In 2020 I want to use my phone less

[PaperFlowers4]

I waste so much time on my phone. It’s the first thing I reach for when I wake up and the last thing I look at before bed. I can literally spend all evening dithering around on it and don’t even notice the time passing. I hate the compulsive checking it encourages and the endless scrolling.

I’m really going to make an effort in 2020 to tear myself away from it. I did do this a bit in 2019 but its so easy to slip back into old habits. So far I’ve deleted all distracting apps and turned off all notifications except for messages. I’ve desaturated the display and suddenly the real world looks more colourful and interesting than my screen. I’ve downloaded some blocking software which I’ll use for distracting websites.

Also considering getting a cheapie dumbphone to use alongside my smartphone (which I do need for work). It’s tempting now there are some “dumbphones” that come with WhatsApp

Surely the apps to block other apps only work if there’s no way to override them?

I'm actually finding this post really helpful - it's good to know I'm not the only one mindlessly scrolling in the evening and not really concentrating on the tv programme I'm watching etc

You can do that under screen time in an iPhone. I limit DD's use across iPhone and iPad to 3 hours a day, more in the holidays, leaving music, camera, emails, messages, FaceTime and phone calls.

I don't use mine for three hours a day but still get distracted by it!

Thanks for that app suggestion @BeepOpsiePie just what I need! Have downloaded.

I’ve been feeling this a lot as well, too much mindless scrolling. I do love chatting here and in Facebook groups though, they’re a great source of interest for me. But I don’t need to do them all the time. I got into a good book reading habit again over the autumn but it’s slipped again, need to pick that back up. I’m also back studying part time as well as working soon so need to cultivate better concentration.

@Sarcelle I agree that this is actually a health issue. I always felt guilty for spending so much time on my phone instead of doing other things, but then I listened to a podcast which spoke about how there are very smart, educated people working at tech companies whose job is to develop methods to capture and keep user attention. It’s based on real neuroscience research showing that the constant check-reward/no reward cycle creates dopamine hits and encourages compulsive usage. This is the same brain chemistry loophole which is exploited by the makers of slot machines.

Once I realised this I stopped being so hard on myself for being weak-willed. It’s also made me more determined than ever to fight against it and go back to reading books for entertainment, among other things.

I agree doe me the limit thing didn't work. I try to leave it in another room in the evening and concentrate on reading or actually watching a TV programme.

Have a period of time when it is turned off each day and longer at weekends.

I have used some of the tips here and am liking it already. Have limited time to some websites and after 9pm blocked apps apart from iBooks. Aim to read more this year.

I started diamond painting just after Christmas, and I find that it completely stops me from checking my phone or any other device for hours. I can still watch TV and spend time with my family while doing it, it just keeps my hands busy. Perhaps a solution like this would be good for you?

I'm trying to do this too. I hate the fact that at times I've not been 100% listening to my daughter because of my phone. I also have rsi which is being exacerbated by using my phone too much.

I've found deleting games apps helps. MN is my weakness now, but I'm trying to cut down. I read more than I used to. I've also deleted some social media apps, could do with deleting the others.

I think this is only going to get worse for our children, my daughter and her friends (older teens) never put their phones down it seems.

I know I'm addicted to it and wish I could throw it away but I've no willpower. My life is on my phone .. shopping, banking, keeping in touch with friends and family. I don't know how to exist without it anymore.

@SunshineAngel what’s diamond painting please?

@hardrowtohoeallbyyourself Type it into Amazon - it’s easier than me trying to explain badly haha. But it’s easy and looks stunning!

I find the apps to limit time spent on phones useless because they can be overridden.

I did the same earlier in the year. Removed all social media and forums. I'm not a big game player, but I removed those too, just in case.

I just have a few news sites and my email now on my phone. It's brilliant. As you said, the world is a lot brighter/more interesting.