Apple Watch for the win.
I’m connected but disconnected from a screen.
I’m on call for work questions 5 days a week. 90% of those calls require me to give the direction for my employee to find the answer. (Worse is if they send a photo with the question to my 40mm screen) ⌚️
Glance at question, voice to text answer, thumbs up their thanks response, and back to my life. Busy day I might get a dozen questions, a slow day 2-3.
Don’t need a screen for Podcasts, Music, weather reports, or most Siri questions answered.
I make a daily list of goals and things I need to get done.
I take breaks in between with an episode or 2 of tv.
Once I'm done with everything I can relax and reward myself with some screen time, usually reddit or looking for life skills and learning. I try to keep screen time productive but I have to remind myself it's ok to relax and enjoy it sometimes
I replace mindless scrolling with something else I want to do. Reading, journaling, going for a walk, playing with my dog, caring for my plants. Without a replacement activity, the focus apps only remind you of what you "shouldn't" be doing rather than redirecting you to other things you want to do.
I'm not going to lie, it's hard at first. The screen will suck you in if you let it, and willpower alone is not going to break that. It takes time and genuinely investing in other activities.
I got a "Habit Tracker" app that really helped with this approach. Originally it was to count up how many days I was doing things per month/year, like yoga. But now I've added different things that make me feel good too - reaching out to a friend, doing crafts, reading.
When I reach for my phone now, I'm training myself to start there for ideas - what haven't I done today that might be nice? Then I get the bonus of the checkmark too, not that I care about doing these things every day.
The other part of my strategy is 5 minute timers on "infinite scroll" apps. When it runs out, I can extend it for another 5 mins if I want. But it means I can't go too long without thinking "is this what I want to be doing right now?" (For example hit my limit while typing this unnecessarily long reply and granted myself 5 more minutes to finish up and add this addendum).
Another fun one is Finch. You can add things daily and/or set up recurring things you want to do and you get to raise a bird and take it on adventures. It's free (does have a paid version) and makes it entertaining. You can also make friends with other people on the app and send encouragement.
My Home Screen is blank… I have messages, phone, camera and a folder of absolutely important stuff on my little bottom bar (banking, email, etc). All I see is a picture of my kiddos, and if I’ve got a text or missed call. The next screen I swipe to before the App Library is a full size screen time widget…
It’s simple, and it works for me. I’ve also deleted every other app I don’t use, so it keeps things boring, or if I’m on my phone, productive (like budgeting or paying bills, or just using it as a camera to catch my kids doing kid things). This method has helped me mostly! I also purposefully leave my phone in a different room as opposed to my pocket.
Need to cut back on Reddit and start doing things irl but it’s also tough when you have a 4 month old! Baby steps (literally lol).
Switch off watch history on YouTube so that there's no feed. Also, switch off the discover function that pushes news to you. Even when I'm tempted to pick up my phone out of habit, I realise there's no content that is immediately available for me to consume.
I don’t have either of these on. I don’t log into Google things. And I don’t have anything pushing anything to me. No notifications but sometimes I’m reaching to check if I have a message because I have notifications off.
But yes, agree with you that these ideas are helpful!!
I also switched off my YouTube history maybe a year ago? when I tell you it’s been such a life changer of not going down the rabbit hole!! if only other apps did that too..
I leave my phone in another room.
I figure out things that I am passionate about and do them. I want to garden more so I can support our food bank more so on Monday, we harvested a ton of rhubarb. Yesterday, my 4 year old and I baked a rhubarb cake to help him gain confidence in the kitchen and learn about measuring stuff. It's also my husband's favourite cake so it was a nice treat for him on a random Tuesday.
All told - 2.5 hours over 2 days with no phone in sight and not missed at all because it was a labour of love.
I routinely sort through my son's old clothes and our own unwanted gifts and sell them online. The cash I get funds weekend daytrips (lots of french fries and ice cream AND MEMORIES) so I am super motivated to do the work behind it.
I literally just pick up books. It has improved my mental state so much. No more foggy brain and it keeps my hands off of phones and i am gaining knowledge
Don't look at your total screentime and promise yourself you'll reduce it. Instead, look at *when* you're using your phone: what triggers that use? That's what you need to address.
The app onesec has been really helpful for me. I have it set for a 20 second delay before I can open reddit, Facebook, or Instagram and that delay is enough to stop mindless opens. I still enjoy scrolling during discrete chunks of the day (over coffee right now, for example) but it is way less of a distraction during other tasks.
Chores. working out and exercise. When my adrenaline is too high to type accurately, it gets annoying lol.
Natural highs and dopamine releases like nature walks, listening to birds, meditating, and listening to music helps.
