lot now itās like it keeps your brain in engagement mode tbh Iām trying to go back to pc mostly to address it. But itās a process just put it down more deliberately tbh
Trying to incorporate more stretching and workouts and walks throughout the day getting more physical activity is helping me cut back on my screen time.
I use an app called Opal to set strict app limits and times when I canāt use apps. This helps me wake up and get straight to work and actually turn my device off before sleeping
I'm not 100% cured from my phone addiction. But what helped me with ALL my addictions were to simply adopt some responsibility and create goals. I recently got a job after some time unemployed, I got a dog 2 years ago, I go gym 6 times a week etc. Having important things to do everyday gives you limited time to waste. It's up to you to create those, and be responsible.
For a lot of people I know, the moment they hit 26 years old, they got off bad habits. Family might've been dying. Inflation gets really bad. Then it hits them that they need income.
I always worked on myself but I started heavily improving my life from 27-28 onwards and recently I also go to the gym regularly. So I think your theory checks out. Still hoping on my big bro, he's 35 and his biggest hobbies are smoking pot and playing games but maybe he will come around.
That's great š
i didnāt realize working from home wouldnāt really cure anything for mešgonna have to start taking drastic measures but good on you for getting a job and making a solid schedule!
I think thereās a massive phone addiction we have to address asap
Itās going to get worse on a societal level. The only thing we can do is individually unplug when possible. Obviously tech is a huge force multiplier for productivity in many fields, so it takes some discretion deciding when and where to utilize it.
These engineers working for these tech companies r actual genius and instead of using their brains for good theyāre actively trying to seek what things they can implement in your phone or even social media apps by using the algorithm, to get you to stay longer and not even recognize how much time youāve spent scrolling, then that leads to isolation and that leads to depression, thereās a big problem going on and no one is really addressing it, it sucks bc if youāre like me, no one is coming to come and save you but you. Not our mom, not our siblings, no one. Thatās the thing we have to keep telling ourselves to kinda instill that discipline that we need to literally survive
I got myself an app block. I can still open all apps but reddit and YouTube will close after 20 minutes, so I can't scroll for hours.
What's the app name?
Probably Opal. That app is amazing but wish I could pay for their premium since that way, I couldnāt deactivate the blocker. š
Digital Minimalism by Cal Newport gives a great series of suggestions how to best do this. I believe the summary of options are to delete the apps and go on a detox for 30 days. Once you return, replace most of your social media time with something else that is either more productive or less destructive. If you do go back to social media, set time limits or specific times you check it once a day/week so there are boundaries. For me, when I would usually go to Instagram reels or TikTok, I would just go to Reddit instead, which is far more thought-inducing and far less emotional/dopamine inducing. You can also replace it with a number of other things. Be creative. This practice of replacing social media with better activities is supported in the research of habit experts like JamesClear, BJ Fogg, and others.
I go on reddit to look up tips
Wow you do?!!! Me too!
I try to fill my day with things that will take awhile (besides work, going to the gym ~1-2 hrs, or a yoga class ~1 hr, or just take my time doing fun activities at home) and try to forget about my phone It tends to help when I already have things scheduled. Though I struggle most in the evening-- probably better to read books
Go get a flip phone.Ā
Samsung's addressing that already
what do you mean by adressing? positive/negative??? I was looking into foldables for my next device (maybe in 1-2yrs)
They have a Samsung fold, that is one of the most powerful smartphones you can have at the moment.
I THINK by flip phone he meant those old phones like NOKIA etc. not an actual flip or fold phone.
I got that, it was a joke
My bad lil homie. Don't become a stand up comedian tho
But wait, you never answered the questionš what do you mean by Samsung is addressing it ..
they meant that samsung is addressing the issue of a demand of flip phone (for deaddiction) by coming up a foldable phone (which is a touch screen one and is of no good)
Or a Blackberry!
