I am addicted to my phone!! AIBU to ask how to stop?

[FlyingSoap]

Time limiting apps doesn’t work as I will just turn those settings off. I just scroll, and scroll, and scroll and have no energy for anything else. On the days when I pick up a book instead I feel so much better but lately I have just been defaulting to my phone and social media, and MN. I would love to eventually get down to a point where I only spend an hour or less scrolling a day.
Has anyone got to this point and can give tips as to how?

No idea <clutches phone> I am in the same boat

Nope, still not doing it!

Doesn’t work on mine either. Go to settings > accessibility > colour filters > greyscale
it’s horrid though! I just tried it.

Go cold turkey. Turn it off and give it to a friend to look after for two weeks. If you use it for everything you might need to plan it first though.

I deliberately do not use Apple Pay or my phone to control anything in my house. I don’t have Alexa or any of that crap. I still have a landline. I could easily survive without a smartphone but many people have fallen victim to it controlling every aspect of life for them, which is part of the problem.

With you all on this. I do like MN as I get bored and lonely with young kids sometimes, but the phone really has started to take over and my eldest is getting toward phone age so I want to set a much better example.

The three clicks doesn't work for me either. @Solocup I don't seem to have colour filters in accessibility?

I'm not the person to ask one the whole as I'm on my phone/laptop a lot but I will say that it can help to move apps off the front screen of your phone. I definitely look less at tiktok and insta than some other apps because I can't just go straight to them - a tip I got from the book Indistractible https://www.nirandfar.com/indistractable/

start switching off notifications might help. Don't need to do all in one go, just every time you notice the notification is annoying, or not really useful. I also wonder if starting a meditation practice could help you becoming more aware of when you start doing something mindlessly

I am trying too. I have muted group chats and my phone is always set to 'do not disturb' so no notifications. I moved some time waster apps into a folder and put them on the last screen. The biggest help which took some practise is not looking at it first thing in the morning. On work days, I have trained myself to not look at it until I am physically at work, where I obviously have other things to do. I need to do something similar in the evening.

It looks like the greyscale has to be set up as a shortcut first. It does make the screen far less appealing.

ttps://agio.com/how-to-make-your-iphone-grayscale/

In the same boat and agree with comments about the example is sets to my children

I think scrolling has become a hobby for people so my advice would be to find another hobby. Perhaps have the radio on in the background.

If I'm busy I tend to look at my phone less.

My problem is scrolling at night, it can then eat into my sleep time.

Buy this OP!

https://amzn.eu/d/20weAU8

Its the only thing that stops me using my phone all the time

I now put a hairband or elastic band around the phone to make scrolling difficult and less of an abstract movement. It helps slow down the habit.

Go to work in a prison. Instant phone detox