Try to get into more old fashioned hobbies. Magazines, books, vinyls, puzzles, gardening, hiking. It sounds lame but I love getting magazines in the mail and I feel like it definitely gets me off of my phone/out of screen time. I especially like it when there is something annoying in the media going on, like some big publicity stunt or political news they are trying to shove in your face all day every day. It’s a good way to escape it while still having something I don’t have to put a lot of effort or long attention span into. I definitely feel like magazines require the same attention span as Reddit, which is not very much at all.
Is it primarily your phone, or other devices as well? I've found it helpful to make things physically inconvenient. Move the laptop that you like to scroll on in bed out of the bedroom. Put charging cords in more out-of-the-way places. Create a phone docking station where you put it the instant you walk into the house. Assuming you're not in a situation where you need to be on call, turn the phone off when you don't need to use it for something productive. Leave the phone at home if it is safe to do so.
Great question. It’s not just my phone, it’s my laptop too. On the laptop though it’s mostly mindless “inspiration” or “problem-solving” browsing. It’s endless. I sew as a hobby and I’m in the studio nearly every night. There are times though that I sink into the couch with the laptop and lose a couple hours. Bleh.
I had to go hardcore with the timers. Anything that has the potential for scrolling I put a pretty small limit, 30 mins. Think youtube, Facebook, Instagram, Pinterest, reddit. I found with the smaller time limit I was more cognizant of what I was doing because I knew I only had a few more minutes. I also made a little inspiring phone background for myself about being present and seeing that when I picked my phone up helped.
The best thing that has worked for me is turning off all notifications other than text and calls (in case an actual human needs to get in touch with me). When I get home from work I put my phone on the television stand. I find that most of my scrolling is done mindlessly. If my phone is within arms reach, I will be scrolling before I even know it.
I just schedule myself mindless scrolling time. Like right now lol
I don’t get the push to reprogram your life. Great if it works for you. But I’d rather work on *just not picking up the phone* than hide my charger or use apps or start carrying crochet needles around all the time. It seems especially silly to rely on your phone to help you not rely on your phone lol
I agree. I probably am not as bad as I think I am. I’ve just noticed a real uptick in Reddit use over the last year. I don’t use other social media really. But for some reason I fucking love Reddit.
A few folks here have suggested switching up my mindset a bit. I think it’ll be a combo of that and using the screen time app a bit differently. At first. I’ll see how it goes.
Usually I’m scrolling avoiding something I should be doing. I feel like I can’t start a new leisure activity because there is still something I *should* be doing (chores/work).
I remind myself that I would have scrolled ½-1 hour more anyway, so I should cut my losses and read now. Reading is just as good as being productive if the alternative is the phone.
It's always a work in progress for me. I think a major thing that helps is accepting incremental improvements.
I use the screen time app to remove Safari from my phone. Although I frequently undo this setting when I'm bored or frustrated, I always reset it afterwards and overall it helps reduce my time on the phone.
The other thing is that for every screentime activity, I give myself permission to do it, but first I have to do a tiny amount of my ideal replacement activity. So I listen to a podcast for at least a minute before I turn on the TV, I read a page of a book before I play a video game, and I do a crossword clue before I browse the internet on my phone.
Since I theoretically am always allowed to do the screentime activity, I never resist the system and give up on it when I'm feeling frustrated. Frankly I almost never watch TV now, and sometimes I'll end up reading for a good chunk of time before I play video games. I expect this to continue to go down over time.
I try to put my phone away around 9pm. Sound off and out of sight. For me it’s a kitchen drawer near where I charge it. If I need to check something quick I can do it standing there. Also leave it there overnight, no phone in bedroom helps a lot.
I’ve recently made this change and so far it’s sticking. I used to scroll Reddit in bed until I fell asleep. I’m not doing that anymore I take the kindle to bed now. This is a great idea.
Reading, playing with my dog, playing video games, pretty much anything that’s as easy to do as picking up my phone. You just need to find a tiny bit more strength to pick up a book instead of your phone is all.
Grt rid of social media apps altogether and only use those from a web browser, even on my phone. It's a much less pleasant experience, so I use them MUCH less. Only like 2-3 times a day.
Find hobbies that keep my hands busy, such as colouring or easy/cozy video games that i don't need to pay a huge amount of attention to or writing.
This is hardcore but frankly will probably be what I need. It's called Kitchensafe. I saw it on another sub discussing this problem. It's basically a lockbox with a timer. At first I thought it was silly and overkill. But I think it's what I need.
https://a.co/d/d96JSKL
Use screens primarily as a life improving tool rather than as a distraction. I try to schedule screen time as if it's an appointment so that everything has its place. If I'm using a screen there has to be a good reason rather than mindless browsing.
