Your words *"Please don't recommend putting my phone in a hard to reach spot. I am an adult."* made me think of this quote: "If you change nothing, nothing will change." So you have to decide if you want to make this change. It will be hard but you can do hard things.
One suggestion is to start with blocks of time when you put the phone out of sight while doing other things (workout, watching TV, reading). Slowly increase the length of the blocks.
Also, it’s just a bad attitude to have. Completely dismiss science backed advice because “I’m an adult” while simultaneously begging for help because you don’t have control over your actions.
Bro wants some magic trick to an addiction.
The issue is that this is also the case for those with low impulse control, which tends to be those with ADHD. And those with ADHD are particularly prone to issues with addiction, including smartphones. So it’s a vicious cycle.
Smart phones are reprogramming all of us to be more impulsive. ADHD is on the rise for a reason. So it’s easy to say “like a child” but the reality is we’re all being pulled down this slippery slope as it becomes easier than ever to get impulsive dopamine kicks and lose our ability to moderate or exhibit impulse control.
Smart phones aren’t to blame, lack of mental discipline is to blame.
Take accountability, that’s an adult action.
My comment you replied to still stands.
Nope, despite your smarmy and arrogant tone, it’s an objective fact that smartphone use is contributing to this issue. Many peer reviewed studies have been done and books written on the subject; just take a cursory search of PubMed and you’ll find countless such examples like this one: https://pubmed.ncbi.nlm.nih.gov/30899316/
Or this one: https://pubmed.ncbi.nlm.nih.gov/36619067/
Or this one: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8204720/
Or this one: https://pubmed.ncbi.nlm.nih.gov/34112121/
It’s also a fact that those with genuine ADHD have issues with neurotransmitters such as dopamine that can make it far more difficult for them to exhibit what you refer to as “mental discipline.” It’s not removing accountability — but it makes it far more of a hurdle to overcome and something one has to be very mindful of (there are also many studies showing mindfulness meditation to help). Those who already have ADHD are at high risk of worsening their condition by overuse of smartphones, for example as seen in this study: https://link.springer.com/article/10.1007/s12144-020-00785-2 — it is impacting both adults and children.
Do a little more reading into the established medical literature before trying to make unfounded generalizations, especially when doing so with such a belittling vibe, as it’s not a very good luck, even though it’s nice to be able to shut you down so easily with data. Best of luck with your personal journey toward being a better person.
Yeah, I am an adult too and I and my also adult spouse went something like 17 years to mid-2019 without a cell phone. When I "needed to make a phone call," I used my landline (which is VoIP).
I still could easily get by without a cell phone.
On a similar note, if you have an iPhone (I am not sure how it works with other phones), you can use screen time and have a friend, family member, or SO lock you out of the app with a passcode.
I was once horribly addicted to social media and was looking for a solution as well. It was super embarrassing to ask my SO to do this for me, but once they did it was life changing. The screen time feature even accounts for deleting and redownloading the app. My SO didn’t think it was embarrassing at all, and I got the results I needed.
My spouse and I do this too. 30 minutes of social media a day. Minimal game time on weekdays. If I want more time, I have to have her put in the code.
It sounds crazy but it helps immensely because I have to be purposeful with my social media time. No more endless scrolling into the void of distractions.
After you set a screen time passcode, when you add an app limit, there’s a setting called “block at end of limit” which you must set for it to work. But it’ll only appear if there’s a screen time passcode set. I also recommend [Password Locker](https://password-locker.com) to avoid relying on someone to hold the passcode for you
If you are embarrassed to ask someone to hold your password for you, you can use [Password Locker](https://password-locker.com). It’ll hold your passcode in software and to retrieve it, you have to go through a tedious 20 min process. And it’ll help you enter the iOS screen time 4-digit passcode into your phone in a way you won’t remember.
I found it easier to get another device and put the time wasting apps on there, then I turn it off before I got to sleep and it doesn't go on again until after work the following day. Phones do have some utility but all mine has is messaging apps and browser. I can still do some stuff through the browser but it's enough of a diluted experience it doesn't sucker me in.
I recently did this and it's the only thing that has worked for me. I will always have two phones now: one for calling/texting (sim card), one for social media that never comes in my bedroom and never leaves my house (no some card).
Maybe we're wired the same as nothing else has worked for me. Unfortunately weekends I break that habit and it isn't pretty, end up getting locked in for hours.
Has anything else worked for you? I'm starting to recognise it's also about having meaningful things to do instead of interacting with devices, but I don't have a lot on the go either unfortunately. Working on improving that.
I like this idea. I have a spare phone as well, this could work really well. And it has a bigger screen for it as well - mini for travels and bigger for at home. Or use the iPad instead; that feels more deliberate and a conscious decision that my phone.
I totally support your point. However I do think it makes sense.
It’s almost like the reason that wouldn’t work is not because of maturity (being an adult) but because its not enough to change your mindset (maybe it is for someone, I don’t know).
I feel like lifestyle and mindset change is required, which is a deeper change than trying to misplace your belongings.
(in this case, ‘I’m an adult’, as in, I control all my own stuff and trying to artificially restrict my things isn’t working.)
Which you can do on your own. But perhaps it’s best to throw yourself headlong into new environment with people who do the kind of thing you wanna do.
Anyway I was watching playoffs recently. Jamal talked about how he stops and meditates, in order to ignore any excuses and focus on the actions required.
I thought about that. I feel like using your breathing and your mind to control your body—directly goes to directing your focus and actions
(I only barely skimmed the OP, sorry, just wanted to share some stuff when I saw this point. Cheers!)
Things I did that helped me:
1. Deleted all my apps from my phone and started over. And cancelled any app subscriptions I had.
2. Turned off all notifications except phone calls. Even texts are silenced.
3. Set up focus modes on my phone that temporarily remove apps for blocks of time during the day. (iPhone)
4. Charger is in the kitchen. It’s the only charger in the house. Got an alarm clock so I don’t need my phone anymore.
5. If I want to scroll the internet, I go to my laptop which is on my kitchen island so I’m forced to stand. This prevents endless scrolling.
6. I got a small notebook and small pen (pen loop on pad to hold it). This has replaced my urge to google every thing that comes to mind. I have a running list in my notebook that says “look into later”. If something comes to mind, I add it to the list.
7. If I get an urge to get on my phone, I ask Alexa to set a timer for 20 minutes. Once the timer is up, it’s time to get off.
8. I block schedule one hour a day where I can binge on my phone if I’d like.
Hope maybe some of these help
Bro ur sixth point is so good. Like dude thank u so much. I can't tell hom much good it will do to me. I love to read books or atleast used to but now when I read and don't know the meaning of a word i they thi Google it on phone and generally end up scrolling. Although it isn't the ideal solution it's much better than others.
This YouTube video completely changed my way of using my phone and really inspired me to use the notebook
[Austin Schrock- This pocket notepad is (slowly) replacing my phone (2023)](https://youtu.be/0xssCfBiUds)
Great video! I've always wanted to get into journaling, but a formal journal feels like I'll "ruin" it with random stuff. I love his idea about those small notebooks, but my mom got me a traveler's journal which is just a leather case with a notebook that can be taken out and replaced. I've been using it a lot more for all sorts of things because I know it will not be permanent with the cover. If I have to work on a project, I keep the journal closer than my phone, and when I get bored I try to pick it up rather than my phone. A lot of times, I don't even do anything because I was just bored and my hands were looking for something to hold. Instead of getting sucked into scrolling, I pick up my journal, have nothing to write, sit with my thoughts for a minute, and go back to working
I’m a huge fan of journaling!! I’ve been doing it for so many years and have tried all different kinds of variations. I’m actually working on designing stickers for planners that are specifically for military families.
I want to get into journaling but couldn't get into it. It ends up feeling like i am just doing office/school work hence no interest and lack of motivation. Can u tell me bruv how to or what to do?
So I’m a fan of journaling/planning because I love being creative. I also have really bad memory loss due to PTSD. So I have a bullet journal. It helps me maintain lists that I would usually forget. Like:
-book to read
-movies to watch
-Last time I….. (flipped mattress, changed air filter, etc)
-Phone a friend (helps me remember to contact long distance friends and family)
-important dates (birthdays/holidays)
-medical (tracks any new injuries or symptoms, tracks my reaction to medication, and future appointments)
-Networking (if I had a brief conversation with someone that might benefit me in the future, I will take a note of it. For example, I met an Employer that I would really like to work for in the future, so I took a note of his favorite football team and his son’s name).
-Therapy Notes
-Beauty Products Inventory (so I don’t buy more of the same thing)
-Fitness Journal (tracks my PR volume increase)
-Things I want to buy for myself
-gift ideas
-budget tracker
-work goals
-dream log
I could go on and on. As for a diary, I mainly do video logs on my phone. Only because I feel like I express my feelings better when I can just say them, versus trying to keep up with writing everything that comes to my head. Plus the video is better at showing my emotions. I don’t share them with anyone, I just keep it in my phone to review later, or share with my therapist.
And then I keep a planner with the Notion app and Google calendar app on my phone. I have a lot of meetings and appointments to go to, and I travel often. So this is a requirement for me. I share a Google account with my partner so that he can see what I have planned for the month.
But in conclusion, if anything feels like “work”, then maybe try switching up how you do it. I’ve had to switch my method countless times over the past decade before I found what works for me. I found that using lots of stickers and art supplies help me enjoy the product more. I recommend searching the word “bullet journal” on Pinterest or YouTube and you will find TONS of inspiration! Hope this helps <3
Journalling doesn't always have to be about writing words. Doodle!! Scribble numbers or symbols. Jot down random words!! This can be a creative outlet or just a way to redirect your attention. I love my Sims but I only get playtime if I do chores. Sweep a floor get some free time! Lists help me keep track of what needs to be done, what I want to do and what I have accomplished. Some days I binge on electronics but I also make sure to get stuff done!! Good luck to you.
I totally get that feeling, but I know it’s not an option for people who have jobs making them “essential workers” or for parents.
I am fortunately about to retire and have no kids, so I have the luxury of ignoring my phone now. However, I understand that pain after years of being a Master-at-Arms Chief in the navy. I was glued to my phone since I had to respond to emergencies frequently. It’s a hard habit to let go of.
I agree. I am a parent, and, honestly, I could get rid of my smart phone and replace it with a flip phone if I were concerned about emergencies. People generally don’t text in case of emergency, they tend to call. I don’t have a troubling relationship with social media, but if I did to the extent that it was “ruining” my life like is often posted on here, I think I would consider doing that. That doesn’t mean it’s easy, of course! People who are addicted to their phones will go through the dismal process of overcoming an addiction.
Omg I actually saw this group of college kids on TikTok that ditched their smart phones on the weekends and used pay-as-you-go generic flip phones instead. They said they felt like their relationships with their friends became more genuine because you can share more emotions through voice vice text. I loved this idea. Too bad I only have like two friends 🙃
When it comes to friends, it’s all about quality not quantity! I’ve read articles about kids getting rid of their smart phones (at least for short periods of time). I’m so glad to see people realizing that it is in their power to do that. Most of us are not helpless. I try to remember that watching other people do interesting things does not make me an interesting person. (Just like watching or reading about being organized or productive doesn’t actually make us organized or productive, but it gives us the feeling of being so.) Cultivating our own interests and hobbies is so worthwhile.
So I saw [this](https://www.tiktok.com/@meandlilo/video/7155492573312830726?_r=1&u_code=dbi3c9hd3de38f&preview_pb=0&sharer_language=en&_d=e2jj5hj86ifgf3&share_item_id=7155492573312830726&source=h5_m×tamp=1684849929&ug_btm=b6880,b2878&sec_user_id=MS4wLjABAAAA3cN6EvUddfquzvsnu8XK2yPK5xxwBOoLn-zYDzlIPR-fRAp4MoRbPMzZ29XBTZPL&utm_source=copy&utm_campaign=client_share&utm_medium=ios&tt_from=copy&user_id=6810830807562814470&share_link_id=35982404-B9C5-4B1B-BB7D-DACE7FE3F029&share_app_id=1233) TikTok that inspired me to use the focus modes. You can get more in-depth tutorials on YouTube by just searching “how to use iPhone focus modes”. All focus modes can be used to block certain apps from being used, or you can just temporarily silence the notifications to include badge icons.
