5 things you can do to combat phone addiction 🧵
1. Set ALL NOTIFICATIONS OFF as your default
It takes 23 mins on avg to regain focus after being distracted by your phone. Only allow text notifications from people who contact you in an emergency.
1. Set ALL NOTIFICATIONS OFF as your default
It takes 23 mins on avg to regain focus after being distracted by your phone. Only allow text notifications from people who contact you in an emergency.
If you do need notifications, be strategic about which ones you allow:
2. Resist the urge to check Instagram and TikTok
Apps like One Sec or Opal let you add loading screens before accessing addictive apps.
They can force you to look at yourself in the camera for a few seconds, or make you spin your phone around 4 times before granting access.
If that doesn’t work:
The app Brick comes with a physical “brick” to lock or unlock groups of apps on your phone.
+ Put the brick on your fridge
+ Tap your phone against it to block all non-work apps
+ Go to the kitchen to unlock if you need to check something or spend 15 mins on social media
You can also give someone else the Brick to keep you accountable.
Apps like One Sec or Opal let you add loading screens before accessing addictive apps.
They can force you to look at yourself in the camera for a few seconds, or make you spin your phone around 4 times before granting access.
If that doesn’t work:
The app Brick comes with a physical “brick” to lock or unlock groups of apps on your phone.
+ Put the brick on your fridge
+ Tap your phone against it to block all non-work apps
+ Go to the kitchen to unlock if you need to check something or spend 15 mins on social media
You can also give someone else the Brick to keep you accountable.
3. Grayscale your screen
Color-driven dopamine loops keep you tapping and scrolling. Users who changed their screen color to monochrome cut daily screen time by 11% in week one.
iPhone: Home Screen Long Tap > Edit > Customize > Tinted
Color-driven dopamine loops keep you tapping and scrolling. Users who changed their screen color to monochrome cut daily screen time by 11% in week one.
iPhone: Home Screen Long Tap > Edit > Customize > Tinted
4. Establish phone-free zones
Set rules to limit phone use in certain places like the dinner table, bed, front seats of the car, etc.
Charge your phone outside the bedroom and let melatonin rise unchallenged.
Stop phubbing, aka phone-snubbing (looking at your phone instead of the human in front of you). Studies show it leads to lower relationship satisfaction and higher conflict.
Also, schedule phone-free times. The silent presence of a phone drains working-memory capacity. Lock it in a drawer for 60-min sprints and watch attention and mood rebound.
Set rules to limit phone use in certain places like the dinner table, bed, front seats of the car, etc.
Charge your phone outside the bedroom and let melatonin rise unchallenged.
Stop phubbing, aka phone-snubbing (looking at your phone instead of the human in front of you). Studies show it leads to lower relationship satisfaction and higher conflict.
Also, schedule phone-free times. The silent presence of a phone drains working-memory capacity. Lock it in a drawer for 60-min sprints and watch attention and mood rebound.
5. Take a good hard look at your phone usage
Knowing the data can push you toward healthier behavior.
Protocol:
+ First, look at your screen use stats.
The hours and apps. Internalize where you’re spending the most time.
+ Next, set a recurring reminder.
A weekly/biweekly alert in your calendar to review the stats and see if they’re dropping
Knowing the data can push you toward healthier behavior.
Protocol:
+ First, look at your screen use stats.
The hours and apps. Internalize where you’re spending the most time.
+ Next, set a recurring reminder.
A weekly/biweekly alert in your calendar to review the stats and see if they’re dropping
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