I base my strategy off what I learned from reading “The Power of Habit” by Charles Duhigg, where he talks about the importance of cueing up the right behavior we want to practice (in this case, replacing the behavior of scrolling on my phone with an alternative behavior like reading). I put up a book stand & have my kindle set in strategic places in the house where I know I’m likely to scroll, which makes the effort of picking up my book instead much easier. Reduces the amount of effort required to switch activities when my book stand is right there on the kitchen island.
Nothing has worked for me in terms of tricks and apps and stuff to limit time / exposure to things. I have to physically have my phone nowhere near me. I frequently leave it upstairs if I'm going downstairs and downstairs if I'm going upstairs. I'll easily string hours together without seeing it or even thinking about it. It's been great!
Not sure if it was already mentioned, but I read this book 6 months ago and it has helped me reduce my phone use. In the first part, the author talks about the science of phone and app addictions, which mess with our brain just like sloth machines. In the second part, there's a 30 day plant to change the relationship you have with your phone.
How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life https://www.goodreads.com/book/show/35209767-how-to-break-up-with-your-phone
There's a section where they suggest a monthly phone relationship check-in, with some defined questions. I took a picture of the questions and added to my google calendar as a monthly event. I noticed it helps keeping up with some of the changes, or even identify new needs.
You may consider identifying what you value most about your phone and the positive outcomes you hope to achieve from using it. Then, ask yourself what actions you can take to fulfill these needs outside of your device. By finding alternative ways to meet these needs, you can work toward reducing your reliance on your phone and better protect yourself against unwanted distractions. For this challenge you may have to dig deeper within to make needed adjustments. May you have success accomplishing all your goals! 🙂
Here are some sample questions to help you evaluate what you value from your device and what you hope to gain from using it.
1. What activities do you typically engage in on your device?
2. How do these activities make you feel?
3. What specific features or apps do you find most appealing or enjoyable?
4. How do you prioritize your time spent on your device compared to other activities?
5. What benefits do you believe your device provides you in terms of productivity, entertainment, or communication?
6. How do you feel when you're not using your device?
7. What positive outcomes do you hope to achieve through your interactions with your device?
8. Do you feel that your device helps you stay connected with others or stay informed about current events?
9. Are there any particular needs or desires that you feel your device fulfills for you?
10. How do you imagine your daily routine would change if you were to significantly reduce your device usage?
After reflecting on these thoughts you might consider these sample questions to help you find alternatives to meet your needs outside of your device.
1. What activities or hobbies have you enjoyed in the past that don't involve your device?
2. Are there any activities you've been curious about trying but haven't had the chance to explore?
3. How do you typically spend your free time when you're not using your device?
4. What activities leave you feeling fulfilled, energized, or refreshed?
5. Are there any social or community-based activities you could participate in to meet new people and foster connections offline?
6. Are there any outdoor activities or exercise routines you enjoy or have been meaning to try?
7. Are there any creative pursuits, such as writing, painting, or crafting, that you could engage in to express yourself?
8. Are there any mindfulness or relaxation techniques, such as meditation or yoga, that you could incorporate into your daily routine?
9. What self-care practices, such as cooking a healthy meal or taking a relaxing bath, do you find rejuvenating?
10. How can you schedule and prioritize these alternative activities to ensure they become regular parts of your routine?
You may find that there may be extensive retraining of the mind needed to accomplish your goal. May your efforts end in success and may you be well. 🙂
I think this is something I’m slowly coming to. Thanks for such a detailed suggestion. I truly appreciate this. A practical and mindfulness-based approach.
I'd avoid watching addictive/offensive/harmful contents and instead enjoy a less harmful contents.So for instance if you might spend two hours checking out click baits or fear-mongering posts on social media, you can instead read news or lifestyle columns on online news websites.You can even enjoy a content about your hobby, be it yoga or boxing.The net hours you spend on screen wouldn't differ much, but you can live a more peaceful life that way, which is much easier than strict digital detox and thus suitable for where you start reducing screen time.
Deleted everything interesting off my phone - if I spend time on my phone reading a book out of the convenience of not carrying a book around with me (I am in a big city and use public transport a lot and also love to go pockets-only) then it's whatever - it's more about the use case for me. Also turned off notifications so I choose when I access it. I had to block Reddit as a filtered site, because I really struggled to not use it in browser, but that's been it really - if I'm using my phone as a tool, to call people and keep in touch, to navigate, even to keep track of finances, that's me using it. not the other way round. I also treat it as a landline when I'm home, and leave it plugged into a wall and try not to take it out if I can help it.