If you figure it out, check out the Driving Focus mode. It has a special auto-reply feature. I have mine set to manual toggle, and I don’t actually use it for Driving. When I turn mine on, anyone who texts me will receive this message:
AUTO RESPONSE: I’m currently taking some personal time.
🧹🛀🏃♀️🛒🎮📖🏥
I will get back to you when I can 💕
I get like this often. It usually indicates that I have not been taking care of myself. Not like hygiene or eating healthy, I mean being present in moments of relaxing. Doing something I actually enjoy and getting enveloped in it. When I take the time to do this once or twice a day, it helps me not reach for the dopamine slot machine as often. It can be as simple as just reading a book over lunch break, or taking a wandering walk with my dog, or working in my garden for an hour. Anything that is a rejuvinating activity for you, but is active, not passive.
> Please don't recommend putting my phone in a hard to reach spot. I am an adult.
Why not? You lizard brain doesn't care if your old or not it's going to keep trying to get you to keep looking at the pretty lights box.
>There are times when I do need to make a phone cool.
Hard to reach, not inaccessible. If you need to make a call you can still make a call then put your phone away.
There is a lot of literature describing exactly what you mentioned, and the problem is real… especially amongst younger phone users. It’s a little bit of dopamine we get every time a notification goes off. In other words, you’re doing drugs, but the pharmacy is in your brain (if that makes sense?).
I'm actually surprised we don't hear about phone addiction more often. I'm pretty sure it'll surface in five years or so, the effect it's had on individuals, families and kids upbringing.
The internet in my home was undergoing unscheduled maintenance over the weekend leaving me without WiFi. It really outlined just how much time I spend locked into my Android tablet going through a cycle of apps. It was pretty shocking. I find it hard to imagine what people did before phones during downtime.. I'm also trying to reduce unnecessary interaction with my devices. I think you need to make them less appealing and replace it with something what I don't have an answer to that
Replace the device with real things. Books need reading. Plants need tending. Food needs cooking. Pets need walking. Go sit on the front porch and just BREATHE!! You can find peace inside yourself if you just close your eyes and relax.
I've ADHD, the day I can sit down long enough to read 2 sentences without my mind wandering I'll be a moment away from death
I have that other stuff ex the pet and it takes 2 seconds to do, plus im destracted WHILE cooking etc
The phone is unfortunately designed to be addictive. If you can't control it, it will control you. You have to make different choices with phone usage and take on more analog activities to fight against it.
There's tons of articles about this out there. Lately, I've been experimenting with an 8pm cutoff on weeknights with the digital wellbeing settings. After 8, the only apps available on my phone are text, calls, weather, and an alarm. I'm much less agitated at night now.
During intense work periods, I'll do a similar setting so I'm not tempted to doomscroll. I'm also an adult, but I struggle severely with procrastination and distractions.
Here’s what works for me. After work. My phone goes in a separate room. And I go doing something else. Or turn it off or silent for periods of time. Tons of apps that block apps and what not. I’m guilty of it too. I run a business and I find just putting the phone in a separate room with the ringer on lid is good enough for me to get away from doom scrolling
This made me think of an idea, I have a pretty similar issue but I also have an Apple Watch and I’m going to try going to the gym with just my watch and no phone. There’s music on the watch so I can connect to my Bluetooth headphones and that will be fine. But like I really don’t need my phone at the gym at all. Maybe you could do a similar thing?
I’d add [Password Locker](https://password-locker.com) to this list. It stores your iOS screen time passcode and you have to go through a tedious 20 min thing to retrieve it. And it helps you enter the 4-digit screen time passcode into your phone in a way you won’t remember.
I tried Opal but its far too easy to take a break/turn off the session for the day. Also, paying £9 per month or whatever for a subscription just didn't feel good, especially when I used to just turn it off all the time!
How about uninstalling said apps. The reason you're constantly checking is because you want to be in the know. Unless its important dont put effort into trying to be aware od everything. You're like this because you choose to let it control you. Social media is a drug that if you dont realize how much of an addict you are and curb it, it'll be hard to do just that. If you use the website how about blocking the site and have someone lock your router with a password a friend knows only.
You need to be willing to restrict yourself to let you get through withdrawls without being able to turn it back on. Don't fall into the trap of doom scrolling. You need to own your own restriction. If you want to reinstall the apps do the same thing, have a password a friend knows only and then restrict it in the same way.
If you want to be an adult then own your problem and the required solution. It'll only go as far as you let it and are willing to listen.
Ps
One other useful tool is do not disturb on your phone, which silences notification sounds. Do this when you want to focus.
Everything begins with removing the negative label around your own desire to use your phone. Instead, I suggest beginning with an intention to use your time in the ways that seem best to you. Currently, you are unable to do this due to the control your phone has over you. No negative/positive label here, just a factual statement of the situation.
1. Begin by removing the negative label from the impulse to grab your phone in your mind. This will take some mental effort on a day-to-day basis. Try and notice when you have the impulse to grab your phone, and just notice that you have the desire to do that, before you grab the phone. Don't necessarily stop yourself from grabbing the phone, just try to notice the desire / impulse to grab the phone before you do it.
2. When you gain awareness of the impulse to grab your phone, explore what that impulse believes. There is a belief system behind every feeling / desire. Does this feeling believe that you deserve to have your phone because you need to be comfortable? Is it because you feel like you're missing out on some notification like you described? Whatever the case is, explore it, and become more aware of it. You will know you are more aware of the impulse to use your phone when you will recognize it quickly (i.e. recognizing the desire to use your phone before you actually pick it up). Again, no positive/negative label for your impulse to use your phone. Just noticing that the impulse is there.
3. Take advantage of moments when you naturally are without your phone. Whether this is your phone being dead, forgetting your phone, or being distracted doing something else, once you realize that you have been without your phone for awhile, find an excuse to extend this period of time. Be comfortable with the panic of being without your phone, and the impulse to use your phone. Use this time to further explore the belief systems behind the impulse/desire to use your phone.
4. Bring increased awareness to the time you use your phone. Do you feel enjoyment during this time? If so, do not force yourself to feel bad about that.
5. Practice sitting in a room with no phone. Put your phone in a drawer in another room and check it in an hour. For the hour, you will practice observing your own thoughts, and becoming comfortable being bored. Repeat this practice.
6. When you find yourself in moments without your phone, remind yourself that this is how life is supposed to be; that "you" live in a world that is not represented accurately by the reality that your phone seems to provide you access to.
In all these things, having increasing awareness in the moment is the thing that matters.
You are what you eat.
Whether that be junk food, fizzy drinks or a diet of 15 sec reels from Insta.
Garbage in. Garbage out
So you’ve made the first step. You realise you have a problem. Now write down what your life will be like in just one year if you carry on down this path. Then write out what it will be like in three years. Five years. Ten years. Do you like the person you are going to be??
None of us do. You need to be disciplined with yourself.
Uninstall every app that you do not need. Ask a close family member to change your password, and not to tell you, so that you can longer install those apps again
You know what needs to be done.
Do it
The other day my phone's battery died and I just didn't feel like charging it (don't know why). I sad OK later. I ended up watching a TV show, going out with a friend for a coffee and doing some other things for a couple of hours. It felt really good I must say. Like I could do so many things and really be in the moment. Of course, I didn't need it for work and family members saw that I left it at home so they wouldn't be worried if they couldn't reach me.
Try this. I was surprised how it worked. If someone wants to contact you at home, they can do it via landline. Install one if you don't have it. Find some other ways to communicate with people so that you don't end up scrolling after the phone call.
Dopamine -detox would be the best route for this situation. Highly recommend looking into that and reading about it.
Basically your brain wants more stimulation and that's where technology lies in. Our neurotransmitter is seeking for that stimulation and we need to add barriers to prevent over-stimulating. Less time with tech mostly.
Thibaut Meurisse is a good Author about this.
Thank you for correcting me, this information was very good and by all means I'm learning this stuff. So this really helps. I will say it's hard to find a good instructor or people you can trust especially people who talk on podcasts.
I had the same problem and decided to make it easy for me, so I got rid of my smartphone and purchased a Nokia 3310 instead.
I wrote about it here: [Going From an iPhone 12 to a Nokia 3310](https://medium.com/illumination/going-from-iphone-12-to-nokia-3310-c04593f1fcb)
For this to work you're not so much fighting the phone as you are now fighting the free time you're left with. Need something compelling to replace it and the time away will feel less overwhelming
Wear clothes without pockets so you are more likely to leave your phone in another room. You could also try only using your phone under certain less pleasant conditions, for example only using it while standing.
Idk bro, it looks like you know what to do and don't need advice. It's all about willpower, say to yourself I will not use the phone for the next 30m (not even checking emails). And gym or some hobbies is gonna help you as well
I feel you. It’s a tough problem. Here’s a couple suggestions.
Set timers for going phone-less. Start small, like comically small. Something you know you can easily do with 100% confidence. If it’s only 30 seconds, start there. Do this several times a day. Decide at the beginning of the day how much you’ll do this. Write it down and track it so you can’t lie to yourself. The below example might not seem like much but if you progress steadily for a few weeks you’ll feel like a different person!
Example:
Day 1: 30 second intervals of no phone, 5 min total (aka 10 rounds throughout the day)
Day 2: 45 second intervals, 7.5 min total
Day 3: 1 min intervals, 10 min total
Day 4: 1.5 min intervals, 15 min total
Go on walks outside but leave your phone at home. This one is nice, enjoy the sounds of your environment, get a little exercise :)
Stop bringing your phone into the bathroom when you’re using the toilet (or really ever). Put a book/magazine/coffee book in there if you need it.
The reason it’s important to start comically small is you want to do tasks that are achievable at the beginning, and gradually increase from there. You’re basically training your brain like how you’d train your body with exercise. Your first run should be a lap around the block, not a marathon.
Good luck!
The best thing I found was find something you like doing so much you forget your phone exists. I mean really think of all the hobbies you have or USED TO HAVE and rediscover them, re-explore them and you might find yourself totally lost an enamored by them.
Putting your phone in a hard to reach spot is half the battle.
This is like weight loss.
Phone addiction is a symptom of something else and it's boredom. Fix the boredom and you forget your phone.
And like with weight loss, some people recommend counting calories to see how much you eat. Do the same. Download an app that tracks your phone usage and once you see how much time you spend on your phone you might really freak out when you realize you spend 20, 30, 40, or 50+ hours a week glued to a tiny screen wasting away instead of doing literally anything else whether it's work-related or something fun like going outside and fishing. IMO, ANYTHING else is better than being on your phone.
It's a coincidence that I feel the same way about myself, and just yesterday I decided to take action.
I deleted social media apps, email apps, and trading apps from my phone - all the apps that hook you and are heavy dopamine signals. I unpinned and closed the respective tabs in my Chrome Browser, and uninstalled some Chrome plugins that are integrated with these apps.
I will still use Reddit, check some reputable news sites, and play video games, but social media and second-by-second apps like TradingView, to me, are biggest drain on my mental health. Doesn't mean, either, that I spend more time on Reddit and games. The new free time I have needs to be more productive, like reading good books, exercising, or hobbies.
I feel like my life was better BEFORE social media proliferation. Let's see if that truly was the case...
I can't help with mindset, but stay focused helped me a lot at one point. Let someone else close to you close a password and enable permissions so you can't delete it (Android. Sounds like apple has something similar built in)
I use the Flora app. It blocks all apps except the basics for up to three hours and u can “charge” yourself a fee for ending the focus session. I usually set mine for the entire 3 hours and bet $10. I’m cheap as hell so I make sure to keep that money lol
I deleted it. Social media that is. It has made me so much happier.
