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O/T: HEALTH Phone Addiction - The Breaking Addiction Series

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Fox

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There have been a lot of dopamine/habits threads lately.
I think there are quite a few of us who are dealing with bad habits and unwanted addictions.

This will be a little thread series of one-month challenges to improve yourself in some small way.
Maybe we can go over a month but let's see how it goes for now.

Rules:
1) If you feel like this is an area you could be doing better in - jump in the thread and try to make some changes.

2)- If you feel like this isn't an issue for you - then refrain from posting "debate" type content that doesn't help those with an issue.
Take that somewhere else.



First up - phone addiction.

IMG_7684.PNG

This is my phone as of today - a LOT of phone usage.

I could use the excuse that I run a very active online business as an excuse but that doesn't change the damage I will do longterm.

Currently, I use my phone to...
- Manage and moderate a 12k FB group, 2 student groups, and a Biz YT channel
- Contact friends and family
- Post and browse on this forum
- Emails
- Social media (100% non-business)
- Random internet scrolling

I already have an adult content blocker on my phone so there is "funny stuff" going on ha. I set it up when I got the phone and forgot the pin - I have been too lazy to restore my whole phone to remove it. It is never an issue except for some forum threads with phrases that block the thread (if someone swears for example).

Today I installed "checky" to see how many times a day I check my phone...

IMG_7683.PNG

I just installed this so I will have to wait a few days to report back what the results are. I am guessing in the 100s.

Challenge goals:
- Get phone usage to less than an hour a day, less than 50 phone checks (turning your phone on)

My plan is to do this by creating new systems and disputing current habits.
I will track what is working and what is not on this thread and after a month we can compare.


If you want to join...

- turn on "phone usage time" and also get an app to check phone opens (I think "checky" is best).
- post up your starting stats here after a full day of usage
- start making changes. Even having the awareness of the issue and the commitment to post will be a big start.

Who is in?


*If this series goes well I think we can do more on habits like saving, eating, sleep, reading and addictions like porn, drinking, smoking weed, porn etc.
 

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I've started by imposing two rules on myself:

  1. First thing you do when waking up: give your gf/wife a kiss and a hug. DON'T check your phone.
  2. Last thing you do when going to bed: give your gf/wife a kiss and a hug. DON'T check your phone.
 

AshrafI

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I've been tracking my phone usage for nearly a month now, and I can evidently say that I am addicted to my phone.

My average is 5½ hours per day and my most used apps are YouTube and Discord. I've heard people have turned their screens into grey scale and I can see this being useful
 

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I've started by imposing two rules on myself:

  1. First thing you do when waking up: give your gf/wife a kiss and a hug. DON'T check your phone.
  2. Last thing you do when going to bed: give your gf/wife a kiss and a hug. DON'T check your phone.
Look at this guy with a wife and a gf, Mr. Showoff.

Welp, I’m a single dude and I’m always on my phone; too much to be honest. I’m in.

Unfortunately, I’m on my phone right now reading this thread, at 4am.

Hehe, whoops...
 

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Julius Alba

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Alright! So I'm totally in.

I've considered myself a phone addict even before I had a girlfriend. It's just so hard to not check the phone, lol!

I'm always in a struggle to create a really good system that keeps myself busy despite all the plans and activities I've scheduled for the day.

It's kinda corny but demn, guys do some real business ... and I want to use my phone only when I do that.

(Checky is very useful though, thanks!)


26534
 
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Okay, I am not the only one ha!

I think the best place to start is with just knowing how bad the problem is and posting up here to commit to a change.

Tomorrow we can start into some strategies to fix this.

Thanks, everyone for being open and joining in.
 

gryfny

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I need this. What I'm currently trying to do:
- No phone connection before 12:00 (I do need to use the phone itself, for my meditation timer and language study in the morning)
- Whatsapp for maximum 30mins a day (I try to limit it to just two moments, after lunch and after dinner).
- No phone 1 hour before bed
- Checking e-mails once a day

It's so freaking hard to do though. But I notice that when I do follow the rules, I do not miss out on anything important. If someone really needs an answer right away, they don't use e-mail or whatsapp. But still I feel the urge to check every 10 minutes.
 

njord

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There have been a lot of dopamine/habits threads lately.
I think there are quite a few of us who are dealing with bad habits and unwanted addictions.

This will be a little thread series of one-month challenges to improve yourself in some small way.
Maybe we can go over a month but let's see how it goes for now.

Rules:
1) If you feel like this is an area you could be doing better in - jump in the thread and try to make some changes.

2)- If you feel like this isn't an issue for you - then refrain from posting "debate" type content that doesn't help those with an issue.
Take that somewhere else.



First up - phone addiction.

View attachment 26528

This is my phone as of today - a LOT of phone usage.