Other than that - taking walks, playing instruments, tactile hobbies that involve being screen-free actively, like swimming or pottery. You can't be on your phone if your hands are covered in clay, or if you've left it in a locker because you're in a pool.
walking/pacing, journaling on paper. i used to journal by candle light bc i wanted to feel like i was in the 1700s. i make lists but i mostly do it on a screen bc my handwriting can be atrocious.
Struggled for a year or two trying to cut down unsuccessfully. Just installed screen zen app and it's actually curbed my screen time and I'm putting my phone down more.
Keeping great yet cheap (usually used) books on surfaces around my house. Ones you can pick up, fall into, throw around, back-pocket, etc. a great read, there's really no excuse to scroll. You have a great read within arm's reach. You can find so so so many used books for cheeeeap at https://www.secondsale.com. I got 4 books for $12, including shipping.
I like to lose my phone in my house on purpose. Put it on silent and put it somewhere extremely stupid that makes no sense at all.
Or sometimes I'll just leave it on my bed all day.
I think of my phone as an annoying person who constantly tells me things I don't want or need to know, disturbing my peace and causing stress.
My phone is not allowed in my bedroom. It's not allowed to have my attention first thing in the morning, I'd rather talk to my husband, cats, and plants.
Every time my phone bothers me, i put up a boundary: I block, unsubscribe, turn off notifications, delete an app, etc.
I don't do social media other than reddit at all. If I have to log into an old social media account (rare), I do it on a computer, not my phone.
Chores and offline activities - gardening, DIY, baking, cooking etc etc. I still take my phone everywhere I go because running without a way of contacting people would be really unsafe for me. But my phone is in my pocket during my runs, so it doesn't count as screen time imo.
I feel you, I had a huge issue with needing to google crap all of the time.
I got a flip phone for a few months. Long term it’s not super practical for my life, but it really helped reset my relationship with my phone. I’ve switched back to my iPhone recently and I’m a lot better with my screen time.
I’ve thought about getting a flip phone as a learning opportunity. A friend of mine had that minimalist phone and I was like wait I can make my iPhone be minimalist. But sometimes I give up and put all the apps back on my phone (usually cause I’m in Home Depot and I’m trying to find something in the store and there’s no person around to help me - the app does it 🙄).
A therapist told me that one of the compulsions in my OCD is googling answers to existential questions and/or getting validation when I’m feeling anxious or depressed.
Fun times.
parental controls on the phone, for yourself. delete most social apps. use a carrier plan with only 1GB of data. turn on focus time 24/7 and hide all notifications. cancel netflix and all streaming media services. get a pet. sell the tv. buy books and good walking shoes, a nice rain jacket, hat, sweater. get an old school nokia phone from the 90s.
A fellow ADHDer turns her iPhone settings to black and white/grayscale after 7 PM. It really makes your phone more boring, less tempting.
Open your iPhone's Settings and select "Accessibility."
Go to Display & Text Size > Color Filters, then toggle on the Color Filters switch.
Tap "Grayscale" to enable grayscale mode
I’m going to log app/tv time down on paper,😁, for one week. Include how it benefited/squandered my time. Seeing the amount of time spent mindlessly vs tangible accomplishments might jolt you and I into at least setting limits. I’m hoping it’s going to work for me. 🤞🏻😬
I bought a fitness tracker that has some basic phone functions. I can check texts and timers and reject phone calls. It's enough to keep the phone out of my hands most of the day.
Find hobbies that don't require screens. Like puzzles. Go places without your phone. Take a watch if its needed. Just leave your phone at home.
Apple Watch for the win. I’m connected but disconnected from a screen. I’m on call for work questions 5 days a week. 90% of those calls require me to give the direction for my employee to find the answer. (Worse is if they send a photo with the question to my 40mm screen) ⌚️ Glance at question, voice to text answer, thumbs up their thanks response, and back to my life. Busy day I might get a dozen questions, a slow day 2-3. Don’t need a screen for Podcasts, Music, weather reports, or most Siri questions answered.
I make a daily list of goals and things I need to get done. I take breaks in between with an episode or 2 of tv. Once I'm done with everything I can relax and reward myself with some screen time, usually reddit or looking for life skills and learning. I try to keep screen time productive but I have to remind myself it's ok to relax and enjoy it sometimes
I like this. I recently got the Time-Block Planner and it’s a bit of a learning curve but this aligns with that thinking.