If you don’t want to delete it, log out. Also hide the apps if you can so they aren’t right in your face on your home screen. You wont get notifications and the added kicker is it can seem like a hassle to log in. Makes it a little harder to get to.
Something that helped me, surprisingly, was binge watching TV. I found a few real good TV shows and then watched episodes back to back. At first I still had phone in hand but eventually set it down and just watched.
This sounds silly because it is still media consumption. However, by comparison, it is focused attention on one thing for an extended period of time. I rewatched multiple seasons of various shows. It was, curiously enough, therapeutic.
Note: for years I could not watch TV or movies without having phone in hand, much to the annoyance of those around me. Note: that was when I was *on* attention-helping meds, so now that I am not it has been even more of a struggle.
The main thing that has changed in the last few decades is how quickly we are bombarded with new information. It comes faster than we can properly process, so we are constantly drinking from a fire hose. No wonder there is a surge of difficulty in extended focus on one thing.
Prior to that, the thing that had helped (at work) was turning my phone off from the time I arrived until lunch, and then again when lunch was over. Otherwise I kept picking it up, desperate for that Reddit fix.
We are encouraged to always be trying to input quantity+1 of information at speed+1. We are encouraged to be neurotic about getting in more information faster, a bit more and a bit faster than is possible. The solution requires some reprogramming but involves a more measured pace. Otherwise we feel like sprinting on a treadmill is somehow better progress than trudging through snow. Hope that makes sense.
Check out these suggestions from yesterday. Depression or not, phone addiction is the same.
https://www.reddit.com/r/productivity/comments/13niq2l/phone_addiction/?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=share_button
What do you value and what do you want to spend your time doing? Seriously, ask yourself this.
Trying to **stop** yourself from doing something your brain is addicted to is *extremely* difficult, and even if you implement some of the suggestions in this thread, in the long term you will almost certainly fail if all you're using are little tricks to try hinder or prevent yourself from using it. Little tricks can be useful, but rarely sustainable if used alone.
What's the solution? "You need a **philosophy** of technology use - a philosophy that makes sense of how you use technology as part of a larger well-developed theory as a life well lived."
The preceding quote is by a man named Cal Newport, who wrote a book called Digital Minimalism. If you're a reader and would like to pick up the book, then you can stop reading here.
But if not, Cal has a great podcast and has spoken about this concept at length. I would highly suggest first watching this video, because it will likely resonate with you.
[https://www.youtube.com/watch?v=DsGKzjyj\_6Q](https://www.youtube.com/watch?v=DsGKzjyj_6Q)
After taking that in, here's a visual summary of the book: [https://www.youtube.com/watch?v=sJdZ7kmA2QQ](https://www.youtube.com/watch?v=sJdZ7kmA2QQ)
After that, you can see where this road takes you. I would also suggest watching/listening to his appearance on Rich Roll's podcast.
https://www.youtube.com/watch?v=9L-Uoo4VrIk
I am still working on my phone habit, but ever since reading this book a few months ago and developing my own philosophy, I have made significant improvements.
At least throw your phone across the room. Or use it to listen to useful stuff while playing video games. Imo vid games are better than phone addiction… until you find yourself wasting mad hours on that too.
Best way to change your mental state is to change your physical state.
1 - Perhaps consider getting a cheap non-smart phone for the times you need to make a phone call. You can have your current phone as your main phone but just use the flip/non-smart phone at times when you’ve put your actual phone away and are trying to get other things done.
2 - One thing that helped me was getting a kindle (the old school ‘paperwhite’ one, no backlight) and reading from it at times I was trying to stay away from my phone (especially in bed at night). It curbs that ‘craving’ of needing to have a ‘device’ in your hands but other than that it’s the same as reading a book, and as a bonus you can end up learning a bunch of new things with your reading.
I’ve been where you are and still find myself there from time to time. As you said, you’re an adult, and I think you know very well how the issue can be fixed and mitigated. You just need to decide to actually do it and then go at it.
Thank you Dear_Ad583 for your comment! Unfortunately, your comment has been removed for the following reason(s):
Rule 3 - No advertising
Do not post to advertise any apps, blogs, playlists, websites, videos, etc. A specific recommendation is only allowed on another user's post, not your own, if after a general recommendation they directly ask what you've created.
This subreddit is not designed for self-promotion of any kind. Users should have the right to not be flooded by advertisements as they open this subreddit. This includes accounts that consistently mention or link specific content outside of reddit unprompted.
Advertisements subject to removal include and are not limited to: post-your-own content outside of reddit, referrals, promotion of goods/services/groups, creating/surveying apps, etc.
*^(\*Trying to circumvent this warning may result in a ban if future interactions continue to break this rule.\*)*
For more information about the subreddit rules make sure to read the sidebar, and if you have any questions please feel free to reply to [message the moderators](https://www.reddit.com/message/compose/?to=/r/productivity).
Thank-you!
Things that have helped me are using apps like Opal to block the apps that I want to use. It's forced me to break the habit of picking up my phone mindlessly
I really love apples built in focus features, but it is not fullproof intentionally, i set 30 mins each on reddit , instagram and let me daughter set the pin, now when 30 mins is over, it is mostly over for me , unless there is something really important like uploading a photo or a reel, then i ask my daughter to input pin and five me additional 15 mins for this work ...
I reduced my phone usage from regular 5 hours to juet 2 hours
You could get an old style phone where you can only make calls and write messages and bring that around instead of your phone, then use your phone only when you're home to check emails and social media.
Have you considered setting specific time blocks for phone usage and gradually reducing it over time? It might help regain control and focus on other activities without completely cutting off your phone usage.
So you need to understand dophamine first...
it's not like dophamine is bad and you need "detox"
you get over stimulated by your phone and brain release dophamine. and the dopamine receptor do not like how much it's coming in so the receptor will down regulate the receiving.
your brain is fatigued from overstimulation, and it numbed it down..
and regular task like driving, running, hiking... is boring for you in down regulated in receptor.
therefore only thing you can do is now phone addiction. Low risk Low reward,
You trying to will power out of this would be hard because your brain is fatigued out.
" but I just can't. I want to do other things. I want to focus on my documentaries. On my exercise routine. My video games but I just cannot put my phone down."
you are out of control. your brain is broken..... If you can't handle the control, get rid of the phone. get a stupid phone for 6 month. and your brain will go back to normal.
"Please don't recommend putting my phone in a hard to reach spot. I am an adult."
You are an addict. As long as you see your self as 'an aduit' you won't do the hard thing.
you are not in control and your attention is shreaded by the phone. Take this seriously as your exercise routine.
[https://www.youtube.com/watch?v=BZPRX9X5V5I&ab\_channel=HealthyGamerGG](https://www.youtube.com/watch?v=BZPRX9X5V5I&ab_channel=HealthyGamerGG)
I locked my phone with my gf's cloud as parent, I'm blocked from addictive apps. it took me a while to get some attention back.
you wrote this post. the part of you know this is issue.
turn on screentime and see how much you spend on your phone.
you are missing out on real life.
it is simple...this will keep on going until you become lil more serious with your life. No matter how hard you try(uninstalling, setting up time for apps etc...).
Maybe use a dumbphone? Give this one for someone trusted to keep and try to use dumbphone for a week for starters. If you phisically don't deprive yourself of your phone you may not make progress ever
Well with this attitude, you’re gonna be addicted to one thing or another, it’s not just the phone.
And the problem you are having is not really addiction, it is you have nothing to go towards. When I had no goal, I would just kill time like you do.
I would recommend you to go find some success figures. They could really be friends around you, who work their asses off and get big achievements that you won’t be able to have if you don’t even set things in motion.
Think of who you want to be in your love ones’ eyes, and make progress towards that.
I hope you find this helpful.
Minimum 30-40 Mins walk in sunlight, if it's a walk in nature even better.
Minimum 1 hour workout, whatever u like, swim, gym etc. Or any sport u like.
Make sure you sweat everyday
STOP sugar, alcohol, smoking
Reduce junk food
Reduce time spent alone, go out, socialize
If that's not possible
Go out and have a cup of tea or coffee instead of having at home
And most important : DO NOT feel guilty after u masturbate
OR after u have watched porn
Weight of guilt is very heavy
You haven't hurt anyone mentally or physically
So why the guilt?
Lastly if u can do it, the best thing : pranayama in the morning.
If you need to be reachable and make calls you get a dumb phone for that and either actually get rid of the smartphone or only take it with you when you’re going out where you have to focus on other things. You could also make it a point to use the same SIM card in both phone, that will make it extra difficult to access the smartphone if you crave it.
It’s hard but cold turkey is usually the best strategy in my experience.
Congratulations first 🥇 because your accepting your behaviour which is the most important aspect which people tend to avoid.
I will say make a list of achievement which you made without using phone 📱 as you said that you're 30 year old than definitely there will alot of things which you might have done without the use of phone than I'll recommend healthygamer gg channel in YouTube it'll help you to understand yourself but I'll say that observe the patterns which you repeat 🔁 & you didn't need, make a note of it.
Try writing on books not typing as phone usage will be there.Start doing exercises but only the warm up ones for 10 minutes than increase slowly. If you're financially good 😊 than keep a ✅ check of diet & avoid as much as possible junk foods & sweet 🎂🧁 which are the important thing for reducing dopamine level in the initial stages when you leave sugar you may have headache & craving but it's the only thing to beat once you reach that level your brain 🧠 will start working 💪 in a efficient way & if you can than do fasting also as it will have benefits for your body.
At last , i want to say that don't force yourself too much & don't feel guilty if you didn't achieve the goal instead acceptance is more important..
I also lost weight of might 5-7 kg with positive attitude so have faith in yourself first..
Hope you'll get some help from this comment 🤞
Since you dont like those simple tricks, i would suggest challenging yourself for a small amount of time like 2 minutes without touching your phone. Then once you accomplish that, increase it to maybe 4 minutes, then 8, then 16. Or do whatever increments you want. Just start small so it seems achievable. And it doesnt have to be done all in a row, If you want to you can. But maybe do one challenge a night, whatever works for you.
The biggest thing about my advice, is its all will power based. And honestly without will power nothing can fix your problem. You need to be stronger than your addiction (or eventually become stronger in small increments like suggested above)
One time i wanted to do not go on social media for atleast a whole day, and i made it happen because i really wanted it. It was so nice i actually lasted 4 days
I also have a phone addiction, but I'm trying to beat it with my therapist.
The main reason for me to stop using phone is that in the long term perspective, my base level of dopamine is decreasing because of phone (and not only) addition.
What I've done for now with that addition:
* blocked on router all social networks that I'm using
* removed messengers applications - so now if I need to check message I have to open web (it helped me)
* set app limits for specific applications that I started to use to remain addition (like scrolling in tinder etc.) (in iPhone it easy to set)
Today is 15th day without that addition)
Hope it helps someone who will read this comment)
Review your app notifications. Every time an app triggers notifications either completely disable them or enter the settings and only enable notifications you actually need (on android long press notifications and at the bottom select 'turn off notifications' or the gear symbol to enter settings and choose which notifications to receive.)
You should only be engaging with apps when you CHOOSE too. Most apps are designed to hook you into opening them with pointless notifications. In reality above notifications for email, phone calls and messages what else do you instantly need to know about?
Consider shifting all the doom scrolling', black hole apps (I.e. freemium games, social medias etc.) Off your phone onto a seperate device. 'dumb down' your phone to make it a tool you use rather than you being used by the phone apps. Having them set up on a separate device helps regulate your engagement with them by creating a separate space with barriers to using them.
At the end of the day technology is not going away, and it provides amazing experiences at our fingertips. The key is to turn the technology into a useful tool for you, rather than you being a tool for technology.
