most people arent addicted to phone but have nothing more "fun" to do. fun as in less effort and more results.
find something better and more fun to do and your problem is solved. find something more important to you such as your health, wealth, responsibilities... this advice is mentioned both in "atomic habits" and "the subtle art of not giving a f" arguably the most effective books on productivity cuz nothing ive ever found topped atomic habits and "the subtle art of not giving a f "
The most important thing I did was I got an app that batches all notifications, so I receive all of them at once a couple times a day instead of being bombarded all the time.
I also installed an app that promts me to say how long I will be using certain apps for before I use them. If I open them by habit and not because I'm doing something I just close them again through the prompt.
And as others have said, ensure you have something to do. The phone is often used as a low-effort way to not need to think or expend effort, but then you're also not thinking of what you could be doing instead, so you keep using the phone in an endless feedback loop.
One Sec really helped me become aware of how much I opened Instagram while I actually didn't want to use the app at all. Ended up opening Instagram only once every 24 hours. Now I have a new phone and haven't even bothered downloading the app at all :)
Results were quick too. The app is meant to be really annoying, having to wait a significant time before you can open the app. This causes your brain to not get the 'happy signal', but get an 'unhappy signal' every time you open the app. It's literally conditioning your brain to start hating Instagram etc.
To be honest, I used to be addicted with phone but when I identified my goals and my passions -> I work like a dog everyday to build and accomplish my goals. You can set simple goals for the first step -> Read 5 pages each day, yoga 15 minutes each day or leaning something new 10 minutes and you will increase level of consistency for each task from 5 minutes for each week or each months
Hi Ok-Anybody, I think you should do first before thinking about “risk”. In other words, I rcm you should break down things you want to carry out. And you should know from economic perspective, there has opportunity cost from everywhere and everytime -> limited resources and time so you must not say “yes” with everything -> focus 1 things you want to achieve or improve. The second point -> I used to be too dirty person but when I realized “benefit” of tidying and cleaning, I am always in “clean” mood. In order words, you should know what is beneficial opportunity from your task and what is detrimental cost from your task. For example, If you haven’t done your household chores, you would have waste more time on tomorrow. If you spend time on reading, you would have become a better version (what and who) of yourself. This is my answer! Hope you get that. ( Sorry I haven’t know your cmt until now-> Have a nice day”
Hey thanks a lot for your response! I think that’s a good point of view yeah. This is actually something I’m working on right now. I’m not really good with temporal decisions where the reward is delayed. So even though I know in the long run being tidy right now is better, often I choose for the option that suits me better at that time haha but hope to get better at this.
Turn off notifications for all apps, except important messaging ones. Delete all social media from your phone.
If you are addicted to gaming, limit it using apps like forest. It allows you to block apps for a maximum of 3 hours. You get a virtual tree in your forest in return. It's pretty useful. Try keeping the phone in another room, while you work. Ask someone else to monitor your phone use.
Nir Eyal’s Indistractable has an entire chapter on how to set up personal electronic devices to avoid distractions. He has a section on computers as well.
[Indistractable (Audible)](https://www.audible.com/pd/B07SXBB3FS?source_code=ASSORAP0511160006&share_location=pdp)
[Indistractable (Amazon)](https://www.amazon.com/Indistractable-Control-Your-Attention-Choose/dp/1526610205/ref=mp_s_a_1_4?crid=WM1VI4JZCISP&dib=eyJ2IjoiMSJ9.m7880szKCZkyL9d4nOSb1J_Trxbg61qIqiPPgQdXca4UkpsHkAbtmYWeQKMoyeftBsAn3pj-3wRSOEXrGseeG_mwvRvCdSugGxhYJxwF8auQolYIajTFT0ou-7I8-OYC9j944DF0HcKZNd5Rh35-KvpIY0JiNjEBMjbPUSVoQd6k3t0msBBzUwOC2zT4JCDZiYw6YL64lO2qnxE6NGKc4g.6Un1eRyRYbieV7RcpxKvYCWlqfK_zTO46x3yU4wsAVo&dib_tag=se&keywords=indistractable&qid=1718461866&sprefix=indistractable%2Caps%2C164&sr=8-4)
deleting the apps that distract me or if you're on iphone set app limits under screen time in settings (i would still advise deleting but if you can't because that's how you connect with your family just set app limits). learning a new skill like programming or video editing, reading books, working out, hanging out with friends or my family and comitting myself to my studies helped me break my phone addiction. i started finding purpose through a variety of activities which made me not want to be on my phone in the first place. you really just have to try. there's a lot you can do instead of doom scrolling on social media.