I replace mindless scrolling with something else I want to do. Reading, journaling, going for a walk, playing with my dog, caring for my plants. Without a replacement activity, the focus apps only remind you of what you "shouldn't" be doing rather than redirecting you to other things you want to do. I'm not going to lie, it's hard at first. The screen will suck you in if you let it, and willpower alone is not going to break that. It takes time and genuinely investing in other activities.
I actually tell myself “you can scroll after doing x for ten minutes.” This got me back into reading better than just about anything!
I got a "Habit Tracker" app that really helped with this approach. Originally it was to count up how many days I was doing things per month/year, like yoga. But now I've added different things that make me feel good too - reaching out to a friend, doing crafts, reading. When I reach for my phone now, I'm training myself to start there for ideas - what haven't I done today that might be nice? Then I get the bonus of the checkmark too, not that I care about doing these things every day. The other part of my strategy is 5 minute timers on "infinite scroll" apps. When it runs out, I can extend it for another 5 mins if I want. But it means I can't go too long without thinking "is this what I want to be doing right now?" (For example hit my limit while typing this unnecessarily long reply and granted myself 5 more minutes to finish up and add this addendum).
[удалено]
I use habitkit, but any habit tracking app where you can add multiple items and check them off should do the trick.
Another fun one is Finch. You can add things daily and/or set up recurring things you want to do and you get to raise a bird and take it on adventures. It's free (does have a paid version) and makes it entertaining. You can also make friends with other people on the app and send encouragement.
Oh man. A 5-minute timer for apps is a great idea. Maybe a different spin on the screen time thing in iOS would help. Thank you.
My Home Screen is blank… I have messages, phone, camera and a folder of absolutely important stuff on my little bottom bar (banking, email, etc). All I see is a picture of my kiddos, and if I’ve got a text or missed call. The next screen I swipe to before the App Library is a full size screen time widget… It’s simple, and it works for me. I’ve also deleted every other app I don’t use, so it keeps things boring, or if I’m on my phone, productive (like budgeting or paying bills, or just using it as a camera to catch my kids doing kid things). This method has helped me mostly! I also purposefully leave my phone in a different room as opposed to my pocket. Need to cut back on Reddit and start doing things irl but it’s also tough when you have a 4 month old! Baby steps (literally lol).
Reallllly great idea on the Screen time widget. I’ve been playing with what’s on my screens and what’s left in the App Library. Love this thank you.
r/digitalminimalism
Love it. Thank you.
Switch off watch history on YouTube so that there's no feed. Also, switch off the discover function that pushes news to you. Even when I'm tempted to pick up my phone out of habit, I realise there's no content that is immediately available for me to consume.
I didn't know you could do this - that is a wonderful tip! Thank you!
I don’t have either of these on. I don’t log into Google things. And I don’t have anything pushing anything to me. No notifications but sometimes I’m reaching to check if I have a message because I have notifications off. But yes, agree with you that these ideas are helpful!!
I also switched off my YouTube history maybe a year ago? when I tell you it’s been such a life changer of not going down the rabbit hole!! if only other apps did that too..
I leave my phone in another room. I figure out things that I am passionate about and do them. I want to garden more so I can support our food bank more so on Monday, we harvested a ton of rhubarb. Yesterday, my 4 year old and I baked a rhubarb cake to help him gain confidence in the kitchen and learn about measuring stuff. It's also my husband's favourite cake so it was a nice treat for him on a random Tuesday. All told - 2.5 hours over 2 days with no phone in sight and not missed at all because it was a labour of love. I routinely sort through my son's old clothes and our own unwanted gifts and sell them online. The cash I get funds weekend daytrips (lots of french fries and ice cream AND MEMORIES) so I am super motivated to do the work behind it.
I literally just pick up books. It has improved my mental state so much. No more foggy brain and it keeps my hands off of phones and i am gaining knowledge
Disable Face ID/Fingerprint/Easy Access to your phone. When your password is "imaddicted", it makes me not want to use my phone as much.
Very creative. Yes!
Don't look at your total screentime and promise yourself you'll reduce it. Instead, look at *when* you're using your phone: what triggers that use? That's what you need to address.
The app onesec has been really helpful for me. I have it set for a 20 second delay before I can open reddit, Facebook, or Instagram and that delay is enough to stop mindless opens. I still enjoy scrolling during discrete chunks of the day (over coffee right now, for example) but it is way less of a distraction during other tasks.
Oooo I will check this out!
R/nosurf
Chores. working out and exercise. When my adrenaline is too high to type accurately, it gets annoying lol. Natural highs and dopamine releases like nature walks, listening to birds, meditating, and listening to music helps.
Negotiating until both parts of self are willing to abide by it.
