So, until recently, I was seriously addicted to my phone, more specifically I could spend 6-8 hours mindlessly scrolling through Instagram Reels or watching YouTube Videos one after another, understanding that I'm wasting my time doing this. It made me angry, anxious and the worst thing is I couldn't stop!
If you reading this article, most likely you have the same problem.
I assume that you also have tried various tricks like setting screen limits, turning off notifications and deleting apps. But eventually relapsed.
In late July, I decided that enough is enough, and analyzing all my previous failed tries I created my new plan. Currently, I am on a 10 day streak and already feel the changes. My patience level skyrocketed, communication with people feels better and overall I became much more productive and consistent.
So what is the plan?
Some people recommend that you start by slowly decreasing your screen time until you eventually become phone-free. However, I found this very difficult, because the thing about social media, is that their algorithms make you want to stay longer, so it's harder for you to quit.
So instead, I decided to completely cut social media out of my life and use my phone only for communication purposes and some built-in features. It is hard, and I know that at some point I will eventually break, but it will be much easier to get up and try again, as I get used to live "without phone", become more confident and gain more self-control.
Here are few advices that helped me to stay on track:
1. Being honest
Firstly, the main reason why I decided to fight my phone addiction is because I wanted to be a better person overall. The most important thing, when you want to improve is to be honest with yourself.
This means to accept that you are wrong sometimes, to accept your feelings as they are, and instead rely on facts.
This is hard, but reward is high. You become more self-aware and gain the ability to adapt easily, while always remaining yourself.
2. Create "no phone" spaces
Choose specific areas where you are not allowed to use your phone (or any other device).
For me, it's bathroom and my bedroom (that's the two places where I spent the most time in my phone). Also, I'm not allowed to use my phone for minimum 30 minutes after I get out of bed in the morning and hour before I go to sleep.
3. Create new habits
The first few days after I decided to give up social media, I didn't know what to do with all the free time I got. So it's a good idea to create new habits for different scenarios.
When tired/sad: just act lazy (sleep, lie down, go for a short walk)
When angry or, on the contrary, too calm, do something creative (draw, write an article)
When happy/in love/just bored: spend time with friends and family
When bored but "super" active and energetic: do something useful (do homework, write code); or something crazy (ride a motorcycle, ride a skateboard); or learn new things
Creating new habits is hard, and you may be weak at the start, but as you keep trying, you get better, until you finally get it right. Then it will feel just wonderful.
4. Don't hurry
Sometimes, when doing something, I rush, trying to do it as quickly as possible. As a result, I mess everything up and forget why I started it in the first place.
It makes me feel bad and then I want to check what's new on my phone. That's was the most frequent mistake that i made, which lead to relapse.
The solution is to take regular breaks during the process. This will help you not burn out and get the job done many times faster.
5. Get used to silence
Fall in love with the silence, this is the best place to think about something or just relax. If you feel tired or feel like your head is about to explode, just lie down in some silent place until you feel better.
6. Care about your health
Do not forget to eat right, drink enough water and sleep well. It is also a good idea to start working out. This will help you stay on track longer.
7. Go out every day and try something new
Most often we want to check our phone when we are sitting at home for a long time and we are bored.
To prevent this from happening, go outside every day and try different activities.
If you sit at home all day and do nothing, your body and mind don't work right. Challenge yourself with new and difficult tasks to keep them in good shape.
Few words to add
Make sure that you are not driven by some kind of motivation, as eventually you will burn out and relapse.
At first, set yourself a goal of 14 days “without phone”, when you reach it, raise the bar to 30, and then to 90 days. The process will be smoother and feel more like a journey.
If you fail, don't be too hard on yourself, instead accept the fact that you failed, analyze your mistakes, and get back on track as soon as possible.
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