Screen addiction - how do you break it?

[Nonplusultra]

I spend far too much time on my phone. I’ve tried to cut back several times without success. White knuckling this isn’t working.

Anyone else struggling with this? Or can anyone recommend any programs, books, suggestions that actually work.

And yes, before anyone states the obvious, I do recognise the irony of being onscreen and asking this.

I use an app called Erika. Found out about it on here

Put your phone out of sight when at home.I find if I'm on the sofa and remember it's in my bedroom, I'm less inclined to go and get it. I think it's just 'easy' when it's there and you start absent mindedly scrolling.

Watching with interest. I'm the same - totally addicted. Unable to wait for anything without looking at my phone. Look at it throughout the night (I know I shouldn't have it in my room). As soon as the tv is on in the evening, I settle down for an evening of scrolling.
I've deleted Facebook and instagram but addicted to mumsnet and reading the news. Or going into a hole of a random subject. I haven't allowed myself to download any games as I know what I'm like.
My addiction is worse when I'm ill, tired, or hungover.
I think most people are a little bit addicted. Some more than others.

@everybluesock thanks for sharing that. I’m very similar. and ditto for the ill/tired/down moods.

I’ve tried screen limits, desaturating the colours, putting phone in phone jail, deleting apps.

@teaandtoastwithmarmite thanks. I’ll check that out.

I make a list of things I have to get done including watching tv and reading a book so then I don't feel so guilty about phone time.
I've tried so hard to cast it aside but I cannot. I've decided I need to work with it now and not against it.

I listened to the book "how to break up with your phone".

It really puts it into perspective

I started to deliberately leave my phone in a different room-so bedroom when I went downstairs. Then at home when I went out for a few hours. I can easily go all day without checking my phone now if I'm at home and don't need it for work. You just have to wean yourself off but making it inconvenient for yourself to be on it

Puzzles will get me off my phone for hours

I've been much better with screen time since I started;

1.Reading more (lots in fact and loving it)

1. Putting my phone in another room
2. Only allowing myself to look at my phone if I'm standing up.

Random scrolling is a total time suck, when theres so much more productive things to do, good luck!