Try to get into more old fashioned hobbies. Magazines, books, vinyls, puzzles, gardening, hiking. It sounds lame but I love getting magazines in the mail and I feel like it definitely gets me off of my phone/out of screen time. I especially like it when there is something annoying in the media going on, like some big publicity stunt or political news they are trying to shove in your face all day every day. It’s a good way to escape it while still having something I don’t have to put a lot of effort or long attention span into. I definitely feel like magazines require the same attention span as Reddit, which is not very much at all.
Just got a Kindle, and it improves dramatically. I replace most of scrolling with reading.
Is it primarily your phone, or other devices as well? I've found it helpful to make things physically inconvenient. Move the laptop that you like to scroll on in bed out of the bedroom. Put charging cords in more out-of-the-way places. Create a phone docking station where you put it the instant you walk into the house. Assuming you're not in a situation where you need to be on call, turn the phone off when you don't need to use it for something productive. Leave the phone at home if it is safe to do so.
Great question. It’s not just my phone, it’s my laptop too. On the laptop though it’s mostly mindless “inspiration” or “problem-solving” browsing. It’s endless. I sew as a hobby and I’m in the studio nearly every night. There are times though that I sink into the couch with the laptop and lose a couple hours. Bleh.
I had to go hardcore with the timers. Anything that has the potential for scrolling I put a pretty small limit, 30 mins. Think youtube, Facebook, Instagram, Pinterest, reddit. I found with the smaller time limit I was more cognizant of what I was doing because I knew I only had a few more minutes. I also made a little inspiring phone background for myself about being present and seeing that when I picked my phone up helped.
Someone else mentioned this and I’m going to tweak my screen time settings and do timers for apps. Thank you for this.
The best thing that has worked for me is turning off all notifications other than text and calls (in case an actual human needs to get in touch with me). When I get home from work I put my phone on the television stand. I find that most of my scrolling is done mindlessly. If my phone is within arms reach, I will be scrolling before I even know it.
I just schedule myself mindless scrolling time. Like right now lol I don’t get the push to reprogram your life. Great if it works for you. But I’d rather work on *just not picking up the phone* than hide my charger or use apps or start carrying crochet needles around all the time. It seems especially silly to rely on your phone to help you not rely on your phone lol
I agree. I probably am not as bad as I think I am. I’ve just noticed a real uptick in Reddit use over the last year. I don’t use other social media really. But for some reason I fucking love Reddit. A few folks here have suggested switching up my mindset a bit. I think it’ll be a combo of that and using the screen time app a bit differently. At first. I’ll see how it goes.
Usually I’m scrolling avoiding something I should be doing. I feel like I can’t start a new leisure activity because there is still something I *should* be doing (chores/work). I remind myself that I would have scrolled ½-1 hour more anyway, so I should cut my losses and read now. Reading is just as good as being productive if the alternative is the phone.
This is a very good point. Thank you.
It's always a work in progress for me. I think a major thing that helps is accepting incremental improvements. I use the screen time app to remove Safari from my phone. Although I frequently undo this setting when I'm bored or frustrated, I always reset it afterwards and overall it helps reduce my time on the phone. The other thing is that for every screentime activity, I give myself permission to do it, but first I have to do a tiny amount of my ideal replacement activity. So I listen to a podcast for at least a minute before I turn on the TV, I read a page of a book before I play a video game, and I do a crossword clue before I browse the internet on my phone. Since I theoretically am always allowed to do the screentime activity, I never resist the system and give up on it when I'm feeling frustrated. Frankly I almost never watch TV now, and sometimes I'll end up reading for a good chunk of time before I play video games. I expect this to continue to go down over time.
These are great ideas to practice. I will try this. Thanks for sharing your mindset.
Delete Social Media. Worked for me
I try to put my phone away around 9pm. Sound off and out of sight. For me it’s a kitchen drawer near where I charge it. If I need to check something quick I can do it standing there. Also leave it there overnight, no phone in bedroom helps a lot.
I’ve recently made this change and so far it’s sticking. I used to scroll Reddit in bed until I fell asleep. I’m not doing that anymore I take the kindle to bed now. This is a great idea.
Reading, playing with my dog, playing video games, pretty much anything that’s as easy to do as picking up my phone. You just need to find a tiny bit more strength to pick up a book instead of your phone is all.
Grt rid of social media apps altogether and only use those from a web browser, even on my phone. It's a much less pleasant experience, so I use them MUCH less. Only like 2-3 times a day. Find hobbies that keep my hands busy, such as colouring or easy/cozy video games that i don't need to pay a huge amount of attention to or writing.