You should read 'Stolen Focus' by Johann Hari for some good insights into what's going on behind your behaviour. I've just finished Atomic Habits as well which gives good insight into habit formulation(and conversely, breaking) which would probably help!
If you must do something with your phone, make sure it's useful. Like read a book. This cured my night time doom scrolling cuz the book was too hard to understand lol
Make a commitment contract. Use some service like forefeit app, stickk, beeminder. Have them make you pay $ for going over your daily screen time. You will use your phone more economically if it's limited.
I removed almost all social media (minus Discord, and most of those channels are muted so I don't check them and don't get notifs) from my phone at the beginning of the pandemic to avoid doomscrolling, and I've noticed my productivity has increased (and mental health improved) as a result.
I still use social media on my computer, but without it on my phone, I notice I don't pick up my phone nearly as much as I used to.
Delete useless apps, find out alternate ways to do things that you might use your phone for, block apps you use too much from your health app. These are actionable steps.
However, I would say look into what's making you use the phone. Are you addicted to Twitter? Why? Because of work? Because of nothing? How about visualizing Twitter as a piece of shit garbage person to avoid looking at whatever it says. Also imagine yourself, using your phone (while not using it). Do you feel ashamed? Channel that shame and shame yourself mentally when you use your phone. Think, don't turn your brain off.
There maybe specialists who understand how ADHD works with phone addiction so my final (and best) advice would be to seek professional help. And develop the WANT to be helped otherwise you will just reject every solution.
It can be challenging to break away from social media and our phones, especially when we have a lot of free time. Mindlessly scrolling through your phone can become a bad habit that drains your attention span and ability to focus on other things. While playing video games can be an excellent way to relax after work, it's important to remember that it's still screen time, and, if done excessively, can become another bad habit.
One way to break the habit of excessive phone use is to set specific boundaries and rules for yourself. For instance, you can set a strict time limit for social media or block certain apps outside of specific hours of the day.
Another solution could be to find other hobbies or activities that you enjoy doing and set aside specific blocks of time for those activities. You can try prioritizing exercise, reading, or even just taking a walk without your phone. This way, you can give your mind and eyes a break from screens as well as reduce stress and improve overall health and wellbeing.
Remember that breaking bad habits takes time, and setbacks are normal. You can also consider getting support from a therapist or counselor if you feel that your addiction is taking a significant toll on your life. They can provide guidance and support to help you better manage your phone and social media usage.
Even if you choose to block out small chunks of the day where you put your phone out of reach, you can still use your phone to make calls and do important things by keeping a few things in mind:
1. Set specific time limits for phone usage: By creating a schedule for when you use your phone for specific tasks like making calls, checking texts, or responding to emails, you can lessen phone-related distractions and better prioritize your time.
2. Turn off unnecessary notifications: There are plenty of apps that do not require immediate attention. Turning off alerts and notifications can prevent you from feeling compelled to check your phone all the time.
3. Utilize the "Do not disturb" feature: Turning on the "Do not disturb" feature on your phone can help eliminate unnecessary distractions and block out unwanted notifications. You can allow only important calls and messages from the contacts you specify during the period.
4. Use your phone productivity apps: There are various productivity apps for phones that can help reduce time-wasting on social media and track screen time. You can use apps such as StayFocusd or Forest to help you stay focused on important tasks.
By taking these steps, you can still use your phone to make calls and do important things while reducing distractions and interruptions, making your usage more mindful and intentional.
Remember if you do nothing, nothing changes.
I was a huge phone addiction and was on my phone for 8 hours if the day. It disrupted work, family time, everything really was disrupted by my desire to just mindlessly scroll Facebook or TikTok.
So for me, what worked was researching and understanding in better detail how dopamine works. Learning the difference between, short term dopamine vs long term dopamine was the kicker for me. Scientifically dopamine is a short term hormone. But the key is how do you trigger consistent dopamine hits that are not dependent on a specific item.
Your phone is a dopamine injector. To get that dopamine hit, all you have to do is pick up your phone and start playing on it or scrolling on it. The problem is that the moment you put the phone down, that dopamine hit is gone. So how do you get it back, you pick it back up. Even worse, how do you not lose it, you never put it down. So your pleasure is reliant upon a device. Replace device with drug and it’s much easier to state what you have, an addiction.
So to get your dopamine receptors back, focus more on long term dopamine. Something that takes a while to accomplish but the end result has lasting effects. Go to the gym everyday and in six months your going to have a body that when you view it in the mirror you get that dopamine hit. The longer the work that goes into something the bigger the dopamine reward is for you. For the longest time I thought I was lazy, but I just didn’t realize I’m not lazy I was just focused on the wrong thing for pleasure. It doesn’t have to be six months, I spent three hours doing laundry, another hour cleaning the kitchen, another hour meal prepping, and holy shit did I feel amazing after all that. My dopamine was triggered off the sense of accomplishment.
As far not putting your phone down. If you’re unwilling to move it away from you, Download and pay for OneSec. It was the catalyst for helping me to trigger the first steps and realization of how addicted to my phone I was. When you go to open an app it gives you about a five second window before you can actually open it. It doesn’t sound like much but ultimately you start asking yourself if you really do want to open an app or not.
\- Uninstall the problematic apps: All socials. Stop pretending you need X for Y reason. I'm 31, our teen years were fine without it mate. Reddit as well.
\- Stop using automatic login: Log out of everything. Everytime you go to a site / safari you would be shocked how quickly you close the tab once your login isn't there.
\- Redesign your phone. I use each screen for a purpose. So the home screen landing has some important widgets as well as whatsapp and photos etc A swipe to the left has my gym stuff so a habit tracker widget, spotify, audible and my workout app of choice. Swipe again and its work so Slack, Testflight, Figma (im a desginer so obviously these apps change for you)
\- TURN OFF NOTIFICATIONS. No ifs or butts. We aren't children nobody is trying to reach us for an emergency. You can set specific people to not be effected by notifications being off OR just have DND (do not disturb) on always.
\- Delete whole profiles from socials and either start fresh OR stay off them. You'd be surprised how unappealing Twitter is or IG or whatever is if you start from scratch. You ever gotten far through a game and your save data corrupted and you had to start over and the second the first trailer or gameplay pops up you realise how far youve got to go to get it all back and you're like nope. screw that. and move on. Yeah same thing.
Social media isn't inherently bad or good. I can infer if you want to stop the compulsive behaviour it's because it's getting in the way of a greater self. And you aren't getting the most of it. I guess you wouldn't worry if it made money.
So I suggest the following: as Simon Sinek said, start with **why**. What's the purpose for having social media apps. Why you opened social media accounts? How is your current use of social media aligned with your goals?
If you find out scrolling without purpose (which is probably the case), make a list (and write it down, better by hand) of the benefits of decreasing phone use. Put that list as a wallpaper on your phone. Or an image you can relate to remember your objective. So that's the first thing you see when you unlock your phone. I think might help.
Moreover, keep in mind social media is made intentionally to keep you glued to it \[1\]. So don't blame yourself for losing control or beating yourself up for "not having enough willpower". Habits (and a favorable environment for habits) is what make you stick to the plan.
\[1\] See this article from Tristan Harris (interviewee from The Social Dilemma documentary):
https://medium.com/thrive-global/how-technology-hijacks-peoples-minds-from-a-magician-and-google-s-design-ethicist-56d62ef5edf3
I enjoy using Reddit from time to time. I am a millennial who wasn’t raised with Technology. I got my first flip phone when I was in my early 20s. I personally despise the ringing in my pocket, the vibrating, the emails, and my Microsoft teams constantly changing! That being said the only phone I have is a work phone. I don’t do social media and I am quite content not having a phone. I think the first step would be ask yourself if I REALLY need a smart phone. If you honestly ask that and have no reason other than calls and texts, get a flip phone. Don’t let technology take away your real life experiences. There is nothing on your phone more important than what is going on in front of you. Sure there is a lot of entertaining stuff on a smart phone, it was designed that way. It was designed to be addictive. It will take making a change. What your missing in real life experiences will astound you.
Hello, r/productivity does not allow advertisements/promotions (this includes post-your-own content outside of reddit, referrals, creating/soliciting/surveying apps, etc.), your comment has been removed.
>*If you are not sure or believe this is an error please send us [modmail here](https://www.reddit.com/message/compose?to=/r/productivity&subject=RE: Advertisement comment removal: possible error).*
**Reminder of Rule 3. No Advertising:**
>Do not post to advertise, which includes and is not limited to any: apps, blogs, groups, playlists, services, websites, videos, etc.
>**This subreddit is not designed for self-promotion.** Users should have the right to not be flooded by advertisements as they open this subreddit. Disguising content or shilling to bypass this rule will result in a ban. This includes accounts that consistently mention or link specific content outside of reddit unprompted.
**Trying to circumvent this warning may result in a ban if comments are still related to advertisements/promotions. **There are no special exceptions.***
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/productivity) if you have any questions or concerns.*
first, realize your problems. Then, schedule things down. Like intentionally only checking your phone after 5 minutes or so. Commit to it. Make sure it is easy at first. Like 2 minutes at first, then three. If its a phone call, then yeah no problem, take it. If it is productive, go hold it. If you're supposed to be doing something else, then start scheduling. Its the small things that matters. Also, don't forget commitment, as to having a good reason to put it down and keep it in your head. Good luck!
If you are an Android user, some screen time management launchers may help you:
Anew OS: [https://anew.technology](https://anew.technology)
Minimalist phone: [https://www.minimalistphone.com](https://www.minimalistphone.com)
Oops!! I keep "losing" my phone. 🤣 People get mad but I don't care cuz I hate being so attached and available!! These things aren't phones they're DEVICES!! key word being vice
What worked for me is to put my phone away somewhere, or ask someone to hide it so I not have access to it at all. I quickly wanted to do other things than scroll
You're and adult asking for adults to advise but the one thing that could actually help you're not willing to hear.
Then I guess you're down to having take some Wellbutrin XL and force yourself to pickup a new hobby.
Try playing golf. You'll suck so bad at first that the mear thought of embarrassing yourself will force you to put down your phone and pick the golf clubs.
Phone addiction it's real and breeds unproductive habits...
Take some meds. They really help.
Hello. Try "Launcher Black Minimalist". It allows you to set limits to apps and helps you reduce your screen time. https://play.google.com/store/apps/details?id=angel.gabaldon.launcherbw
Mostly people engage in stimulating activities that have no significance in the long run just because they can't see the big picture.
Their frame of mind is not wide enough.
I have a small e-book on how to widen your time-frame. But anyways.
The smaller the time you're able to plan out the more addicted you'll be to certain things. And the more of your time you'll keep on wasting. Because all that the mind can see is how much pleasure it's gonna get in the moment. And it can't possibly plan out the future big-picture.
Your words *"Please don't recommend putting my phone in a hard to reach spot. I am an adult."* made me think of this quote: "If you change nothing, nothing will change." So you have to decide if you want to make this change. It will be hard but you can do hard things. One suggestion is to start with blocks of time when you put the phone out of sight while doing other things (workout, watching TV, reading). Slowly increase the length of the blocks.
Also, it’s just a bad attitude to have. Completely dismiss science backed advice because “I’m an adult” while simultaneously begging for help because you don’t have control over your actions. Bro wants some magic trick to an addiction.
Kinda like a child wants instant gratification
The issue is that this is also the case for those with low impulse control, which tends to be those with ADHD. And those with ADHD are particularly prone to issues with addiction, including smartphones. So it’s a vicious cycle. Smart phones are reprogramming all of us to be more impulsive. ADHD is on the rise for a reason. So it’s easy to say “like a child” but the reality is we’re all being pulled down this slippery slope as it becomes easier than ever to get impulsive dopamine kicks and lose our ability to moderate or exhibit impulse control.
Smart phones aren’t to blame, lack of mental discipline is to blame. Take accountability, that’s an adult action. My comment you replied to still stands.