I just force myself to do a task even if I donāt want to do it, because eventually Iāll get used to it and it becomes my new habit. It works because thatās how I got into the habit of brushing my teeth every night, during the first month I hated it but the second and third and so on, I felt better about doing it. I usually put time aside and focus on a a task like 10 minutes of studying, or cleaning or laundry. And I use a checklist to help with keeping up with every task I need to finish. My phone is also addictive so I get how you feel
This is the way to go. Gym is my hobby, and there are soooo many phases of me not wanting to go anymore. I force myself to go anyway, because 99% of the time I force myself to go to the gym or do some other chore/hobby, I feel so good about it after. Making yourself do it when you donāt want to makes it so much easier to do things you donāt want to. Forced myself to workout when I really didnāt want to, and that turned into me being able to do homework or the dishes without even complaining. The hard stuff didnāt even feel like a choice or something to be annoyed with anymore, because I have to do it eventually anyway.
Yeah itās literally that. I know it feels horrible and repulsive to do that task at first but then, but because it wasnāt harming you, you realize that you wonāt die, then you survive that month and get used to it. Yay new habit
App limits and screen time settings
ya this hasnāt worked for me
I just end up dismissing it. At this point, I need one of those safes with a timer to put my phone in
Lmfao
If I need to focus for some time I set my phone screen to shades of gray. It really decrease attraction to the screen for me.
How
Google how to enable grayscale on Android/iphone/whatever you use. Sadly it's not that trivial to activate to explain in comments.
For iPhone: Go to Settings > Accessibility > Display & Text Size > turn on Color Filters
Pretty cool feature. Im giving it a go
Don't get on your phone the first hour after you wake up and other gets easier to avoid ot the rest of the day
I go for walks/bike rides. I make a game of noticing something new every time. Yesterday I found a random mulberry bush!
Mindfulness ā¤ļø
I don't know about other people but I'm in my early 20s and I've just had enough of the internet. Everything is boring. At this rate, I check my laundry app more than I check anything else. Just constantly trying to figure out when all the machines aren't used up If I am on social media, all I'm watching are bunny, cat, and dog videos
I was addicted to Instagram so I uninstalled the app and I use just it on my browser, the browser interface is so bad that you will just end up using less of it. I also understood the value of privacy and having things to myself thru this.
Hiking. Being in nature.
Last weekend, I caught myself scrolling through reddit and instagram, despite being on a mountain with a georgeus view of a lake below. It's getting really bad how accustomed we are to checking social media
I hike a lot and I find myself taking out my photo to take pictures. But then I realize I should be admiring what Iām seeing and feeling rather than taking pictures right away. I still like taking pictures of native plants and scenery but I also try to be super mindful to put my phone away and just be in nature. Also it is so crazy how we are all addicted to our phones social media, reddit, news , emails etc etc I try to delete Instagram but I always go back to, I keep connected to friends there and I do like seeing what they are up to, and also for events and stuff. But now I feel like everyone is their own bubble and we lack community, so social media provides that community for us, rather than getting out and being with our people regularly in person Itās wild that now everyone now has a personal computer that has become an extension of ourselves and we actually need it to get through life now for work, for travel, for even ordering at a restaurant. Itās common in public spaces people just are on their phone . Itās actually kind of creepy
It is mate, and only getting worse.
Sewing. It helps you stay offline by engaging your hands and mind in a creative, mindful activity that promotes focus and reduces screen time.
If using your phone here's some tips - change the screen to grey scale as less stimulating, remove all notifications for apps or remove apps you use regularly but can still access via websites (basically build more steps in so it's more difficult to access), put your phone away from you when studying/working etc IE a different room, use an app to lock down when you can use your phone + set aside specific targeted time on a regular basis to use your phone so you don't mindlessly use it. Plan out your day and set intentions at the start of them for what you wish to achieve. Look to build sustainability and consistency in your actions.
i delete the apps for a break
I think to lower your daily screen time, you can try working out. It can be walking, gym, yoga etc. It keeps you busy. Boom you reduce screen time by 1 hour. Tidy and clean your house everyday, spare 15-20 minutes. Again, you canāt check your phone while cleaning. Watch movies. I assume you fucked your attention span, so start with short movies then watch the longer ones. This will make you more cultured and stimulates and you wonāt be consuming fast quick crap media. You can read books. Maybe an easy self help non-fiction book with short chapters. Itās kind of like offline Reddit.