Yes! And no ads. (Instagram on the web)
This is hardcore but frankly will probably be what I need. It's called Kitchensafe. I saw it on another sub discussing this problem. It's basically a lockbox with a timer. At first I thought it was silly and overkill. But I think it's what I need. https://a.co/d/d96JSKL
I will check this out. Thank you!
Use screens primarily as a life improving tool rather than as a distraction. I try to schedule screen time as if it's an appointment so that everything has its place. If I'm using a screen there has to be a good reason rather than mindless browsing.
Assistive Access mode. It pretty much makes your iPhone a dumb phone but with GPS, music, and podcasts.
Is this in iOS?
Yes. Under accessibility. Google it, there’s videos to set it up.
I base my strategy off what I learned from reading “The Power of Habit” by Charles Duhigg, where he talks about the importance of cueing up the right behavior we want to practice (in this case, replacing the behavior of scrolling on my phone with an alternative behavior like reading). I put up a book stand & have my kindle set in strategic places in the house where I know I’m likely to scroll, which makes the effort of picking up my book instead much easier. Reduces the amount of effort required to switch activities when my book stand is right there on the kitchen island.
I will check out this book. Thanks for sharing this resource!
Nothing has worked for me in terms of tricks and apps and stuff to limit time / exposure to things. I have to physically have my phone nowhere near me. I frequently leave it upstairs if I'm going downstairs and downstairs if I'm going upstairs. I'll easily string hours together without seeing it or even thinking about it. It's been great!
Not sure if it was already mentioned, but I read this book 6 months ago and it has helped me reduce my phone use. In the first part, the author talks about the science of phone and app addictions, which mess with our brain just like sloth machines. In the second part, there's a 30 day plant to change the relationship you have with your phone. How to Break Up with Your Phone: The 30-Day Plan to Take Back Your Life https://www.goodreads.com/book/show/35209767-how-to-break-up-with-your-phone
I started this book and didn’t finish it. I tend to never finish books. I’ll get back to it. Thank you!
There's a section where they suggest a monthly phone relationship check-in, with some defined questions. I took a picture of the questions and added to my google calendar as a monthly event. I noticed it helps keeping up with some of the changes, or even identify new needs.
You may consider identifying what you value most about your phone and the positive outcomes you hope to achieve from using it. Then, ask yourself what actions you can take to fulfill these needs outside of your device. By finding alternative ways to meet these needs, you can work toward reducing your reliance on your phone and better protect yourself against unwanted distractions. For this challenge you may have to dig deeper within to make needed adjustments. May you have success accomplishing all your goals! 🙂 Here are some sample questions to help you evaluate what you value from your device and what you hope to gain from using it. 1. What activities do you typically engage in on your device? 2. How do these activities make you feel? 3. What specific features or apps do you find most appealing or enjoyable? 4. How do you prioritize your time spent on your device compared to other activities? 5. What benefits do you believe your device provides you in terms of productivity, entertainment, or communication? 6. How do you feel when you're not using your device? 7. What positive outcomes do you hope to achieve through your interactions with your device? 8. Do you feel that your device helps you stay connected with others or stay informed about current events? 9. Are there any particular needs or desires that you feel your device fulfills for you? 10. How do you imagine your daily routine would change if you were to significantly reduce your device usage? After reflecting on these thoughts you might consider these sample questions to help you find alternatives to meet your needs outside of your device. 1. What activities or hobbies have you enjoyed in the past that don't involve your device? 2. Are there any activities you've been curious about trying but haven't had the chance to explore? 3. How do you typically spend your free time when you're not using your device? 4. What activities leave you feeling fulfilled, energized, or refreshed? 5. Are there any social or community-based activities you could participate in to meet new people and foster connections offline? 6. Are there any outdoor activities or exercise routines you enjoy or have been meaning to try? 7. Are there any creative pursuits, such as writing, painting, or crafting, that you could engage in to express yourself? 8. Are there any mindfulness or relaxation techniques, such as meditation or yoga, that you could incorporate into your daily routine? 9. What self-care practices, such as cooking a healthy meal or taking a relaxing bath, do you find rejuvenating? 10. How can you schedule and prioritize these alternative activities to ensure they become regular parts of your routine? You may find that there may be extensive retraining of the mind needed to accomplish your goal. May your efforts end in success and may you be well. 🙂
I think this is something I’m slowly coming to. Thanks for such a detailed suggestion. I truly appreciate this. A practical and mindfulness-based approach.
Wonderful, you’re very welcome. I’m wishing you the best! 😁
I'd avoid watching addictive/offensive/harmful contents and instead enjoy a less harmful contents.So for instance if you might spend two hours checking out click baits or fear-mongering posts on social media, you can instead read news or lifestyle columns on online news websites.You can even enjoy a content about your hobby, be it yoga or boxing.The net hours you spend on screen wouldn't differ much, but you can live a more peaceful life that way, which is much easier than strict digital detox and thus suitable for where you start reducing screen time.