I could use the excuse that I run a very active online business as an excuse but that doesn't change the damage I will do longterm.

Currently, I use my phone to...
- Manage and moderate a 12k FB group, 2 student groups, and a Biz YT channel
- Contact friends and family
- Post and browse on this forum
- Emails
- Social media (100% non-business)
- Random internet scrolling

I already have an adult content blocker on my phone so there is "funny stuff" going on ha. I set it up when I got the phone and forgot the pin - I have been too lazy to restore my whole phone to remove it. It is never an issue except for some forum threads with phrases that block the thread (if someone swears for example).

Today I installed "checky" to see how many times a day I check my phone...

View attachment 26529

I just installed this so I will have to wait a few days to report back what the results are. I am guessing in the 100s.

Challenge goals:
- Get phone usage to less than an hour a day, less than 50 phone checks (turning your phone on)

My plan is to do this by creating new systems and disputing current habits.
I will track what is working and what is not on this thread and after a month we can compare.


If you want to join...

- turn on "phone usage time" and also get an app to check phone opens (I think "checky" is best).
- post up your starting stats here after a full day of usage
- start making changes. Even having the awareness of the issue and the commitment to post will be a big start.

Who is in?


*If this series goes well I think we can do more on habits like saving, eating, sleep, reading and addictions like porn, drinking, smoking weed, porn etc.
No offence why dont you do this like the hard 75 challange and just stop cold turkey and only use your phone for work

I personly have turned of all notifications off my phone so ill only get a sound or vibration if someone calls me.

This is one of the best ways to lower you phone usage so I now schedule all my "phone time" to just once or twice a day.
 
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No offence why dont you do this like the hard 75 challange and just stop cold turkey and only use your phone for work

I personly have turned of all notifications off my phone so ill only get a sound or vibration if someone calls me.

This is one of the best ways to lower you phone usage so I now schedule all my "phone time" to just once or twice a day.
A phone is a useful tool when used right :
- email
- maps
- Uber
- communicating with friends

I want this to be realistic. Not a ridiculous month that isn’t sustainable.

The goal isn’t to not use a phone - it’s to avoid mindless scrolling and time wasting.
 

Olimac21

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Aim to start the day without technology that helps a lot and you get to see the benefits of going around undistracted.

Another thing if you like using Instagram only use it as a "producer" that means when you post content, not to follow other people´s stories or posts.
 
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Kybalion

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I had the same problem 6 months ago. I couldn't stop checking my phone! I spent 3-6h a day browsing toxic content.

I got sick of being owned by a piece of metal, so I blocked everything except Whatsapp, calls, camera and other essential apps.

And it worked. These are my stats from last 3 days:
unnamed.jpg


For me there was no other way. I blocked, safari, instagram and FB. I also disabled the option to install new applications.

The social media engineers had hacked my brain stem. And they probably got Yours too.

The solution is very simple.Just get someone You trust to put a restrictions code on Your Iphone and block every piece of toxic, timewasting software You got. THIS WORKS.
 

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KeenanM

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My phone usage is embarrassing and I know that I am addicted. This is a challenge that I can join.
 
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Nikhil God

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While I am not able to afford a smartphone right now, I can very well say I am addicted to my laptop and the easy dopamine rush it offers.

So my goals to tackle this would be:-

Don't use the laptop for at least 1 hour after waking up.
Don't use it at night after 11 pm.

Thanks a lot, @Fox for making valuable threads like these.
 

Danny Sullivan

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How much time spent on all of your phones is actually work-time, that would otherwise be spent on a computer?

Might be interesting to evaluate.
 

Kiwigirl

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I Recently got And iPhone. Previously I had an old phone that could only room for apps ha ha. Now I find myself relying on this phone a lot more and using it a lot more. Mostly for business. But yes I do find myself using it a lot more

The thing is it actually gives me a terrible headache to work on the small screen and as I am a web designer that’s not a good idea so I need to reduce this.

I am trying to reduce my time on wasted time on my computer and phone and making a conscious effort from now to turn off unnecessary notifications.. The 1st to go will be Instagram .

One addiction I had was news and I would spend easily one hour if not three hours day reading news which I enjoy. But now I hardly go on News at all. Although I don’t know what’s happening in the world any more I am being a lot more productive.

I also belong to some amazing Facebook groups that help me immensely in my business as I work self-employed at home so it gives me that connection and Support and inspiration that I need to grow. Plus a weight loss weight Facebook group which is so helpful for me.