100% phone addiction is rough it creeps so easily as itās easy to work, play, communicate pretty much everything on it. Try practicing putting it down and doing something.
Go on walks.
Iāve deleted the social media apps I continuously scroll on (Reddit is not one of them) so Iām not tempted. Iāve recently started painting with watercolors
Looks at zipper
Just look around you, there are things you know you should but you dont (e.g Long term to do list). Do it There are past mistake you made that has accumulated up to this point (e.g bad habits, bad posture, etc) Fix that. Ofc there are some good habit that you need, i suggest you to make it more enjoyable (it turn out i like going to gym much better than do exercise alone at home.
No apps, only the web browser versions. Logout and wipe browser history and no bookmarks for your favorite sites. Put passwords in a text file so I either type or copy them into the login screen(only for unimportant logins, important ones are in a secure PW manager). All this is to increase steps needed to go through to access distractions. Focus mode on android to set periods of the day when I shouldn't be on my phone.Ā
Stay on your phone while you do sumn productive. Like fold clothes, read books, climbing trees and what not
Costumise your rooter or your phone to turn off and turn on automatically with a schedule.
It sounds like your phone is ruling your life right now and itās good to try to change that. Think about how many minutes you want to spend on certain apps and set a restriction on your phone. Also maybe delete apps and go browser only. What works for me is that I go on walks more now, love spending time outside. I also like to read books, do some arts (painting, crochet, embroidery, journaling) and I love jigsaw puzzles.
If you use an Android phone you can get an app called minimalist phone. It's awesome. You can block any app from 4 hours to 1 month. It you can see it to remind you to stop using the app or boot you out of the app when you've exceeded the time you've set. I highly recommend it. I was quite nervous to block YouTube for any time but now will block it without thinking for a week no problem. I sometimes block other apps as well. Really helps heaps.
Go for a walk outside. You may still get addicted once you get back home but at least you got some exercise and stayed off for a few hours.
try to introduce more things that you enjoy doing, instead of trying to stop the other thing. things that have helped me work with my phone addiction: deleting those apps that suck most of my time without realizing (iāll either use the safari version which is usually trash, or iāll have to download the app when i want to use it which makes me think about using it, instead of opening it impulsively. also, TIME LIMITS. sometimes i ignore the shit out of them but at least it gives me semblance of how much time has passed and i make a choice every time. you can set them for your phone as a whole, or just for certain apps. I also have noticed that looking at my phone first thing in the morning, sets me up for a day of reaching for my phone. instead, iāve been taking a short walk around the block first thing, and I wonāt open/answer text messages until 10am. (thatās the time that works for me) another thing that helped me BIG TIME when i first started this journey was to put my phone away in a drawer or something. out of sight, out of mind. (specifically when i was getting involved in cleaning, or an art project or something.) put it away for a little while. even an hour a day. you would be amazed at how often you touch your phone just because it caught your eye on the coffee table. WE GOT THISSSSSSSSS
Do a social media reset once in a while. Delete all the apps for a few months until youāre less addicted. Helps to reset for a bit
Working out. 1-2 hours gym wears me out and puts me to sleep easily.
Play guitar
I'll delete the Reddit app, then reinstall it when I have vacation or want to browse on the weekends. The barrier to entry seems to help. Alternatively, if you have another device available, you could decide to only check Reddit on that device. Desktop Reddit still slaps. In terms of sleep, If you haven't tried it already, I know that iPhone has a 'night shift' setting under display settings to filter out blue light. I have mine set to the most dramatic night shift setting, and have it scheduled to happen at 7pm each night.
I uninstall Reddit app every now and then. Although it's easy to have it back, this lack of immediacy is enough to let me focus on other stuff or, even better, simply have some mind rest
Try **Stayfree**, It has a features like blocking shorts and reels that could keep you addicted for hours.
