Thread by @heyshrutimishra

Your phone is stealing 15 years of your life

5+ hours of daily scrolling = 15 years wasted

Take control now with this guide to breaking free 👇

Your phone is designed to keep you addicted.

Social media is engineered to hijack your brain.

Every like, notification, and video triggers dopamine spikes, keeping you trapped in an endless loop.

If you don’t take control, you’ll waste years scrolling mindlessly.

1. Make your phone harder to use.

As James Clear says: "Make bad habits difficult."

✔️ Set your screen to grayscale (removes the dopamine rush).
✔️ Set clear boundaries with social media apps.
✔️ Keep your phone in another room during work hours.

The harder it is to scroll, the easier it is to break free.

2. You’re scrolling WAY more than you think.

Most people underestimate their screen time.

Use a screen time app like Roots:
✔️ Track your daily usage.
✔️ Find your most time-wasting apps.
✔️ Set app limits and regain control.

🔗 Here's a link to Roots:

Prepare to be shocked.apps.apple.com/us/app/roots-s…

3. Take a hard look at dopamine-draining apps

Your phone isn't the problem—your apps are.

Instagram, TikTok, and X are engineered for addiction.

✔️ Uninstall or set strict limits.
✔️ Use Roots App to block distractions.
✔️ Replace them with apps that actually improve your life.

Your time is your most valuable asset. Stop wasting it.

4. Set strict app limits.

Apps like Instagram, Netflix, and X are designed to keep you scrolling.

You can block apps on Roots. When you’re blocked, it redirects you to something better—like a walk, workout, or deep work.

5. Take a 24-hour detox challenge.

Test yourself: Go 1 day without social media.

Then try:

✅ 3 days
✅ 1 week
✅ 30 days (life-changing)

The longer you go, the clearer your mind becomes. Most people never do this—be different.

6. Replace scrolling with something better.

Every time you feel the urge to mindlessly scroll, ask yourself:

📖 Read 10 pages of a book?
🚶 Go for a 5-min walk?
📞 Call a friend instead?
📝 Work on a passion project?

Your real life is waiting. Stop wasting it.

Your future self will thank you.

Breaking phone addiction isn’t easy—but it’s worth it.

If you don’t take action today, you’ll look back years later full of regret.

📲 Here's the app I use (Roots):

🔗

🔥 Like + Repost if you're taking back control!apps.apple.com/us/app/roots-s…

I hope you've found this post helpful.

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