How do I put the phone down when I don’t have the motivation?

First of all, get out of bed. During long days, your most likely going to want to rot in bed and that just encourages it. So get out of bed and take a walk without your phone. If you’re taking your phone along, go with your earpods or earphones to listen to calming music. If possible, religious music or just something slow and serene. Then go ahead observe nature. Notice the green of the leaves, the breezy weather or the swaying trees. Think of the days when you used to wish you could fly. Just take your mind off work or the things that went wrong and just take your time to be in the present. If all that doesn’t work and you find nature boring, you can take up new habits like reading. It helps build your vocabulary and also keeps you company. So take a book, preferably a printed book away from your phone and read it over a cup of beverage or something that you can taste the flavors and it brings memories. Then focus on the storyline. You can start with something simple, like a novel that’s basic, but something that tickles your fancy and something you can relate to. If you love sci-fi, you can go for that as well, as long as it doesn’t make your heart skip a beat. You can also learn to draw. It doesn’t have to be perfect. You can just doodle. You’ll find it calming. Knitting could also be an option. Them you can pray. Praying also helps you calm down and restores peace. Thank you

Just do. Allow yourself the grace to be bored. Start with sitting with yourself for 5 minutes. Then 10 minutes. Resist the urge and practice temperance. Who know your motivation do enjoy something else may pop up.

Just take a step away; and leave it somewhere out of reach . I have realised that if it’s not within arms reach; it’s easier to not wanna be on it

Hi! I see what you’re saying and i can understand how it must feel difficult!

Sharing my own perspective, it was never about ”not having the motivation to NOT put the phone down”, but for me it was ”NOT having the motivation to do other things”.

I have cptsd and adhd and my phone has been my blanket for a while now. But then i realised that i don’t actually WANT to spend my time and life there. So my motivation was to instead look into doing other things. Replacing my phone with less stimulation.

I actually started by doing my morning routine and simply setting up a really good one! Once i had done that my motivation kind of came creeping in for me to do other things. This time around i’m much kinder to myself aswell, which has increased the positive impact! First day i ONLY did the morning routine, and called it a day! Now – just a week in i’ve lowered my screentime about 8 hours!!

Hope this helps 🫶

I always look at these big beautiful houses for sale online and admire how clean and calming they look. That then gives me the motivation and start something like cleaning because I want my house to look clean and calming like that too.

I put my phone down by getting my mind on other things like arts and crafts making something for my house or I’ve been trying to get pictures and things I love for my vision board.