Perhaps you can set designated times that you will check your phone and reply. E.g 8:30am, 12:30 pm and 5:30pm. Allow a max of 10 minutes per time. Ie 30 mins per day. Just a suggestion.
if you can answer the messages on your computer, do that. if not, try to place your phone in a place that makes it difficult for you to settle down and relax. instead of placing my charger next to my bed, i place it across the room that way when a notification happens to come through i won’t want to get out of bed to check my phone. also, you can remind yourself that you are trying to not use your phone as often. and if you do go back to using your phone that’s okay, just remember to give yourself the space to try again.
- How can I disconnect yet still complete my fabulous evening routine?
- By disconnecting it means not touching the telephone at all?!
- What do you recommend doing when we face the disconnect habbit challenge?
- What helps you disconnect and unplug? Do you replace the habit of screen time with something else?
- How long did it take to disconnect from social media
- what are your habits to help disconnect?
- What part of your phone triggers you most to pick up your phone?
- I really like using my phone at bedtime because it is the only time I am alone and have time for playing games/browsing social media, etc. I know I shouldn’t use my phone at bedtime, so when do I get to play games?
- What are some things I can do that don’t have anything to do with my phone or computer to help distract myself.
- How do you deal with the desire to check your phone before bed to make sure you’re ready for the next day?