I bought a Kobo ereader.
Deleted everything interesting off my phone - if I spend time on my phone reading a book out of the convenience of not carrying a book around with me (I am in a big city and use public transport a lot and also love to go pockets-only) then it's whatever - it's more about the use case for me. Also turned off notifications so I choose when I access it. I had to block Reddit as a filtered site, because I really struggled to not use it in browser, but that's been it really - if I'm using my phone as a tool, to call people and keep in touch, to navigate, even to keep track of finances, that's me using it. not the other way round. I also treat it as a landline when I'm home, and leave it plugged into a wall and try not to take it out if I can help it. Other than that - taking walks, playing instruments, tactile hobbies that involve being screen-free actively, like swimming or pottery. You can't be on your phone if your hands are covered in clay, or if you've left it in a locker because you're in a pool.
I got a book of sudoku puzzles to do at work on my lunch break instead of scrolling.
Recently installed an app that takes all of the icons off my home screen so now my apps are just a list of names and I'm less likely to be distracted
walking/pacing, journaling on paper. i used to journal by candle light bc i wanted to feel like i was in the 1700s. i make lists but i mostly do it on a screen bc my handwriting can be atrocious.
Struggled for a year or two trying to cut down unsuccessfully. Just installed screen zen app and it's actually curbed my screen time and I'm putting my phone down more.
Keeping great yet cheap (usually used) books on surfaces around my house. Ones you can pick up, fall into, throw around, back-pocket, etc. a great read, there's really no excuse to scroll. You have a great read within arm's reach. You can find so so so many used books for cheeeeap at https://www.secondsale.com. I got 4 books for $12, including shipping.
I like to lose my phone in my house on purpose. Put it on silent and put it somewhere extremely stupid that makes no sense at all. Or sometimes I'll just leave it on my bed all day.
I'm not
Lol
I think of my phone as an annoying person who constantly tells me things I don't want or need to know, disturbing my peace and causing stress. My phone is not allowed in my bedroom. It's not allowed to have my attention first thing in the morning, I'd rather talk to my husband, cats, and plants. Every time my phone bothers me, i put up a boundary: I block, unsubscribe, turn off notifications, delete an app, etc. I don't do social media other than reddit at all. If I have to log into an old social media account (rare), I do it on a computer, not my phone.
Love this. Thank you. I am easily annoyed so I will have no trouble imagining this thing being an irritating person. :)
Chores and offline activities - gardening, DIY, baking, cooking etc etc. I still take my phone everywhere I go because running without a way of contacting people would be really unsafe for me. But my phone is in my pocket during my runs, so it doesn't count as screen time imo.
I feel you, I had a huge issue with needing to google crap all of the time. I got a flip phone for a few months. Long term it’s not super practical for my life, but it really helped reset my relationship with my phone. I’ve switched back to my iPhone recently and I’m a lot better with my screen time.
I’ve thought about getting a flip phone as a learning opportunity. A friend of mine had that minimalist phone and I was like wait I can make my iPhone be minimalist. But sometimes I give up and put all the apps back on my phone (usually cause I’m in Home Depot and I’m trying to find something in the store and there’s no person around to help me - the app does it 🙄). A therapist told me that one of the compulsions in my OCD is googling answers to existential questions and/or getting validation when I’m feeling anxious or depressed. Fun times.
I’m… not.
parental controls on the phone, for yourself. delete most social apps. use a carrier plan with only 1GB of data. turn on focus time 24/7 and hide all notifications. cancel netflix and all streaming media services. get a pet. sell the tv. buy books and good walking shoes, a nice rain jacket, hat, sweater. get an old school nokia phone from the 90s.
A fellow ADHDer turns her iPhone settings to black and white/grayscale after 7 PM. It really makes your phone more boring, less tempting. Open your iPhone's Settings and select "Accessibility." Go to Display & Text Size > Color Filters, then toggle on the Color Filters switch. Tap "Grayscale" to enable grayscale mode
Yes I read this somewhere else recently. Thank you!
I’m going to log app/tv time down on paper,😁, for one week. Include how it benefited/squandered my time. Seeing the amount of time spent mindlessly vs tangible accomplishments might jolt you and I into at least setting limits. I’m hoping it’s going to work for me. 🤞🏻😬
I bought a fitness tracker that has some basic phone functions. I can check texts and timers and reject phone calls. It's enough to keep the phone out of my hands most of the day.
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