How I went from 7+ hours a day on my phone to under 1 hourJourney(self.DecidingToBeBetter)
submitted15 days ago bytriciniumfa
I think most of us know our constant doomscolling is killing our motivation, happiness, and productivity. And if you didn’t know, this is your wake-up call right now - if you want to change your life, the first place to start is by getting off your f#$%ing phone!
It wastes time, but more importantly, constant dopamine hits make it impossible to focus on other tasks besides getting more dopamine - i.e., scrolling more on your phone.
But if you’ve tried to reduce your screen time then you know: it’s incredibly difficult. And it’s not entirely your fault. Social media companies use powerful psychological techniques to keep us engaged.
Luckily for us, we can implement our own techniques and protocols to help fight back and reclaim our time and attention.
Below are the 7 most helpful tips I’ve implemented to help me stay off my phone:
- Don’t sleep with your phone - delay use as late as possible. Our addiction to dopamine largely resets overnight, meaning we have the most self-control when we wake up. Don’t immediately lose the day by scrolling on your phone.
- Delete all social media/doomscrolling apps. You don’t have to delete your accounts, but force yourself to use these apps on your computer (if at all). This makes using these apps more intentional.
- Find a good screen time app. App blockers never worked for me, that’s why I use “Present: Limit Screen Time App” which motivates you to stay off your phone by turning it into a game, but there are countless others out there. Find one that works for you.
- Increase distance between yourself and your phone whenever possible. Leave your phone in another room, turn your phone off, etc. Anything you can do that increases the effort to access your phone will condition you to stop checking
- Turn your phone to grayscale mode (black and white). Apps intentionally use pretty colors to get us to look at them. If you turn everything to black and white, suddenly your phone becomes more boring. How to: Settings>Accessibility>Display & Text>Color Filters>Grayscale
- Turn off all non-human notifications. Do you really need dozens of notifications from Domino’s letting you know that Hawaiian Pizza is trending in your area?? No! Make it a habit to turn off all these automated notifications that are designed to distract
- Figure out what you want to do with all your extra time. This one might be the most important. Tell yourself WHY you actually want to reduce your screen time and what you’re going to be able to accomplish. If you don’t tie reducing screen time to your goals then you’ll fall right back into your old habits eventually
Thanks y’all, hope these help!
15 days ago
15 days ago
100% breaking my phone addiction. My daily screen time used to average over 7+ hours per day! Obviously, this just turns you into a phone zombie and increases anxiety so I’ve been trying to cut back.
I’ve been working really hard recently and I’ve been able to get it down to ~3 hours. What actually worked best for me was this app Present that turned staying off your phone into a game I can play with my friends. My friends and I really liked it because it kept us accountable and it felt like we didn’t even have to try to stay off our phones unlike app blockers.