I want to hugely reduce my phone use - anyone want to join me?

[WatershipClown]

I’ve just had two weeks off work and I am filled with regret that the main thing I have done, for two weeks, is go on my phone and scroll.
I don’t feel well rested, I haven’t read any books or done anything creative, I haven’t socialised, nothing. I’m also very overweight, the house is a mess and I feel like I have no time, but the truth is I just waste it on my phone.

My arbitrary rules are:
I have decided to restrict phone use to 5 mins in the morning, 5 mins at lunchtime and 5 mins after dinner.
No looking at even bank app unless absolutely necessary.
No online shopping unless essential.
Can use maps/national rail app as necessary if driving out of area.
Can listen to podcasts but no more than 2 mins to choose one.

I would like to do more cooking, painting, reading and exercise with the vast amount of time this will free up (delusional? Me? 🤣)
Is anyone else thinking they also need to change something in a similar way?

Have a read of Smart Phone Dumb Phone by Allen Carr. It's about changing you're mindset to give up being addicted to your phone.

I've taken up
Crochet to try and wean myself off

I'd say that's a massive reduction, five minutes is nothing. If it was me I'd go for something a bit easier to achieve rather than setting yourself up to fail. 20 mins in the morning, 20 at lunch and 20 in the evening

I use an app called Refocus to block apps. It blocks apps and websites. You can set up automatic blocking times (mine is work hours) and also set it so that you can't easily unblock things.

I’ve deleted Twitter and Facebook and blocked the websites from my browser. Don’t have Instagram or any other SM. Have MN on the browser but not the app.
What I’ve noticed over last few days is that even if I’m fully bored of what I’m doing on my phone, I still can’t put it down and end up swapping between different apps/sites (MN, rightmove, Strava, solitaire etc). It’s like I can’t think of anything else to do with my time. For example this evening - I’ve had an hour or so to myself while husband cooks the tea. Kids sorting themselves out. I really don’t want to go on my phone but don’t know what else to do?!

Also constantly checking for new messages/emails etc

I definitely want to do this. Sometimes I'm tempted to read Mumsnet and other things when I'm working! And I'm reading less books. I am just doom scrolling the same apps!!

OP, I feel your pain! The realisation that so much of my spare time has been taken up with Internet browsing, social media etc. is a real shock. I used to do things! Have hobbies! But I just slid into mindless scrolling as life got harder :(

I've just started a book called Digital Minimalism by Cal Newport (also plan on listening to his podcast and books on Spotify), and I have to say I'm finally feeling hopeful, and a little excited at the thought of reclaiming my time!

I’ve found that if I’m feeling anxious, my phone use is much worse. It’s like I’m looking for something I never find. I’m switching from one thing to another on it in a loop. The only thing I find I can switch to is reading. Sometimes I have two books on the go - fiction that needs me to tune in to properly and a non-fiction I can pick up and put down. If I read as much as I look at my phone, I’d feel a lot happier! I’ve started a really long book and surprised myself by getting halfway through it in under a week. Making a conscious effort and feel better for it. I also feel guilty about missing stuff with kids because my head is in my phone.

This is me. I even find myself on the loo before bed Loki h for things on my phone to read.

Why are we all so addicted?

*looking 🙄

Same I wish there was something that would work I feel I am constantly checking messages etc etc apps it's just not right

8 hours an hour is really good going 😂

I'm with you OP. I desperately want to reduce usage too. I think maybe your timings might be a bit tight though! Are your 5 mins going to include updating this thread for instance?

Plus there's things I do on my phone that I want to do. Like I use Facebook groups about my hobby. It's the mindless scrolling. So finding it tricky to get that balance. It feels impossible not to get drawn in to other stuff once you start.

I have got the Freedom app which is very good but I put it on for too long and found it too restrictive so need to work out how best to use it. I like that it has a "locked mode" which stops you stopping a session once started.

I don't like the iPhone downtime as I just ignore it. I felt that setting a passcode and giving it to my partner might crude some marital tension so opted to pay for Freedom instead!

I agree with the posters who say you are going to fail if you try to go to 5 mins 3x day. I empathise with a daily screen time of between 5-8 hours. I have no idea how. I could probably save 1-2 hrs/night by switching my phone off and going to sleep earlier but I mindlessly scroll. I need to use my phone for work and school coms, I think getting to 4 hours would be an achievement…..I’m going to look at some of the apps suggested.

I think it's looking at what need it's meeting, and thinking about whether you can meet that need other ways. For example, I think I do it because I can feel quite disconnected often, especially during the week when I'm predominantly working alone, and want some human connection, so that's what I need to work on. Also, sometimes it's to just distract you from things or relieve anxiety, so are their healthier ways to do that? I believe it's much easier to change behaviour if you're moving towards something positive rather than trying to just stop doing something you perceive as negative. That's the theory anyway, I also spent too much time on my phone!

Stay Focused is a good app for this. It can block particular websites as well as apps.

I wanted to do this for a long time . I don't like being on my phone around my children. I don't even have social media so it's just a bad habit!
what I have done for the last year or so os once I collect the kids from nursery/ after school care and have finished work , I leave my phone in the car and then I don't get it again until all the kids are sleeping, everything that needs done in the house done. I swear I enjoy these night with my children so much more , everything gets done quicker and when I do get my phone I enjoy catching up with family etc. I sometimes do the same at weekends, or days out. Except leave my phone in the house instead. Xx

If you are used to scrolling for hours (I'm guilty too!) I honestly would go for a limit that is more realistic than 5 min at a time. I know I wouldn't be satisfied after only 5 min. Personally I would set whatever time limit is achievable for you then reduce from there.

@CatsForLife that explains it really well- I can spend ages on mumsnet refreshing and looking for new threads but not really enjoying it. And I don't really know what I'm looking for.

Having a kindle app on your phone can be good if you want to read books rather than scroll but there are situations where physical books are a bit awkward. And going for podcasts/audio books that allow you to do other things.

I’m exactly the same. Have so much to do but spend hours on my phone.

I think limiting by to 5 minutes is too much to start with.

how about checking phone for emails news for half an hour in the morning, then once in evening/ afternoon?

Okay yes 5 mins is maybe a bit draconian. Perhaps 20 mins.
I think I started to rely so much in my phone when I lived alone and had no company for days at a time outside of work. So I agree it’s about connection but it leaves me feeling empty!
I am picking a start day of Tuesday next week, and I’m going to go for it.

I genuinely believe because of my continuous phone use I’m now no longer able to watch a tv programme or focus on anything
I mindlessly scroll tiktok in the evenings

I’ve asked for a beginners crochet set for Christmas for the same reason. It’ll get me off candy crush while watching the tv if nothing else.

I'm in! I have bought myself this lockable timer box which is great, I just haven't used it as much as I should yet...