So thank you I will continue to re-evaluate these things and thank goodness for iPhones having typing by listening to you talk or I would’ve just wasted a lot more time. LOL
 

Anit999

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I have been able to keep my phone at a distance. I can share my insights here and maybe they might also be useful for others. At the end of last year, I was very frustrated by the excessive usage of my phone. And it really pissed me off. So, I blocked almost everything using an app blocker and asked my friend to set the password that I would not know. I only installed useful apps before the blocking and all other apps such as chrome, youtube, instagram, facebook, etc were either deleted or blocked. I also blocked playstore to avoid installing apps and the settings were also blocked so that I could not do a factory restore. It has been more than seven months and they are still blocked. Now, I dont feel that they are really necessary. It is funny to know that some things that you thought were important for you were not important at all. Now, the only social media app that I use on my phone is linked in and that also I use only to get inspired from the people like Mj, Tony Robins, Michael Michalko, Hal Elrod, etc. Also, I have been doing sports quite regularly and that might be the reason that I have some more willpower. It has been working fine for me.

One more insight, I would like to share. If you think that you are addicted to your phone, you have already lost the battle. Think of this as a bad habit that you want to grt rid of. Just like junk food. In addition to this, I fight any bad habit by doing an identity shift. I say to myself that I am not the kind of person who wastes a lot of time on phone and so on. Also, I have a list of affirmation that I speak every morning and night. I am following the miracle morning routine from Hal Elrod. Repeating sentences to yourself like "I dont overuse phone" , etc is really helpful

I hope that this would help

Greetings from Germany!!
Anit
 

Champion

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Il join as well!

I broke up with my girlfriend about a month ago and I just installed Tinder yesterday to get my mind off the breakup.

Anyways, the result: Im checking my phone wayyyyyy too much!

Looking forward to go through some serious phone addiction therapy.

So far, I have always been pretty disciplined with staying away from the phone until I had my morning shower, routine and meditation.

I will try to also implement an evening routine for the phone.

Best
Champion
 

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I have been thinking over my approach for 2 full days and here it is.

Context - The Problem

I am using my phone a lot because it starts with a good intention/boredom/notification...

Good intention: I check an email > now I am on my phone > now I am wasting time doing other stuff
Boredom: I have some downtime > my phone is there > use my phone
Notification: Bing! > Oh better check that > now on my phone

I looked at my phone usage and some of it is legit - business calls, work emails, important messages and so on.
Then some of it is handy - meditation app, habit tracking app, gym app
And some it is not so good - Instagram, WhatsApp, internet

I will start with "something good" like Gmail and quickly open up the "not so good" app like Instagram in a short amount of time.

The pattern is simply: Starts well > I move to wasting time app > time gets wasted

The Plan: Divide and Conquer

The logic is simple enough - make it really "not fun" to use my phone.

I am going to do this by splitting up all the different parts of what I use phone up for and removing any thing time-wasting. If I can't waste time on my phone... I can't waste time on my phone.

Stage one: Divide personal apps from business and move to another device.
Then limit usage on that device as much as possible.

My ipod doesn't have a network, it needs wifi. Perfect.

I will be moving the following apps over to the iPod as of tonight:
- Meditation App
- Spotify
- Audible

Now when I go for a walk, go to work out, do meditation or something similar I don't bring my phone.
I can't use the excuse I need my phone anymore (since I now don't).

This will stop me checking my phone while working out or on a walk. One habit pattern removed.


Stage two: ZERO notifications.

Apart from someone calling me my phone isn't going to do anything unless I open it. No pop-up anything on the screen.


Stage three: Faaaaar away

Chances are your phone is sitting beside you right now, in your hand, or in your pocket.

My phone will now be living in a different room when I am in the house. It can stay on the charger in the kitchen and it won't be following me around. When I leave it can go in my pocket but in the house, it has a place where it lives. And that is far away from me.


Stage four: Social media has to go.

For me, this is Facebook and Instagram.

I won't delete my accounts but rather they just go on the desktop.

Instagram is smart in that you need a phone to upload on their app but I am will figure out some way around this.

Facebook I need for business but I will put systems in place. If people know not to expect me online right away there won't be an issue. I need to set clear expectations for others.

Bottom line is I don't need either of these on my phone.
Plus we all know this stuff spies on you 24/7.


Stage five: Messaging apps

Whatsapp I am looking at you.

Whatsapp is a big one for me. I can't delete it cause I need it but also I got some people who hit me up a lot and like to talk. I am going to have to work on a game plan for this also. I will report back soon.

----------

I am going to start working on this right away and will update soon.
 

Andy Black

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Try leaving the phone charging downstairs at night. I had trouble sleeping a few months ago and when I would wake the phone was in my hand before I realised it. The blue light then kept me awake. I sleep much better now the phone charges downstairs.

I also have mine on silent and have most notifications turned off.
 

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active employ

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If you use Android check out AIO Launcher.
Its so helpful that when a software update borked my phone and I needed to reinstall the OS, I stood there confused at the home-screen wondering where everything was before remembering I needed to install it and it wasn't the default home screen.

