Because of that, I think the first step is to realize that your phone is not a necessity, nor is it a priority. But you are. You’re time is important, you’re choices are important, your attention is important, your love is important. When we give all our attention to our phones, we deprive ourselves of knowing ourselves. Through this one little thing in our pocket, we allow so many voices to exist in our brain and influence our decision making without us even realizing it. And we separate ourselves from the people that are actually present in our lives, so that we don’t know them either. Though we use our phones to stay connected, they are one of the most effective tools for alienation, disconnection, and miscommunication.
So for me, the best ways to get rid of phone addiction is to first make boundaries for it. My phone is not allowed when I am in conversations with people I love. It’s not even allowed when we aren’t really talking.
I’ve also removed all social media sites from my phone and only access them from computers, so that there are fewer chances of distraction from my phone.
I take breaks from my phones as well. I’ll leave it at home when I go out with friends, or when I go on walks.
I also utilize the “do not disturb” mode when I have work to do. Though in this time everyone feels like they should be able to constantly contact anyone at anytime- they’ll be okay.
There are a lot of other things I’m sure you can do and might already be doing. But don’t worry. You got this.
- What do you do in the hour leading up to bedtime after an exhausting day and mindless Facebook scrolling is all you want?
- So I don’t do this every night, but sometimes I get back on my phone if I not able to sleep. How can I keep off my phone when I’m having trouble sleeping?
- What things can I substitute to wind down or entertain myself?
- what have you done to disconnect and unplug?
- Do you tell your friends you disconnect?
Just think about what u want to do. Make a list in ur head. If u don’t remember the full listed in the end of thinking that’s ok. The only thing that’s important is to think of things that’s are time limited/ important. With that add fun projects Andy ideas u can do in between the important boring to-do’s. By adding the fun stuff in it will be easier to get things done and feel good about urself. Once u have to start to do the things that u dread u just don’t think about it to much. U can simply add a timer for a couple of minutes and once u start u will be in the zone and won’t want to stop. Once I have a fun idea in mind I usually spend zero time on my phone and when I get stuff done I spend only around 10 minutes after 40 min of hard work. It’s better then wasting the whole hr just on watching a video on ur phone or playing a game. And trust me, not using ur phone will make u feel so much better then with ur phone.
1. Is it worthy enough to take me from my beautiful surroundings now?
2. Is it going to take my time long enough, to not feel the presents of the cute waiter that actually trying do her best, because today is maybe her first day?
One method I used was completely switching off my phone. On an IOS device this would be done by holding the on/off button and sliding the ‘power off’ button. It worked so well for me because it took a while for the screen to load again so I wouldn’t go to my phone for small things that would lead me to distracting tumblr posts and so on.
Another method I used was the app ‘Flora’, which is the free version of the app ‘Forest’. This uses the pomodoro method of working; working for 25-30 minutes and then taking a 5 minute break and repeat. This is different to other apps, however, as it blocks you from leaving the app or else you will kill the tree you’re growing while working. In ‘Forest’, you can gain coins depending on how long you work for and if you gain enough coins, you can lay for a real life tree to be planted!
Even with these methods that have significantly reduced my screen time and screen addiction, my personal problem is maintaining this. While when I used the ‘switching off’ method, my screen time was down to about 1.5 hours on my phone on average over a week, my screen average this week was 5 hours! I recommend that you set yourself a goal with a friend, or an app like Fabulous, who will keep you accountable of your screen time and will slowly get rid of your screen addiction!
Then I consistently throughout the day have to be mindful about it. It helps to leave it on the charger in another room or something. Also when posting to my food account I have to be mindful to not start scrolling.
1. Use screen time – if you have an apple product there is a new function called screen time. Using this you can monitor your screen time and become more aware of it and you can set screen limits for apps.
2. Put your phone in another room. I think when we are just going to go to bed we think “I’ll just check my feed and I will go to bed” not only will we not just “check our feed” we can lose our sense of time and as soon as you know it it’s been an hour. What’s worse is that the blue light emitted by phones makes it harder for us to sleep too. So I would before you go to bed put it in another room. You don’t need it in your bedroom. When you develop this habit it won’t seem as so much of a big deal besides you can always walk and get it in the morning!
3. Turn notifications off – try muting some group chats or turning off insta or Facebook notifications. This will mean you don’t have any reason or thing to respond too to get on your phone.
4. Find other things to do – we go on our phones in our spare time like at home or on public transport so try this your on a train and instead of pulling your phone out meditate. This is not only stopping you from going on your screen but is beneficial to you. Maybe at home try reading a book or try something new like drawing or gardening.
It’s about replacing when you would go on your screen with something beneficial!
I Hope this helped whoever asked. 😊😊
This seems simple but it is profound and required.
Next you need to fill the time previously consumed by the addiction with something else. Ideally it would be something you are proud you did when done. This is in contradistinction from the guilt experienced after persisting in the addicted behavior.
Put perhaps more simply, it is not enough to not look at a screen, instead you must do something else, like sleep, meditate, pray, read a book, exercise etc.
I have heard some argue there is no difference between surfy the web on your phone and reading a news paper
But most people surf the web like I read people magazine. It takes time but I don’t get much out of it really. A book or even the New York Times call us to focus or grow.
Ask myself how important is browsing through other people’s daily activities is to me.
Before I go on to Facebook.. have a reason for doing so.
That’s a tough one.
I might not have the right answer for you but the following has worked for me: I have agreed with my husband that every Friday when we come home from work, we turn off our cellphones and use no technology throughout Saturday all the way to Sunday morning. That is no phone, no tv, no tablets, etc. We use this time to stroll outside, take care of household shores and read.
If you try it once you’ll see it will feel like your day is longer than all of the others. It’s quite addictive itself 🙂
I hope this advice helped in some way. But do look for more professional advice if you are struggling to unplug. You can just investigate a little bit online and find other methods to try out as well.
Have a lovely day!
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