Think about the root. What are the circumstances when you tend to grab your phone? Are you escaping something? Avoiding something? Looking for fun? Once you identify the root, think of an equally reinforcing alternative action you can take. Or maybe delete the apps- go a week without them and see what you notice. That alone could change the behavior
This was/is still a hard one for me. Here’s what mostly works for me: 1. My morning has some givens. I need to shower/dress/feed dog/get her to day care. I allow myself a bit of game play on my phone during that. Things where I can, say, start a battle on auto and then do something else. Once I’m dressed and the dog is ready I have to leave. I don’t allow myself to keep playing. 2. I go for my walk, which I love. I’m fortunate to be retired, but this is where I would “go to work.” 3. After walk is breakfast and to do list. I use the phone, but really only for productivity apps. 4. I do my first most important thing. The phone is turned off. 5. I get to take a break after an hour or so. Free phone use. To make sure I stop, I check my to do list and see what I’m trying to get done. 6. Next project started. Phone is either off or on depending upon need to concentrate. To discourage use it stays in my pocket. All sounds/vibration turned off except for 2 really important people. 7. Lunch - free use of phone. 8. To be sure I move on from lunch I schedule something I love after lunch. 9. Three projects done (time for them completed, they may not be “finished”) I have free phone use through dinner. 10. After dinner, depending on my evening plans, I try to have all social phone use done by 7. Then I do journaling, check this app, checking calendar, and other prep for tomorrow. 11. 8 pm no phone use if possible. Evening pre-bed ritual. Bed and lights out by 9:30. No, I’m not perfect. I keep improving this. But the improvement in my sleep and energy makes it worth it for me. Also... look at what it is that glues you to your phone. If it’s social media, set times to do it and nothing else. Turn off notifications so you’re not constantly reminded stuff is happening. Facebook, which I don’t really like, is something that can just suck my time. Sometimes I give myself a specific amount of time to catch up with friends there. But it’s never in the morning. It’s after I get the #1 task time completed. And yes, i “fail” my time goals sometimes, but I can always improve next time.
Take a moment before using your phone, to write the reason for using it, and how long you’ll use it. If you use it mindfully and purposefully, you can break the mindless addiction.
Erase social media that you don’t need. Tomato timer is usefull also. 25 min of concentration then a 5 min social media break.
I deleted all social media and gaming apps for three weeks so I could focus on setting habits. For me those were the biggest time sucks. That made me look up and realize how much time and energy I could spend on other things.
Good question!! I’ve set a time limit on my phone that tells me when I’ve reached a limit. And just being conscious that you want to change the habit helps
Just get reminders to do fun stuff that you enjoy and then you will find yourself always doing something that is not using your phone :)
I have found that if I avoid it before getting out of bed, then don’t keep it near me for the remainder of the morning, into the afternoon, I avoid getting sad caught wasting than nAnI irmm in bitcdreś stressing
Remember that you only have a certain amount of time each day/ lifetime. Series/social media/ your phone don’t add any value to your life/ who you are. Isn’t there something you would rather get out of your time?
Do something to distract you. Give someone your phone and tell them not to give it to you for so many hours. Shut off your phone. Delete apps. Play Music. Go outside. Hang out with friends and or family. Good luck 👍 I know it’s fun