Instead of icons to search from you are faced with bubbles, which change according to what you last opened.

Below that I have notifications.
if a notification annoys my I instantly delete the app. No exceptions.
Meanwhile my widget for the task manager I use showcases tasks to do, and below that are icons to
text, call, and view contacts.
Below that I have the widget for Action Tiles which lets me view connected security cameras.

Below that is a series of times, 5min, 10min, 30min, This came preset.

Next is mailbox where I can see my email.

Then is a audio recorder which came preset.

Finally control panel displays with settings for Bluetooth, GPS, quick flashlight


ALL of this is configurable. If I wanted to instead display stocks I could do so. Any widget or app on the device can be added, and thanks to Action Tiles, so can any smart device.

As an example at the very bottom I have a wake on LAN button, and AC control button.
Then modem controls display, then car controls.

This becomes your home-screen.
you can set it up however you like and have instant access to ANY app or settings. You can add widgets or shortcuts on Android and preconfigure whatever you like.

Now when you turn on your phone instead of tapping , searching, staring at icons, digging through folders its just there.

The reason I being this up is this app can very much help with procratination because it stops the searching, wandering. You need invoice numbers? scroll down. You need to call company X? there is dialer.
 

Fid

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Instagram is smart in that you need a phone to upload on their app
Hint: go to instagram.com, open the DevTools in Chrome (Ctrl+Shift+I or right-click -> inspect) and click the Toggle Device icon (or Ctrl+Shift+M). Switch to mobile view, refresh the page, et voila. You can upload stuff from PC.

You've got it figured out, Rob. I've been there. I've removed FB from my phone. Then kept finding myself unlocking it and tapping the spot where the icon used to be. It took me just a couple of days to get rid of that old habit.

There's an app called freedom.to - it's the best restriction app that I've ever used. Works cross-device, so you can set common blocks for your mobile, iPad and PC at the same time.
 
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Hint: go to instagram.com, open the DevTools in Chrome (Ctrl+Shift+I or right-click -> inspect) and click the Toggle Device icon (or Ctrl+Shift+M). Switch to mobile view, refresh the page, et voila. You can upload stuff from PC.

You've got it figured out, Rob. I've been there. I've removed FB from my phone. Then kept finding myself unlocking it and tapping the spot where the icon used to be. It took me just a couple of days to get rid of that old habit.

There's an app called freedom.to - it's the best restriction app that I've ever used. Works cross-device, so you can set common blocks for your mobile, iPad and PC at the same time.
Nice - I was reading up on this IG method but haven't used it yet.

I got to admit - I already opened my phone a few times and was like "oh ya there is nothing fun here now". haha

Let the game begin... I'll update in a day or two with my new time-on-screen stats.
 

ChrisV

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I think there are quite a few of us who are dealing with bad habits and unwanted addictions.
Thanks for posting this.

These are hands down the best videos addiction I've ever seen:

It covers everything from phone addiction, porn addiction, drug/alcohol addiction, bad habits, motivation and everything. It's also very short.

Ending Addiction: Mammal Time


He's a personal friend of mine and one of the best addiction psychiatrists I've ever met. He breaks down addiction in such an accessible way and I think it's really essential viewing for anyone who has even minor addictive tendencies. The whole short series is great.

Usually addiction research is unbelievably complex and nearly impossible for a layperson to break down, and requires years of training to properly understand, but he breaks it down in such an amazingly simplistic way that anyone can know what's going on.
 

A_Random_Guy

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Thanks for posting this.
I will limit my clicks to 50(I use my phone as a wifi hotspot so I often turn it on and off)
I am not active on Facebook/Instagram/Whatsapp but I often spend a lot of time on Quora and YouTube watching videos/reading answers which are useless 90% of the time. I will limit my phone usage to an hour.
Also installed the WebTime Tracker extension on Chrome as I spend time on my Laptop as well.
All the best to everyone following this :)
 

f0reclone

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For me, scrolling Facebook Newsfeed on Desktop was a major distraction. I just wanted to check for a message or similar and found myself scrolling the feed.


I really like this Chrome Extension called "News Feed Eradicator for Facebook". It will just put a motivating quote on the top and remove all posts. You can still check for individual profiles or groups if you really want to see some posts. Otherwise it reminds you to go back to work.

“The most powerful control we can ever attain, is to be in control of ourselves.”
~ Chris Page
 

A_Random_Guy

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'Need to reduce time on phone :O BTW managed to study for 11hours today. Not my best performance but definitely reduced a lot of time that'd be rather wasted surfing. Now I'm downloading video courses and watching them offline to reduce distractions.
 

GoodluckChuck

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I used to spend hours every day on Reddit App. The only way to stop was to remove it from my phone.

For me, the only way to stop addictions is to remove the option or at least make it difficult and uncomfortable to do it.
 

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