How can I wean myself off my phone?

[cheeseisthebest]

I'm so addicted to my phone.im on it all the time, I've got pain in my arm, finger, hand from using it too much.
Any strategies? I'm fed up with myself but it's a total addiction and I want to break it..

Get reading books.

I've read 15 in a month

The ‘how to break up with your phone’ book is quite good.

I've read the how to break up with your phone book. Really good. Still on it.
I read loads, probably read 25 books this year, all on kindle.

I also think it's affecting my attention span, making me irritable but I get twitchy if it's in another room.

You can get Apps to help (I know it sounds ironic) but you set them so you can't randomly use you phone for a ser time limit

"Forest" is a good one.

Make your time really busy. I have a full schedule all daye with reminders for what I am meant to be doing. The trick is not to sit down for long. Thats the only thing that has helped me.

A site blocker like blocksite for if you are addicted to browsing the Web on it and forest (with the deep focus setting on) for an app addiction

Thank you. Think the not sitting down is a god point as well!

Just done the forest app but don't understand it. It says my trees won't die if I break it because I haven't turned on certain permissions but I can't see where to do those?

I use my phone far too much. The thing I've found best is to just leave it in a different room - physically make yourself as far away from it as possible and leave it in the house when you go out.

I’m the same OP Watching with interest

I too have really good and really bad days. I find leaving phone in the kitchen works well. For a few days you’ll feel a bit tetchy but you get used to it.

Go and buy yourself one of those basic call and text only phones. Pop your sim card in and out your other phone away for a while.

You won’t have to use a basic phone forever but it’ll help break the cycle.

Then when you go back to your smart house phone install apps to limit viewing.

Remove the apps that hog your screen time. If it’s Facebook remove the app so you have to go on a PC/laptop to catch up etc.

If you’re forever checking emails. Set some boundaries. Work emails should be restricted to work times only.

Give yourself a schedule to check them after breakfast and after lunch etc.

It’s all about adding in extra steps of resistance to break bad habits and remove steps to help with forming good ones.

Take social media off it?

www.bbc.co.uk/sounds/play/p09h5rrw

I think that's worked. Its a podcast Stacey dooley did called Fresh Starts

Buy a "dumb" phone.

Cold turkey from your 'worst' site. It will seem so boring when you come back and then you can moderate.

Thank you. I just login on fb via browser on phone!

Bump. Or are we all just being really good and not been on our phones today?!
I've actually not been on it as much but its the evenings when I'm tired that being on my phone is a default habit!

No advice but solidarity as I'm totally addicted too. Think I'd be a better mum and wife if I'd never had a smart phone tbh. I've tried various apps but I always over ride them because I just HAVE to check something .

Agree, there is always something to check and sooooo much is done online via an app these days it’s very very hard to break the habits.