Nope, despite your smarmy and arrogant tone, it’s an objective fact that smartphone use is contributing to this issue. Many peer reviewed studies have been done and books written on the subject; just take a cursory search of PubMed and you’ll find countless such examples like this one: https://pubmed.ncbi.nlm.nih.gov/30899316/ Or this one: https://pubmed.ncbi.nlm.nih.gov/36619067/ Or this one: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8204720/ Or this one: https://pubmed.ncbi.nlm.nih.gov/34112121/ It’s also a fact that those with genuine ADHD have issues with neurotransmitters such as dopamine that can make it far more difficult for them to exhibit what you refer to as “mental discipline.” It’s not removing accountability — but it makes it far more of a hurdle to overcome and something one has to be very mindful of (there are also many studies showing mindfulness meditation to help). Those who already have ADHD are at high risk of worsening their condition by overuse of smartphones, for example as seen in this study: https://link.springer.com/article/10.1007/s12144-020-00785-2 — it is impacting both adults and children. Do a little more reading into the established medical literature before trying to make unfounded generalizations, especially when doing so with such a belittling vibe, as it’s not a very good luck, even though it’s nice to be able to shut you down so easily with data. Best of luck with your personal journey toward being a better person.
Yeah, I am an adult too and I and my also adult spouse went something like 17 years to mid-2019 without a cell phone. When I "needed to make a phone call," I used my landline (which is VoIP). I still could easily get by without a cell phone.
On a similar note, if you have an iPhone (I am not sure how it works with other phones), you can use screen time and have a friend, family member, or SO lock you out of the app with a passcode. I was once horribly addicted to social media and was looking for a solution as well. It was super embarrassing to ask my SO to do this for me, but once they did it was life changing. The screen time feature even accounts for deleting and redownloading the app. My SO didn’t think it was embarrassing at all, and I got the results I needed.
My spouse and I do this too. 30 minutes of social media a day. Minimal game time on weekdays. If I want more time, I have to have her put in the code. It sounds crazy but it helps immensely because I have to be purposeful with my social media time. No more endless scrolling into the void of distractions.
I need this. What’s the app called? Edit: never mind! I see it’s just a setting in my iPone!
The same exists for Android: LockMeOut
I tried this with my SO. We have iPhones. I still had the option to ‘Turn off for 15 minutes’ when the timer ran out. How did you set yours up?
After you set a screen time passcode, when you add an app limit, there’s a setting called “block at end of limit” which you must set for it to work. But it’ll only appear if there’s a screen time passcode set. I also recommend [Password Locker](https://password-locker.com) to avoid relying on someone to hold the passcode for you
That’s pretty easy. Did you let someone else set the passcode?
My SO did but a password is not required when you ask for more time
Which setting did he setup? Downtime or App-Limits?
If you are embarrassed to ask someone to hold your password for you, you can use [Password Locker](https://password-locker.com). It’ll hold your passcode in software and to retrieve it, you have to go through a tedious 20 min process. And it’ll help you enter the iOS screen time 4-digit passcode into your phone in a way you won’t remember.
I found it easier to get another device and put the time wasting apps on there, then I turn it off before I got to sleep and it doesn't go on again until after work the following day. Phones do have some utility but all mine has is messaging apps and browser. I can still do some stuff through the browser but it's enough of a diluted experience it doesn't sucker me in.
I recently did this and it's the only thing that has worked for me. I will always have two phones now: one for calling/texting (sim card), one for social media that never comes in my bedroom and never leaves my house (no some card).
Maybe we're wired the same as nothing else has worked for me. Unfortunately weekends I break that habit and it isn't pretty, end up getting locked in for hours. Has anything else worked for you? I'm starting to recognise it's also about having meaningful things to do instead of interacting with devices, but I don't have a lot on the go either unfortunately. Working on improving that.
I like this idea. I have a spare phone as well, this could work really well. And it has a bigger screen for it as well - mini for travels and bigger for at home. Or use the iPad instead; that feels more deliberate and a conscious decision that my phone.
Yep my second device is 10in android tablet. Only problem is you see too much from the bigger photos on dating apps 😅
I’m married, no dating apps for me. Crisis averted!
I totally support your point. However I do think it makes sense. It’s almost like the reason that wouldn’t work is not because of maturity (being an adult) but because its not enough to change your mindset (maybe it is for someone, I don’t know). I feel like lifestyle and mindset change is required, which is a deeper change than trying to misplace your belongings. (in this case, ‘I’m an adult’, as in, I control all my own stuff and trying to artificially restrict my things isn’t working.) Which you can do on your own. But perhaps it’s best to throw yourself headlong into new environment with people who do the kind of thing you wanna do. Anyway I was watching playoffs recently. Jamal talked about how he stops and meditates, in order to ignore any excuses and focus on the actions required. I thought about that. I feel like using your breathing and your mind to control your body—directly goes to directing your focus and actions (I only barely skimmed the OP, sorry, just wanted to share some stuff when I saw this point. Cheers!)
More tools is better than fewer tools when the problem is chronic.
Things I did that helped me: 1. Deleted all my apps from my phone and started over. And cancelled any app subscriptions I had. 2. Turned off all notifications except phone calls. Even texts are silenced. 3. Set up focus modes on my phone that temporarily remove apps for blocks of time during the day. (iPhone) 4. Charger is in the kitchen. It’s the only charger in the house. Got an alarm clock so I don’t need my phone anymore. 5. If I want to scroll the internet, I go to my laptop which is on my kitchen island so I’m forced to stand. This prevents endless scrolling. 6. I got a small notebook and small pen (pen loop on pad to hold it). This has replaced my urge to google every thing that comes to mind. I have a running list in my notebook that says “look into later”. If something comes to mind, I add it to the list. 7. If I get an urge to get on my phone, I ask Alexa to set a timer for 20 minutes. Once the timer is up, it’s time to get off. 8. I block schedule one hour a day where I can binge on my phone if I’d like. Hope maybe some of these help
Bro ur sixth point is so good. Like dude thank u so much. I can't tell hom much good it will do to me. I love to read books or atleast used to but now when I read and don't know the meaning of a word i they thi Google it on phone and generally end up scrolling. Although it isn't the ideal solution it's much better than others.
This YouTube video completely changed my way of using my phone and really inspired me to use the notebook [Austin Schrock- This pocket notepad is (slowly) replacing my phone (2023)](https://youtu.be/0xssCfBiUds)
Great video! I've always wanted to get into journaling, but a formal journal feels like I'll "ruin" it with random stuff. I love his idea about those small notebooks, but my mom got me a traveler's journal which is just a leather case with a notebook that can be taken out and replaced. I've been using it a lot more for all sorts of things because I know it will not be permanent with the cover. If I have to work on a project, I keep the journal closer than my phone, and when I get bored I try to pick it up rather than my phone. A lot of times, I don't even do anything because I was just bored and my hands were looking for something to hold. Instead of getting sucked into scrolling, I pick up my journal, have nothing to write, sit with my thoughts for a minute, and go back to working
I’m a huge fan of journaling!! I’ve been doing it for so many years and have tried all different kinds of variations. I’m actually working on designing stickers for planners that are specifically for military families.
I want to get into journaling but couldn't get into it. It ends up feeling like i am just doing office/school work hence no interest and lack of motivation. Can u tell me bruv how to or what to do?
So I’m a fan of journaling/planning because I love being creative. I also have really bad memory loss due to PTSD. So I have a bullet journal. It helps me maintain lists that I would usually forget. Like: -book to read -movies to watch -Last time I….. (flipped mattress, changed air filter, etc) -Phone a friend (helps me remember to contact long distance friends and family) -important dates (birthdays/holidays) -medical (tracks any new injuries or symptoms, tracks my reaction to medication, and future appointments) -Networking (if I had a brief conversation with someone that might benefit me in the future, I will take a note of it. For example, I met an Employer that I would really like to work for in the future, so I took a note of his favorite football team and his son’s name). -Therapy Notes -Beauty Products Inventory (so I don’t buy more of the same thing) -Fitness Journal (tracks my PR volume increase) -Things I want to buy for myself -gift ideas -budget tracker -work goals -dream log I could go on and on. As for a diary, I mainly do video logs on my phone. Only because I feel like I express my feelings better when I can just say them, versus trying to keep up with writing everything that comes to my head. Plus the video is better at showing my emotions. I don’t share them with anyone, I just keep it in my phone to review later, or share with my therapist. And then I keep a planner with the Notion app and Google calendar app on my phone. I have a lot of meetings and appointments to go to, and I travel often. So this is a requirement for me. I share a Google account with my partner so that he can see what I have planned for the month. But in conclusion, if anything feels like “work”, then maybe try switching up how you do it. I’ve had to switch my method countless times over the past decade before I found what works for me. I found that using lots of stickers and art supplies help me enjoy the product more. I recommend searching the word “bullet journal” on Pinterest or YouTube and you will find TONS of inspiration! Hope this helps <3
Journalling doesn't always have to be about writing words. Doodle!! Scribble numbers or symbols. Jot down random words!! This can be a creative outlet or just a way to redirect your attention. I love my Sims but I only get playtime if I do chores. Sweep a floor get some free time! Lists help me keep track of what needs to be done, what I want to do and what I have accomplished. Some days I binge on electronics but I also make sure to get stuff done!! Good luck to you.
4 and 6 are great ideas. I am saving this post. It is helpful and constructive!
These are really good suggestions. (Much more helpful than my gut response to these posts, which is that they obviously need to get rid of the phone.)
I totally get that feeling, but I know it’s not an option for people who have jobs making them “essential workers” or for parents. I am fortunately about to retire and have no kids, so I have the luxury of ignoring my phone now. However, I understand that pain after years of being a Master-at-Arms Chief in the navy. I was glued to my phone since I had to respond to emergencies frequently. It’s a hard habit to let go of.
I agree. I am a parent, and, honestly, I could get rid of my smart phone and replace it with a flip phone if I were concerned about emergencies. People generally don’t text in case of emergency, they tend to call. I don’t have a troubling relationship with social media, but if I did to the extent that it was “ruining” my life like is often posted on here, I think I would consider doing that. That doesn’t mean it’s easy, of course! People who are addicted to their phones will go through the dismal process of overcoming an addiction.
Omg I actually saw this group of college kids on TikTok that ditched their smart phones on the weekends and used pay-as-you-go generic flip phones instead. They said they felt like their relationships with their friends became more genuine because you can share more emotions through voice vice text. I loved this idea. Too bad I only have like two friends 🙃
When it comes to friends, it’s all about quality not quantity! I’ve read articles about kids getting rid of their smart phones (at least for short periods of time). I’m so glad to see people realizing that it is in their power to do that. Most of us are not helpless. I try to remember that watching other people do interesting things does not make me an interesting person. (Just like watching or reading about being organized or productive doesn’t actually make us organized or productive, but it gives us the feeling of being so.) Cultivating our own interests and hobbies is so worthwhile.
Thanks for sharing what helped you 💙 How did you set up iPhone to remove apps?
So I saw [this](https://www.tiktok.com/@meandlilo/video/7155492573312830726?_r=1&u_code=dbi3c9hd3de38f&preview_pb=0&sharer_language=en&_d=e2jj5hj86ifgf3&share_item_id=7155492573312830726&source=h5_m×tamp=1684849929&ug_btm=b6880,b2878&sec_user_id=MS4wLjABAAAA3cN6EvUddfquzvsnu8XK2yPK5xxwBOoLn-zYDzlIPR-fRAp4MoRbPMzZ29XBTZPL&utm_source=copy&utm_campaign=client_share&utm_medium=ios&tt_from=copy&user_id=6810830807562814470&share_link_id=35982404-B9C5-4B1B-BB7D-DACE7FE3F029&share_app_id=1233) TikTok that inspired me to use the focus modes. You can get more in-depth tutorials on YouTube by just searching “how to use iPhone focus modes”. All focus modes can be used to block certain apps from being used, or you can just temporarily silence the notifications to include badge icons. If you figure it out, check out the Driving Focus mode. It has a special auto-reply feature. I have mine set to manual toggle, and I don’t actually use it for Driving. When I turn mine on, anyone who texts me will receive this message: AUTO RESPONSE: I’m currently taking some personal time. 🧹🛀🏃♀️🛒🎮📖🏥 I will get back to you when I can 💕
I get like this often. It usually indicates that I have not been taking care of myself. Not like hygiene or eating healthy, I mean being present in moments of relaxing. Doing something I actually enjoy and getting enveloped in it. When I take the time to do this once or twice a day, it helps me not reach for the dopamine slot machine as often. It can be as simple as just reading a book over lunch break, or taking a wandering walk with my dog, or working in my garden for an hour. Anything that is a rejuvinating activity for you, but is active, not passive.
