I propose this. Disable all notifications except phone calls. If someone writes you an SMS or messanger message, it is safe to answer the next day. If it is urgent, they will call you anyway. Leave it that way for the entire day. You can answer all of the problems in bulk when you decide it is time for it. In the evening put the phone away to charge in other room. If someone calls – cool. If noone calls – also OK. Having the phone away will make sure, you don’t reach for it mindlessly. With the sound on, you won’t feel the anxiety that you miss important calls.
And people can reach me with a phone call.
1. Get back to your normal habit after exception happens;
2. Are they really exceptions? If you consistently cannot stick to your schedule, then you may want to change your schedule to adapt to the situation
Most of my expected communication comes by text. I have an iPhone. I’m fairly sure Android can do the same. I turned off sound and vibrate. I decided on whose texts I wanted to know about immediately.
I added them to my Contacts. I gave each of them a special ring tone. (There are only two for me.)
And I set Emergency Bypass on for them.
This means even if my phone is in silent mode, I still get notifications of those texts. I would think that if they called me I would get notification of that too (they just don’t call).
Everyone else who texts can wait until I’m willing to read and respond. Calls… they can leave a voicemail.
I’m good with this.
If I ever really don’t want any sound disturbances – I turn the phone off.
- How do you success at avoiding your phone? How do you manage to break the addiction?
- How do you replace your screen time at bedtime? As a mom, sometimes after their bedtime is the only time I get to myself. It’s hard to use that time to wind down and go to sleep when it’s the only “me” time I have.
- How do you stay away from your phone ?
- What is the most effective way to unplug and disconnect for you?
- What do you do when you remember something you need to look up on the internet or someone you need to connect with, after you’ve put your devices away for the night?
- I get really anxious not having my phone next to me when I fall asleep. How have you worked through that?
- What are some of your most favorite ways to disconnect/ unplug? How would you make such a mudane task really fun for yourself?.
- Do you sometimes get anxious when you disconnect? How do you wind down from feeling anxiety about putting the phone away?
- I assume the purpose of unplug and disconnect is to calm yourself and avoiding distractions. I usually read my Kindle book for less than one hour after unplug and disconnect. Does it against the habit?
- How should I be calm about all the messages I can miss ?