If you managed to cut back being on your phone, how did you do it?

[Opus17]

Hi everyone,

I've gotten into such a bad habit of scrolling, reading and generally spending far too much time on my phone.
I need to cut this back and would appreciate hearing tips that worked for you. I tried timers on my apps but I just turn them off 😩
I live abroad and wouldn't want to give up my smart phone completely because it's such an important way to communicate with my family.

Thanks everyone

Ive cut down my use a lot by having an audiobook/podcast on anytime I’m doing housework/chores - previously I’d get bored and reach for my phone to distract me. I’ll do the same in the morning if I wake before the alarm - audiobook on instead of scrolling.

I’m not too bad in the evenings because DH and I like to both put our phones down when we’re hanging out together.

So maybe think about the times you’re using it heavily and then you could come up with particular workarounds for those times?

Im on my phone right now because it’s my lunch break and I definitely still use it quite a bit but I’ve found that the less I look at eg FB the less I want to look at it, because most of it is really very dull.

Leaving it in a different room works for me. I really need to sort out some kind of blocker tho for when I want to use my phone for abc but not be able to segue into xyz.

Unfortunately just by pulling myself away from it! And it was so so difficult (mn didn't help lol!)but I just turned the volume up in case anyone rang and left it down/ in another room and made myself be away from it but reading, going outside more etc. In the morning I had to just jump out of bed and not automatically go on mn/ twitter/Fb. On my lunch break in work I now check calls and WhatsApp to make sure all is well but then and then pick up my kindle or paperback instead!

I had to because I have kids and I can't tell them off for being on their phones as I picked up mine! As well as that myself and dh were becoming one of 'those' couples, not talking as much and both on phones while watching a film, so he's cut back too and the other night we pulled out scrabble!!(I know!)

It was so hard but I've found my concentration coming back more and now weirdly I'm ringing people more instead of whatsapping them and also now it's summer it's nice standing in the garden looking about instead of scrolling through fb shorts etc ( I did that a lot last summer)! Best of best of luck OP, it's the best thing I ever did, no doubt I'll end up back where I was but for the moment I'm appreciating this change!!

I leave mine upstairs in the evening which is my worst time for scrolling , I can never be bothered to go all the way upstairs to get it 🤣

My latest thing to try and help is to actually turn my phone off for a couple of hours - if I’ve got things I need to get done - and put it in a cupboard. I then get on with whatever tasks/jobs need doing. Apps don’t work so well, because it’s still too easy to pick up the phone.

By getting a 4G smartwatch. That way, I could leave my phone in another room while knowing I wouldn't miss any calls or urgent texts. I am a carer so have to be available for emergencies at all times of the day.

Ps I meant to add if you’re in the car waiting for someone/something, listen to the radio instead of picking up your phone, added brownie points if you get to lean your head back and close your eyes! Bliss!!

I have an iPad and a phone.

I just have apps I use frequently on my iPad so I can't scroll on my phone and use them when out and about.

My iPad stays at home in my bedroom so I have to get up and go and fetch it to use.

This has helped me only use it when I actually have time to sit and use it.

Watching with interest as I'm the worst in my family for phone addiction

I so need to do this too . I am addicted to TikTok and honestly 99 per cent of it bores me but I still flick through .

I have ordered an old fashioned pedometer now to count my steps so I can leave my phone in bag at work and leave it in the kitchen at home .

I got a job in a place where they are forbidden

Best thing ever! I have to leave it in my car everyday