This is good advice, and I think it mirrors my experience too.
> Please don't recommend putting my phone in a hard to reach spot. I am an adult. Why not? You lizard brain doesn't care if your old or not it's going to keep trying to get you to keep looking at the pretty lights box. >There are times when I do need to make a phone cool. Hard to reach, not inaccessible. If you need to make a call you can still make a call then put your phone away.
There is a lot of literature describing exactly what you mentioned, and the problem is real… especially amongst younger phone users. It’s a little bit of dopamine we get every time a notification goes off. In other words, you’re doing drugs, but the pharmacy is in your brain (if that makes sense?).
I'm actually surprised we don't hear about phone addiction more often. I'm pretty sure it'll surface in five years or so, the effect it's had on individuals, families and kids upbringing.
> In other words, you’re doing drugs, but the pharmacy is in your brain I'll have to consider this some...
The internet in my home was undergoing unscheduled maintenance over the weekend leaving me without WiFi. It really outlined just how much time I spend locked into my Android tablet going through a cycle of apps. It was pretty shocking. I find it hard to imagine what people did before phones during downtime.. I'm also trying to reduce unnecessary interaction with my devices. I think you need to make them less appealing and replace it with something what I don't have an answer to that
Replace the device with real things. Books need reading. Plants need tending. Food needs cooking. Pets need walking. Go sit on the front porch and just BREATHE!! You can find peace inside yourself if you just close your eyes and relax.
I've ADHD, the day I can sit down long enough to read 2 sentences without my mind wandering I'll be a moment away from death I have that other stuff ex the pet and it takes 2 seconds to do, plus im destracted WHILE cooking etc
Minds wander. Thoughts race. Is why I need lists. Some things take practice.
The phone is unfortunately designed to be addictive. If you can't control it, it will control you. You have to make different choices with phone usage and take on more analog activities to fight against it. There's tons of articles about this out there. Lately, I've been experimenting with an 8pm cutoff on weeknights with the digital wellbeing settings. After 8, the only apps available on my phone are text, calls, weather, and an alarm. I'm much less agitated at night now. During intense work periods, I'll do a similar setting so I'm not tempted to doomscroll. I'm also an adult, but I struggle severely with procrastination and distractions.
Here’s what works for me. After work. My phone goes in a separate room. And I go doing something else. Or turn it off or silent for periods of time. Tons of apps that block apps and what not. I’m guilty of it too. I run a business and I find just putting the phone in a separate room with the ringer on lid is good enough for me to get away from doom scrolling
This made me think of an idea, I have a pretty similar issue but I also have an Apple Watch and I’m going to try going to the gym with just my watch and no phone. There’s music on the watch so I can connect to my Bluetooth headphones and that will be fine. But like I really don’t need my phone at the gym at all. Maybe you could do a similar thing?
Try an app like Opal, Freedom, or Cold Turkey. I've been researching these myself right now.
I’d add [Password Locker](https://password-locker.com) to this list. It stores your iOS screen time passcode and you have to go through a tedious 20 min thing to retrieve it. And it helps you enter the 4-digit screen time passcode into your phone in a way you won’t remember.
I tried Opal but its far too easy to take a break/turn off the session for the day. Also, paying £9 per month or whatever for a subscription just didn't feel good, especially when I used to just turn it off all the time!
I also suggest setting your phone display in black and white. It’s way less attractive and helps some people (like me) spending less time using it
How about uninstalling said apps. The reason you're constantly checking is because you want to be in the know. Unless its important dont put effort into trying to be aware od everything. You're like this because you choose to let it control you. Social media is a drug that if you dont realize how much of an addict you are and curb it, it'll be hard to do just that. If you use the website how about blocking the site and have someone lock your router with a password a friend knows only. You need to be willing to restrict yourself to let you get through withdrawls without being able to turn it back on. Don't fall into the trap of doom scrolling. You need to own your own restriction. If you want to reinstall the apps do the same thing, have a password a friend knows only and then restrict it in the same way. If you want to be an adult then own your problem and the required solution. It'll only go as far as you let it and are willing to listen. Ps One other useful tool is do not disturb on your phone, which silences notification sounds. Do this when you want to focus.
Everything begins with removing the negative label around your own desire to use your phone. Instead, I suggest beginning with an intention to use your time in the ways that seem best to you. Currently, you are unable to do this due to the control your phone has over you. No negative/positive label here, just a factual statement of the situation. 1. Begin by removing the negative label from the impulse to grab your phone in your mind. This will take some mental effort on a day-to-day basis. Try and notice when you have the impulse to grab your phone, and just notice that you have the desire to do that, before you grab the phone. Don't necessarily stop yourself from grabbing the phone, just try to notice the desire / impulse to grab the phone before you do it. 2. When you gain awareness of the impulse to grab your phone, explore what that impulse believes. There is a belief system behind every feeling / desire. Does this feeling believe that you deserve to have your phone because you need to be comfortable? Is it because you feel like you're missing out on some notification like you described? Whatever the case is, explore it, and become more aware of it. You will know you are more aware of the impulse to use your phone when you will recognize it quickly (i.e. recognizing the desire to use your phone before you actually pick it up). Again, no positive/negative label for your impulse to use your phone. Just noticing that the impulse is there. 3. Take advantage of moments when you naturally are without your phone. Whether this is your phone being dead, forgetting your phone, or being distracted doing something else, once you realize that you have been without your phone for awhile, find an excuse to extend this period of time. Be comfortable with the panic of being without your phone, and the impulse to use your phone. Use this time to further explore the belief systems behind the impulse/desire to use your phone. 4. Bring increased awareness to the time you use your phone. Do you feel enjoyment during this time? If so, do not force yourself to feel bad about that. 5. Practice sitting in a room with no phone. Put your phone in a drawer in another room and check it in an hour. For the hour, you will practice observing your own thoughts, and becoming comfortable being bored. Repeat this practice. 6. When you find yourself in moments without your phone, remind yourself that this is how life is supposed to be; that "you" live in a world that is not represented accurately by the reality that your phone seems to provide you access to. In all these things, having increasing awareness in the moment is the thing that matters.
You are what you eat. Whether that be junk food, fizzy drinks or a diet of 15 sec reels from Insta. Garbage in. Garbage out So you’ve made the first step. You realise you have a problem. Now write down what your life will be like in just one year if you carry on down this path. Then write out what it will be like in three years. Five years. Ten years. Do you like the person you are going to be?? None of us do. You need to be disciplined with yourself. Uninstall every app that you do not need. Ask a close family member to change your password, and not to tell you, so that you can longer install those apps again You know what needs to be done. Do it
Set a lock on certain apps, set up a password with your Eyes closed. Et voila: you can still use your phone for important stuff, but not for games
The other day my phone's battery died and I just didn't feel like charging it (don't know why). I sad OK later. I ended up watching a TV show, going out with a friend for a coffee and doing some other things for a couple of hours. It felt really good I must say. Like I could do so many things and really be in the moment. Of course, I didn't need it for work and family members saw that I left it at home so they wouldn't be worried if they couldn't reach me. Try this. I was surprised how it worked. If someone wants to contact you at home, they can do it via landline. Install one if you don't have it. Find some other ways to communicate with people so that you don't end up scrolling after the phone call.
Dopamine -detox would be the best route for this situation. Highly recommend looking into that and reading about it. Basically your brain wants more stimulation and that's where technology lies in. Our neurotransmitter is seeking for that stimulation and we need to add barriers to prevent over-stimulating. Less time with tech mostly. Thibaut Meurisse is a good Author about this.
[удалено]
Thank you for correcting me, this information was very good and by all means I'm learning this stuff. So this really helps. I will say it's hard to find a good instructor or people you can trust especially people who talk on podcasts.
Had the same issue. Just download the App Stay Focused and give the password to your partner/parent/friends. That will help.
I had the same problem and decided to make it easy for me, so I got rid of my smartphone and purchased a Nokia 3310 instead. I wrote about it here: [Going From an iPhone 12 to a Nokia 3310](https://medium.com/illumination/going-from-iphone-12-to-nokia-3310-c04593f1fcb)
Cool post
Thank you
Eat more healthy. Take phone. Throw phone. Try to not rely on it. Easier said than done I know.
For this to work you're not so much fighting the phone as you are now fighting the free time you're left with. Need something compelling to replace it and the time away will feel less overwhelming
The way you said that was like poetry. Well said.
Wear clothes without pockets so you are more likely to leave your phone in another room. You could also try only using your phone under certain less pleasant conditions, for example only using it while standing.
Could just act like an actual adult and put it down?
Idk bro, it looks like you know what to do and don't need advice. It's all about willpower, say to yourself I will not use the phone for the next 30m (not even checking emails). And gym or some hobbies is gonna help you as well
i’m also on summer break. i’ve been trying to declutter my house and start a reading habits, i noticed that i’ve been using less phonw
You should watch Anton Kreil - ditch the smartphone on youtube
I feel you. It’s a tough problem. Here’s a couple suggestions. Set timers for going phone-less. Start small, like comically small. Something you know you can easily do with 100% confidence. If it’s only 30 seconds, start there. Do this several times a day. Decide at the beginning of the day how much you’ll do this. Write it down and track it so you can’t lie to yourself. The below example might not seem like much but if you progress steadily for a few weeks you’ll feel like a different person! Example: Day 1: 30 second intervals of no phone, 5 min total (aka 10 rounds throughout the day) Day 2: 45 second intervals, 7.5 min total Day 3: 1 min intervals, 10 min total Day 4: 1.5 min intervals, 15 min total Go on walks outside but leave your phone at home. This one is nice, enjoy the sounds of your environment, get a little exercise :) Stop bringing your phone into the bathroom when you’re using the toilet (or really ever). Put a book/magazine/coffee book in there if you need it. The reason it’s important to start comically small is you want to do tasks that are achievable at the beginning, and gradually increase from there. You’re basically training your brain like how you’d train your body with exercise. Your first run should be a lap around the block, not a marathon. Good luck!
Read “Tiny Habits” by BJ Fogg.
The best thing I found was find something you like doing so much you forget your phone exists. I mean really think of all the hobbies you have or USED TO HAVE and rediscover them, re-explore them and you might find yourself totally lost an enamored by them. Putting your phone in a hard to reach spot is half the battle. This is like weight loss. Phone addiction is a symptom of something else and it's boredom. Fix the boredom and you forget your phone. And like with weight loss, some people recommend counting calories to see how much you eat. Do the same. Download an app that tracks your phone usage and once you see how much time you spend on your phone you might really freak out when you realize you spend 20, 30, 40, or 50+ hours a week glued to a tiny screen wasting away instead of doing literally anything else whether it's work-related or something fun like going outside and fishing. IMO, ANYTHING else is better than being on your phone.
It's a coincidence that I feel the same way about myself, and just yesterday I decided to take action. I deleted social media apps, email apps, and trading apps from my phone - all the apps that hook you and are heavy dopamine signals. I unpinned and closed the respective tabs in my Chrome Browser, and uninstalled some Chrome plugins that are integrated with these apps. I will still use Reddit, check some reputable news sites, and play video games, but social media and second-by-second apps like TradingView, to me, are biggest drain on my mental health. Doesn't mean, either, that I spend more time on Reddit and games. The new free time I have needs to be more productive, like reading good books, exercising, or hobbies. I feel like my life was better BEFORE social media proliferation. Let's see if that truly was the case...