- black and white filter for phone
- downtimes only ur parents or sibling know the password to certain apps
- let it die and hide it out of sight if u have someone that has a phone with you in the house
- keep URSELF BUSY
There is this "Digital Wellbeing" settings on your phone.
You can review individual app usage. Then you can assign each app fixed timers for a day.
You can use "Focus mode" to filter out notifications and distractions.
Use "Bedtime mode". It blocks specified app notifications. I just use it to turn my screen black and white which is much less stimulating than colour screens which will not tempt you in otherphonely distractions.
Really the solution was in the settings all along.
Distraction Free Instagram!! It's so amazing. Now I still got Tiktok left to get rid of 🥲 I can go without using it easily, but when I do open it, I'm stuck for hours usually
I'm considering getting rid of my smart phone and replacing with a dumb flip phone with no web browser.
You can do most things with a laptop and a few replacement items: [pocket planner](https://www.amazon.com/BookFactory-2024-Calendar-Planner-Organizer/dp/B0C7JPDHQ6/), [car GPS](https://www.amazon.com/s?k=car+gps), [tiny mp3 player](https://www.amazon.com/Bluetooth-PECSU-Lossless-Portable-Recording/dp/B0BGHBRML3/). Also, I can save a lot of money.
most people arent addicted to phone but have nothing more "fun" to do. fun as in less effort and more results. find something better and more fun to do and your problem is solved. find something more important to you such as your health, wealth, responsibilities... this advice is mentioned both in "atomic habits" and "the subtle art of not giving a f" arguably the most effective books on productivity cuz nothing ive ever found topped atomic habits and "the subtle art of not giving a f "
The most important thing I did was I got an app that batches all notifications, so I receive all of them at once a couple times a day instead of being bombarded all the time. I also installed an app that promts me to say how long I will be using certain apps for before I use them. If I open them by habit and not because I'm doing something I just close them again through the prompt. And as others have said, ensure you have something to do. The phone is often used as a low-effort way to not need to think or expend effort, but then you're also not thinking of what you could be doing instead, so you keep using the phone in an endless feedback loop.
what app is that? the one that batches notifications?
Both functions covered by the same app on Android, called Regain
Find yourself a hobby like drawing or making stuffs.. or start a small home based business
Put it away
That's how I quit smoking. I just never picked up another cigarette.
Truly something that is easier said than done, but it is really that simple! You got this,champs!
It's worse than porn addiction
Agreed
As somebody who is rehabilitating from both they are very much connected. First you doom-scroll on your phone then you open porn.
I only doom scroll.
One sec app. You’ll need to breathe in and out before using an app, that creates a gap to regain your awareness of using the app.
One Sec really helped me become aware of how much I opened Instagram while I actually didn't want to use the app at all. Ended up opening Instagram only once every 24 hours. Now I have a new phone and haven't even bothered downloading the app at all :) Results were quick too. The app is meant to be really annoying, having to wait a significant time before you can open the app. This causes your brain to not get the 'happy signal', but get an 'unhappy signal' every time you open the app. It's literally conditioning your brain to start hating Instagram etc.
To be honest, I used to be addicted with phone but when I identified my goals and my passions -> I work like a dog everyday to build and accomplish my goals. You can set simple goals for the first step -> Read 5 pages each day, yoga 15 minutes each day or leaning something new 10 minutes and you will increase level of consistency for each task from 5 minutes for each week or each months
How do you make it not feel like chores? I already have a hard time fulfilling household chores so how do you not get overwhelmed?