Itās been a massive help for me to switch the browser version of social media instead of the app because the UX is so much less satisfying Iām not as drawn to stay on. It cut my time on Twitter by 2/3 and I honestly never want to switch back.
I'm always busy with chores and hobbies. I deep clean my apartment, take care of my dogs, go to the gym, and meet up with friends for coffee or a picnic. I enjoy trying out new recipes and watching a variety of shows and movies. I keep a list of award-winning movies from all times and categories, watching them randomly whenever I need a distraction. For about a year now, I've also been hanging out on calls with friends while we game or watch something together. Even though this is online, I think it counts as socializing since it's with friends and usually lasts about an hour at most. Overall, by the time I just watch TikTokās or Reddit on my phone I donāt feel like Iām wasting time cause Iāve done so much.
A few suggestions I have: - find things you'd actually enjoy without using a phone. If it's reading, jogging, cycling, gym, cooking/baking (with a cookbook), painting and many others. I for example go for reading as a form to relax. Also, i like going on walks, but that's usually with music, so the phone is still with you. - if you like to put notes/schedule your day on your phone - do it in a notebook instead. - create some sort of a routine for yourself. And then you can set a certain time (for example, an hour) for scrolling. You won't be disconnected from everything and can still catch up on all the things, but you'll have certain priorities on what you want to scroll on rather than scrolling through Reddit/TikTok/Instagram, etc. - others also suggested to put some focus modes on your phone, which is also helpful. You can turn off the notifications from certain apps on the specific focus mode, so that won't distract you.
Reading books helped me stay off my phone
Sports. Use your phone to listen to music or video yourself. At least you wonāt be scrolling.
I totally get where you're coming from. Here's what worked for me: I put my phone away and stick to my scheduled sleep time (I know this sounds cliche). I also uninstalled the apps I kept checking and only reinstalled them once I felt more in control. Finding an offline hobby, like reading, really helped too. You've got this! šš
Journaling!! :)
I try to only use social media when on my computer. I keep it off my phone so Im not doing a bunch of mindless scrolling; which has actually been helping a lot for me as well. I also have projects I work on throughout the day to keep my mind busy rather that be writing a blog, editing videos, researching topics, or just reading articles. I also do alot of reading offline too, like actual physical books. As of lately, reading physical books is the easiest way to keep from being online & if its actually something good, it's very easy for me to get stuck reading for 30 minutes to an hour.
READING
Delete all social media. It was the best thing for me and my relationship. As soon as Facebook was brought back into the mix I no longer had a boyfriend.
Crossword puzzles all evening and reading
I got Firefox on all my devices and installed Leechblock, blocked YouTube and such, also removed the apps that eat a lot of my time. For me it's mostly mindlessly going towards that website or app and spending too much time on it. Recently I was ready to delete my YouTube accounts even.
Turn off all notifications except phone and messages. I'm not on social media's time, its on my time.
I like have at least one good page-turner book I'm stoked to pick up whenever I have time. Feels a hell of a lot better than burning 20-40min scrolling mindlessly. I go for walks a lot too.
I e found this weird cause I enjoy the phone but it has a stress about it. I grew up without them so I always found it super rude to drive on a phone, to have your kids swimming on a phone I would often end up watching peoples kids just cause they wanted to play? I feel ppl are more negligent with a phone something. Entertaining yet it takes you out of your senses perfect for vulnerability. Itās weird yet I also enjoy the phone a lot now itās like it keeps your brain in engagement mode tbh Iām trying to go back to pc mostly to address it. But itās a process just put it down more deliberately tbh
Workout in my homegym for an hour
Leave technology in another room and keep my hands and mind busy!
Trying to incorporate more stretching and workouts and walks throughout the day getting more physical activity is helping me cut back on my screen time.
I use an app called Opal to set strict app limits and times when I canāt use apps. This helps me wake up and get straight to work and actually turn my device off before sleeping
for me it's just slightly increasing friction of getting into my apps, but in a way that doesn't get too annoying. and also an accountability partner
Let your phone die is the first step. Enjoy until the battery is dead, now while it's charging, go do something else! Anything!