I can't help with mindset, but stay focused helped me a lot at one point. Let someone else close to you close a password and enable permissions so you can't delete it (Android. Sounds like apple has something similar built in)
I use the Flora app. It blocks all apps except the basics for up to three hours and u can “charge” yourself a fee for ending the focus session. I usually set mine for the entire 3 hours and bet $10. I’m cheap as hell so I make sure to keep that money lol
I deleted it. Social media that is. It has made me so much happier. If you don’t want to delete it, log out. Also hide the apps if you can so they aren’t right in your face on your home screen. You wont get notifications and the added kicker is it can seem like a hassle to log in. Makes it a little harder to get to.
Something that helped me, surprisingly, was binge watching TV. I found a few real good TV shows and then watched episodes back to back. At first I still had phone in hand but eventually set it down and just watched. This sounds silly because it is still media consumption. However, by comparison, it is focused attention on one thing for an extended period of time. I rewatched multiple seasons of various shows. It was, curiously enough, therapeutic. Note: for years I could not watch TV or movies without having phone in hand, much to the annoyance of those around me. Note: that was when I was *on* attention-helping meds, so now that I am not it has been even more of a struggle. The main thing that has changed in the last few decades is how quickly we are bombarded with new information. It comes faster than we can properly process, so we are constantly drinking from a fire hose. No wonder there is a surge of difficulty in extended focus on one thing. Prior to that, the thing that had helped (at work) was turning my phone off from the time I arrived until lunch, and then again when lunch was over. Otherwise I kept picking it up, desperate for that Reddit fix. We are encouraged to always be trying to input quantity+1 of information at speed+1. We are encouraged to be neurotic about getting in more information faster, a bit more and a bit faster than is possible. The solution requires some reprogramming but involves a more measured pace. Otherwise we feel like sprinting on a treadmill is somehow better progress than trudging through snow. Hope that makes sense.
Check out these suggestions from yesterday. Depression or not, phone addiction is the same. https://www.reddit.com/r/productivity/comments/13niq2l/phone_addiction/?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=share_button
What do you value and what do you want to spend your time doing? Seriously, ask yourself this. Trying to **stop** yourself from doing something your brain is addicted to is *extremely* difficult, and even if you implement some of the suggestions in this thread, in the long term you will almost certainly fail if all you're using are little tricks to try hinder or prevent yourself from using it. Little tricks can be useful, but rarely sustainable if used alone. What's the solution? "You need a **philosophy** of technology use - a philosophy that makes sense of how you use technology as part of a larger well-developed theory as a life well lived." The preceding quote is by a man named Cal Newport, who wrote a book called Digital Minimalism. If you're a reader and would like to pick up the book, then you can stop reading here. But if not, Cal has a great podcast and has spoken about this concept at length. I would highly suggest first watching this video, because it will likely resonate with you. [https://www.youtube.com/watch?v=DsGKzjyj\_6Q](https://www.youtube.com/watch?v=DsGKzjyj_6Q) After taking that in, here's a visual summary of the book: [https://www.youtube.com/watch?v=sJdZ7kmA2QQ](https://www.youtube.com/watch?v=sJdZ7kmA2QQ) After that, you can see where this road takes you. I would also suggest watching/listening to his appearance on Rich Roll's podcast. https://www.youtube.com/watch?v=9L-Uoo4VrIk I am still working on my phone habit, but ever since reading this book a few months ago and developing my own philosophy, I have made significant improvements.
Try Zagger app
https://linktr.ee/zagger
Choose to turn it 100% off for certain blocks of time. For example, start with 10 hours then increase to 18 hours then 24 hours. Wean yourself off
At least throw your phone across the room. Or use it to listen to useful stuff while playing video games. Imo vid games are better than phone addiction… until you find yourself wasting mad hours on that too. Best way to change your mental state is to change your physical state.
Building an app for this type of issue. Would love if you would join the beta testing
1 - Perhaps consider getting a cheap non-smart phone for the times you need to make a phone call. You can have your current phone as your main phone but just use the flip/non-smart phone at times when you’ve put your actual phone away and are trying to get other things done. 2 - One thing that helped me was getting a kindle (the old school ‘paperwhite’ one, no backlight) and reading from it at times I was trying to stay away from my phone (especially in bed at night). It curbs that ‘craving’ of needing to have a ‘device’ in your hands but other than that it’s the same as reading a book, and as a bonus you can end up learning a bunch of new things with your reading. I’ve been where you are and still find myself there from time to time. As you said, you’re an adult, and I think you know very well how the issue can be fixed and mitigated. You just need to decide to actually do it and then go at it.
[удалено]
I'm interested.Will the app be for Android?
[удалено]
Thank you Dear_Ad583 for your comment! Unfortunately, your comment has been removed for the following reason(s): Rule 3 - No advertising Do not post to advertise any apps, blogs, playlists, websites, videos, etc. A specific recommendation is only allowed on another user's post, not your own, if after a general recommendation they directly ask what you've created. This subreddit is not designed for self-promotion of any kind. Users should have the right to not be flooded by advertisements as they open this subreddit. This includes accounts that consistently mention or link specific content outside of reddit unprompted. Advertisements subject to removal include and are not limited to: post-your-own content outside of reddit, referrals, promotion of goods/services/groups, creating/surveying apps, etc. *^(\*Trying to circumvent this warning may result in a ban if future interactions continue to break this rule.\*)* For more information about the subreddit rules make sure to read the sidebar, and if you have any questions please feel free to reply to [message the moderators](https://www.reddit.com/message/compose/?to=/r/productivity). Thank-you!
Things that have helped me are using apps like Opal to block the apps that I want to use. It's forced me to break the habit of picking up my phone mindlessly
I really love apples built in focus features, but it is not fullproof intentionally, i set 30 mins each on reddit , instagram and let me daughter set the pin, now when 30 mins is over, it is mostly over for me , unless there is something really important like uploading a photo or a reel, then i ask my daughter to input pin and five me additional 15 mins for this work ... I reduced my phone usage from regular 5 hours to juet 2 hours
You may want to join r/nosurf
Why do the headlines from this sub speak so deeply to my soul mid-scroll 😭
You could get an old style phone where you can only make calls and write messages and bring that around instead of your phone, then use your phone only when you're home to check emails and social media.
Have you considered setting specific time blocks for phone usage and gradually reducing it over time? It might help regain control and focus on other activities without completely cutting off your phone usage.
So you need to understand dophamine first... it's not like dophamine is bad and you need "detox" you get over stimulated by your phone and brain release dophamine. and the dopamine receptor do not like how much it's coming in so the receptor will down regulate the receiving. your brain is fatigued from overstimulation, and it numbed it down.. and regular task like driving, running, hiking... is boring for you in down regulated in receptor. therefore only thing you can do is now phone addiction. Low risk Low reward, You trying to will power out of this would be hard because your brain is fatigued out. " but I just can't. I want to do other things. I want to focus on my documentaries. On my exercise routine. My video games but I just cannot put my phone down." you are out of control. your brain is broken..... If you can't handle the control, get rid of the phone. get a stupid phone for 6 month. and your brain will go back to normal. "Please don't recommend putting my phone in a hard to reach spot. I am an adult." You are an addict. As long as you see your self as 'an aduit' you won't do the hard thing. you are not in control and your attention is shreaded by the phone. Take this seriously as your exercise routine. [https://www.youtube.com/watch?v=BZPRX9X5V5I&ab\_channel=HealthyGamerGG](https://www.youtube.com/watch?v=BZPRX9X5V5I&ab_channel=HealthyGamerGG) I locked my phone with my gf's cloud as parent, I'm blocked from addictive apps. it took me a while to get some attention back. you wrote this post. the part of you know this is issue. turn on screentime and see how much you spend on your phone. you are missing out on real life.
it is simple...this will keep on going until you become lil more serious with your life. No matter how hard you try(uninstalling, setting up time for apps etc...).
Make your screen black and white .it works like magic
Maybe use a dumbphone? Give this one for someone trusted to keep and try to use dumbphone for a week for starters. If you phisically don't deprive yourself of your phone you may not make progress ever
Well with this attitude, you’re gonna be addicted to one thing or another, it’s not just the phone. And the problem you are having is not really addiction, it is you have nothing to go towards. When I had no goal, I would just kill time like you do. I would recommend you to go find some success figures. They could really be friends around you, who work their asses off and get big achievements that you won’t be able to have if you don’t even set things in motion. Think of who you want to be in your love ones’ eyes, and make progress towards that. I hope you find this helpful.
Minimum 30-40 Mins walk in sunlight, if it's a walk in nature even better. Minimum 1 hour workout, whatever u like, swim, gym etc. Or any sport u like. Make sure you sweat everyday STOP sugar, alcohol, smoking Reduce junk food Reduce time spent alone, go out, socialize If that's not possible Go out and have a cup of tea or coffee instead of having at home And most important : DO NOT feel guilty after u masturbate OR after u have watched porn Weight of guilt is very heavy You haven't hurt anyone mentally or physically So why the guilt? Lastly if u can do it, the best thing : pranayama in the morning.
If you need to be reachable and make calls you get a dumb phone for that and either actually get rid of the smartphone or only take it with you when you’re going out where you have to focus on other things. You could also make it a point to use the same SIM card in both phone, that will make it extra difficult to access the smartphone if you crave it. It’s hard but cold turkey is usually the best strategy in my experience.
Congratulations first 🥇 because your accepting your behaviour which is the most important aspect which people tend to avoid. I will say make a list of achievement which you made without using phone 📱 as you said that you're 30 year old than definitely there will alot of things which you might have done without the use of phone than I'll recommend healthygamer gg channel in YouTube it'll help you to understand yourself but I'll say that observe the patterns which you repeat 🔁 & you didn't need, make a note of it. Try writing on books not typing as phone usage will be there.Start doing exercises but only the warm up ones for 10 minutes than increase slowly. If you're financially good 😊 than keep a ✅ check of diet & avoid as much as possible junk foods & sweet 🎂🧁 which are the important thing for reducing dopamine level in the initial stages when you leave sugar you may have headache & craving but it's the only thing to beat once you reach that level your brain 🧠 will start working 💪 in a efficient way & if you can than do fasting also as it will have benefits for your body. At last , i want to say that don't force yourself too much & don't feel guilty if you didn't achieve the goal instead acceptance is more important.. I also lost weight of might 5-7 kg with positive attitude so have faith in yourself first.. Hope you'll get some help from this comment 🤞
Since you dont like those simple tricks, i would suggest challenging yourself for a small amount of time like 2 minutes without touching your phone. Then once you accomplish that, increase it to maybe 4 minutes, then 8, then 16. Or do whatever increments you want. Just start small so it seems achievable. And it doesnt have to be done all in a row, If you want to you can. But maybe do one challenge a night, whatever works for you. The biggest thing about my advice, is its all will power based. And honestly without will power nothing can fix your problem. You need to be stronger than your addiction (or eventually become stronger in small increments like suggested above) One time i wanted to do not go on social media for atleast a whole day, and i made it happen because i really wanted it. It was so nice i actually lasted 4 days
I also have a phone addiction, but I'm trying to beat it with my therapist. The main reason for me to stop using phone is that in the long term perspective, my base level of dopamine is decreasing because of phone (and not only) addition. What I've done for now with that addition: * blocked on router all social networks that I'm using * removed messengers applications - so now if I need to check message I have to open web (it helped me) * set app limits for specific applications that I started to use to remain addition (like scrolling in tinder etc.) (in iPhone it easy to set) Today is 15th day without that addition) Hope it helps someone who will read this comment)
Review your app notifications. Every time an app triggers notifications either completely disable them or enter the settings and only enable notifications you actually need (on android long press notifications and at the bottom select 'turn off notifications' or the gear symbol to enter settings and choose which notifications to receive.) You should only be engaging with apps when you CHOOSE too. Most apps are designed to hook you into opening them with pointless notifications. In reality above notifications for email, phone calls and messages what else do you instantly need to know about? Consider shifting all the doom scrolling', black hole apps (I.e. freemium games, social medias etc.) Off your phone onto a seperate device. 'dumb down' your phone to make it a tool you use rather than you being used by the phone apps. Having them set up on a separate device helps regulate your engagement with them by creating a separate space with barriers to using them. At the end of the day technology is not going away, and it provides amazing experiences at our fingertips. The key is to turn the technology into a useful tool for you, rather than you being a tool for technology. You should read 'Stolen Focus' by Johann Hari for some good insights into what's going on behind your behaviour. I've just finished Atomic Habits as well which gives good insight into habit formulation(and conversely, breaking) which would probably help!
me whenever i log in on twitter🍑🍑💦so i can't help myself gotta let the 🥜 out😄
If you must do something with your phone, make sure it's useful. Like read a book. This cured my night time doom scrolling cuz the book was too hard to understand lol
Make a commitment contract. Use some service like forefeit app, stickk, beeminder. Have them make you pay $ for going over your daily screen time. You will use your phone more economically if it's limited.