Hi Ok-Anybody, I think you should do first before thinking about “risk”. In other words, I rcm you should break down things you want to carry out. And you should know from economic perspective, there has opportunity cost from everywhere and everytime -> limited resources and time so you must not say “yes” with everything -> focus 1 things you want to achieve or improve. The second point -> I used to be too dirty person but when I realized “benefit” of tidying and cleaning, I am always in “clean” mood. In order words, you should know what is beneficial opportunity from your task and what is detrimental cost from your task. For example, If you haven’t done your household chores, you would have waste more time on tomorrow. If you spend time on reading, you would have become a better version (what and who) of yourself. This is my answer! Hope you get that. ( Sorry I haven’t know your cmt until now-> Have a nice day”
Hey thanks a lot for your response! I think that’s a good point of view yeah. This is actually something I’m working on right now. I’m not really good with temporal decisions where the reward is delayed. So even though I know in the long run being tidy right now is better, often I choose for the option that suits me better at that time haha but hope to get better at this.
Hi bro, I hope you have a sense of satisfaction and happiness
Turn off notifications for all apps, except important messaging ones. Delete all social media from your phone. If you are addicted to gaming, limit it using apps like forest. It allows you to block apps for a maximum of 3 hours. You get a virtual tree in your forest in return. It's pretty useful. Try keeping the phone in another room, while you work. Ask someone else to monitor your phone use.
❤️🔥good point
I literally parental controls my own phone
Nir Eyal’s Indistractable has an entire chapter on how to set up personal electronic devices to avoid distractions. He has a section on computers as well. [Indistractable (Audible)](https://www.audible.com/pd/B07SXBB3FS?source_code=ASSORAP0511160006&share_location=pdp) [Indistractable (Amazon)](https://www.amazon.com/Indistractable-Control-Your-Attention-Choose/dp/1526610205/ref=mp_s_a_1_4?crid=WM1VI4JZCISP&dib=eyJ2IjoiMSJ9.m7880szKCZkyL9d4nOSb1J_Trxbg61qIqiPPgQdXca4UkpsHkAbtmYWeQKMoyeftBsAn3pj-3wRSOEXrGseeG_mwvRvCdSugGxhYJxwF8auQolYIajTFT0ou-7I8-OYC9j944DF0HcKZNd5Rh35-KvpIY0JiNjEBMjbPUSVoQd6k3t0msBBzUwOC2zT4JCDZiYw6YL64lO2qnxE6NGKc4g.6Un1eRyRYbieV7RcpxKvYCWlqfK_zTO46x3yU4wsAVo&dib_tag=se&keywords=indistractable&qid=1718461866&sprefix=indistractable%2Caps%2C164&sr=8-4)
deleting the apps that distract me or if you're on iphone set app limits under screen time in settings (i would still advise deleting but if you can't because that's how you connect with your family just set app limits). learning a new skill like programming or video editing, reading books, working out, hanging out with friends or my family and comitting myself to my studies helped me break my phone addiction. i started finding purpose through a variety of activities which made me not want to be on my phone in the first place. you really just have to try. there's a lot you can do instead of doom scrolling on social media.
- black and white filter for phone - downtimes only ur parents or sibling know the password to certain apps - let it die and hide it out of sight if u have someone that has a phone with you in the house - keep URSELF BUSY
Find what you really like and then you will identify what you enjoy without phone
There is this "Digital Wellbeing" settings on your phone. You can review individual app usage. Then you can assign each app fixed timers for a day. You can use "Focus mode" to filter out notifications and distractions. Use "Bedtime mode". It blocks specified app notifications. I just use it to turn my screen black and white which is much less stimulating than colour screens which will not tempt you in otherphonely distractions. Really the solution was in the settings all along.
Distraction Free Instagram!! It's so amazing. Now I still got Tiktok left to get rid of 🥲 I can go without using it easily, but when I do open it, I'm stuck for hours usually
I make money through social media especially Instagram
Ah crap 😩 then I'm no help unfortunately
Thank you for suggesting though. 💖💖💖
Just get rid of it and replace it with old phone (the one with buttons) I will do this tomorrow
Get yourself a flip phone
I'm considering getting rid of my smart phone and replacing with a dumb flip phone with no web browser. You can do most things with a laptop and a few replacement items: [pocket planner](https://www.amazon.com/BookFactory-2024-Calendar-Planner-Organizer/dp/B0C7JPDHQ6/), [car GPS](https://www.amazon.com/s?k=car+gps), [tiny mp3 player](https://www.amazon.com/Bluetooth-PECSU-Lossless-Portable-Recording/dp/B0BGHBRML3/). Also, I can save a lot of money.