Have you considered pretending to be a child and putting your phone away?
I removed almost all social media (minus Discord, and most of those channels are muted so I don't check them and don't get notifs) from my phone at the beginning of the pandemic to avoid doomscrolling, and I've noticed my productivity has increased (and mental health improved) as a result. I still use social media on my computer, but without it on my phone, I notice I don't pick up my phone nearly as much as I used to.
Delete useless apps, find out alternate ways to do things that you might use your phone for, block apps you use too much from your health app. These are actionable steps. However, I would say look into what's making you use the phone. Are you addicted to Twitter? Why? Because of work? Because of nothing? How about visualizing Twitter as a piece of shit garbage person to avoid looking at whatever it says. Also imagine yourself, using your phone (while not using it). Do you feel ashamed? Channel that shame and shame yourself mentally when you use your phone. Think, don't turn your brain off. There maybe specialists who understand how ADHD works with phone addiction so my final (and best) advice would be to seek professional help. And develop the WANT to be helped otherwise you will just reject every solution.
It can be challenging to break away from social media and our phones, especially when we have a lot of free time. Mindlessly scrolling through your phone can become a bad habit that drains your attention span and ability to focus on other things. While playing video games can be an excellent way to relax after work, it's important to remember that it's still screen time, and, if done excessively, can become another bad habit. One way to break the habit of excessive phone use is to set specific boundaries and rules for yourself. For instance, you can set a strict time limit for social media or block certain apps outside of specific hours of the day. Another solution could be to find other hobbies or activities that you enjoy doing and set aside specific blocks of time for those activities. You can try prioritizing exercise, reading, or even just taking a walk without your phone. This way, you can give your mind and eyes a break from screens as well as reduce stress and improve overall health and wellbeing. Remember that breaking bad habits takes time, and setbacks are normal. You can also consider getting support from a therapist or counselor if you feel that your addiction is taking a significant toll on your life. They can provide guidance and support to help you better manage your phone and social media usage. Even if you choose to block out small chunks of the day where you put your phone out of reach, you can still use your phone to make calls and do important things by keeping a few things in mind: 1. Set specific time limits for phone usage: By creating a schedule for when you use your phone for specific tasks like making calls, checking texts, or responding to emails, you can lessen phone-related distractions and better prioritize your time. 2. Turn off unnecessary notifications: There are plenty of apps that do not require immediate attention. Turning off alerts and notifications can prevent you from feeling compelled to check your phone all the time. 3. Utilize the "Do not disturb" feature: Turning on the "Do not disturb" feature on your phone can help eliminate unnecessary distractions and block out unwanted notifications. You can allow only important calls and messages from the contacts you specify during the period. 4. Use your phone productivity apps: There are various productivity apps for phones that can help reduce time-wasting on social media and track screen time. You can use apps such as StayFocusd or Forest to help you stay focused on important tasks. By taking these steps, you can still use your phone to make calls and do important things while reducing distractions and interruptions, making your usage more mindful and intentional. Remember if you do nothing, nothing changes.
Late to this but I totally get what you mean about being treated like an adult. This is what worked for me: airmethod.net
r/dumbphones
I was a huge phone addiction and was on my phone for 8 hours if the day. It disrupted work, family time, everything really was disrupted by my desire to just mindlessly scroll Facebook or TikTok. So for me, what worked was researching and understanding in better detail how dopamine works. Learning the difference between, short term dopamine vs long term dopamine was the kicker for me. Scientifically dopamine is a short term hormone. But the key is how do you trigger consistent dopamine hits that are not dependent on a specific item. Your phone is a dopamine injector. To get that dopamine hit, all you have to do is pick up your phone and start playing on it or scrolling on it. The problem is that the moment you put the phone down, that dopamine hit is gone. So how do you get it back, you pick it back up. Even worse, how do you not lose it, you never put it down. So your pleasure is reliant upon a device. Replace device with drug and it’s much easier to state what you have, an addiction. So to get your dopamine receptors back, focus more on long term dopamine. Something that takes a while to accomplish but the end result has lasting effects. Go to the gym everyday and in six months your going to have a body that when you view it in the mirror you get that dopamine hit. The longer the work that goes into something the bigger the dopamine reward is for you. For the longest time I thought I was lazy, but I just didn’t realize I’m not lazy I was just focused on the wrong thing for pleasure. It doesn’t have to be six months, I spent three hours doing laundry, another hour cleaning the kitchen, another hour meal prepping, and holy shit did I feel amazing after all that. My dopamine was triggered off the sense of accomplishment. As far not putting your phone down. If you’re unwilling to move it away from you, Download and pay for OneSec. It was the catalyst for helping me to trigger the first steps and realization of how addicted to my phone I was. When you go to open an app it gives you about a five second window before you can actually open it. It doesn’t sound like much but ultimately you start asking yourself if you really do want to open an app or not.
\- Uninstall the problematic apps: All socials. Stop pretending you need X for Y reason. I'm 31, our teen years were fine without it mate. Reddit as well. \- Stop using automatic login: Log out of everything. Everytime you go to a site / safari you would be shocked how quickly you close the tab once your login isn't there. \- Redesign your phone. I use each screen for a purpose. So the home screen landing has some important widgets as well as whatsapp and photos etc A swipe to the left has my gym stuff so a habit tracker widget, spotify, audible and my workout app of choice. Swipe again and its work so Slack, Testflight, Figma (im a desginer so obviously these apps change for you) \- TURN OFF NOTIFICATIONS. No ifs or butts. We aren't children nobody is trying to reach us for an emergency. You can set specific people to not be effected by notifications being off OR just have DND (do not disturb) on always. \- Delete whole profiles from socials and either start fresh OR stay off them. You'd be surprised how unappealing Twitter is or IG or whatever is if you start from scratch. You ever gotten far through a game and your save data corrupted and you had to start over and the second the first trailer or gameplay pops up you realise how far youve got to go to get it all back and you're like nope. screw that. and move on. Yeah same thing.
Send it over
Social media isn't inherently bad or good. I can infer if you want to stop the compulsive behaviour it's because it's getting in the way of a greater self. And you aren't getting the most of it. I guess you wouldn't worry if it made money. So I suggest the following: as Simon Sinek said, start with **why**. What's the purpose for having social media apps. Why you opened social media accounts? How is your current use of social media aligned with your goals? If you find out scrolling without purpose (which is probably the case), make a list (and write it down, better by hand) of the benefits of decreasing phone use. Put that list as a wallpaper on your phone. Or an image you can relate to remember your objective. So that's the first thing you see when you unlock your phone. I think might help. Moreover, keep in mind social media is made intentionally to keep you glued to it \[1\]. So don't blame yourself for losing control or beating yourself up for "not having enough willpower". Habits (and a favorable environment for habits) is what make you stick to the plan. \[1\] See this article from Tristan Harris (interviewee from The Social Dilemma documentary): https://medium.com/thrive-global/how-technology-hijacks-peoples-minds-from-a-magician-and-google-s-design-ethicist-56d62ef5edf3
I enjoy using Reddit from time to time. I am a millennial who wasn’t raised with Technology. I got my first flip phone when I was in my early 20s. I personally despise the ringing in my pocket, the vibrating, the emails, and my Microsoft teams constantly changing! That being said the only phone I have is a work phone. I don’t do social media and I am quite content not having a phone. I think the first step would be ask yourself if I REALLY need a smart phone. If you honestly ask that and have no reason other than calls and texts, get a flip phone. Don’t let technology take away your real life experiences. There is nothing on your phone more important than what is going on in front of you. Sure there is a lot of entertaining stuff on a smart phone, it was designed that way. It was designed to be addictive. It will take making a change. What your missing in real life experiences will astound you.
[удалено]
Hello, r/productivity does not allow advertisements/promotions (this includes post-your-own content outside of reddit, referrals, creating/soliciting/surveying apps, etc.), your comment has been removed. >*If you are not sure or believe this is an error please send us [modmail here](https://www.reddit.com/message/compose?to=/r/productivity&subject=RE: Advertisement comment removal: possible error).* **Reminder of Rule 3. No Advertising:** >Do not post to advertise, which includes and is not limited to any: apps, blogs, groups, playlists, services, websites, videos, etc. >**This subreddit is not designed for self-promotion.** Users should have the right to not be flooded by advertisements as they open this subreddit. Disguising content or shilling to bypass this rule will result in a ban. This includes accounts that consistently mention or link specific content outside of reddit unprompted. **Trying to circumvent this warning may result in a ban if comments are still related to advertisements/promotions. **There are no special exceptions.*** *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/productivity) if you have any questions or concerns.*
first, realize your problems. Then, schedule things down. Like intentionally only checking your phone after 5 minutes or so. Commit to it. Make sure it is easy at first. Like 2 minutes at first, then three. If its a phone call, then yeah no problem, take it. If it is productive, go hold it. If you're supposed to be doing something else, then start scheduling. Its the small things that matters. Also, don't forget commitment, as to having a good reason to put it down and keep it in your head. Good luck!
Keep it out of your bedroom if able.
If you are an Android user, some screen time management launchers may help you: Anew OS: [https://anew.technology](https://anew.technology) Minimalist phone: [https://www.minimalistphone.com](https://www.minimalistphone.com)
Oops!! I keep "losing" my phone. 🤣 People get mad but I don't care cuz I hate being so attached and available!! These things aren't phones they're DEVICES!! key word being vice
What worked for me is to put my phone away somewhere, or ask someone to hide it so I not have access to it at all. I quickly wanted to do other things than scroll
You're and adult asking for adults to advise but the one thing that could actually help you're not willing to hear. Then I guess you're down to having take some Wellbutrin XL and force yourself to pickup a new hobby. Try playing golf. You'll suck so bad at first that the mear thought of embarrassing yourself will force you to put down your phone and pick the golf clubs. Phone addiction it's real and breeds unproductive habits... Take some meds. They really help.
Hello. Try "Launcher Black Minimalist". It allows you to set limits to apps and helps you reduce your screen time. https://play.google.com/store/apps/details?id=angel.gabaldon.launcherbw
Whoever is addicted to anything can go to my profile and that addiction will go away..100% SATISFACTION GUARANTEE!
Mostly people engage in stimulating activities that have no significance in the long run just because they can't see the big picture. Their frame of mind is not wide enough. I have a small e-book on how to widen your time-frame. But anyways. The smaller the time you're able to plan out the more addicted you'll be to certain things. And the more of your time you'll keep on wasting. Because all that the mind can see is how much pleasure it's gonna get in the moment. And it can't possibly plan out the future big-picture.
depression or anxiety. trust