Taking Charge: How I Reduced My Phone Usage and Regained Focus
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Chapter 1: Acknowledging the Problem
I know I’m not alone in wanting to regain control over my smartphone usage.
Photo by Neil Soni on Unsplash
In 2021, my smartphone usage skyrocketed, averaging around 4 to 5 hours daily. This left me feeling frustrated. Did I really want my life to become one endless cycle of scrolling? Time was slipping through my fingers.
Since the beginning of 2022, I have been actively working to reduce my screen time, and here’s what I’ve accomplished so far.
Section 1.1: Track Your Usage
The first step was to monitor my phone usage. Fortunately, there’s an app that tracks this for me, allowing me to set targets and measure my progress effectively.
Additionally, I discovered the "focus mode" feature, which restricts access to only essential apps (such as calls, messages, alarms, and settings) until the timer expires or I deactivate it. Both tools have been incredibly beneficial.
Subsection 1.1.1: Delegate Tasks to Other Devices
Instead of relying solely on social media apps, I found that I also spent considerable time on Chrome and Kindle. While these apps have their advantages, opening my phone often leads to distractions from other apps. They are designed to capture our attention and monetize our data.
Therefore, I’ve shifted to dedicated devices for specific tasks. I no longer use the Kindle app for reading. Instead, I carry a physical book or my Kindle device. For news and research, I wait until I’m at my computer, and I maintain a notebook to jot down important thoughts at scheduled times throughout the day.
Section 1.2: Schedule Phone-Free Time
I break my day into segments of "phone time" and "non-phone time." During the latter, I put my phone on airplane mode.
Fill the Gaps
For a week, I tracked my phone usage to identify my biggest distractions. Common time-sinks included:
- Waiting in lines
- Commuting
- Watching TV casually
- Moments before getting out of bed
- Before sleeping
What could I do instead?
It’s essential to be realistic. For instance, saying I’ll read Shakespeare during my commute might not be practical. Starting small is key; I decided to keep a book handy for reading during my commute or while waiting.
Disable Notifications
Unless expecting an important call, my phone remains on silent. I also turn off push notifications, choosing to check my inboxes on my schedule rather than responding immediately.
Embrace Boredom
Learning to be comfortable with boredom is surprisingly beneficial. When the urge to grab my phone arises, I resist. This resistance is essential for breaking the cycle of constant distraction.
Cultivate New Habits
I’ve implemented new habits, such as only checking social media while standing up. Additionally, I charge my phone in inconvenient spots at home, making it necessary to get up if I want to check it. I’ve also stopped working on my phone, which was a slippery slope for me previously.
Chapter 2: Reaping the Rewards
The first video titled "Spending Too Much Time On Your Phone? (& Social Media) - Here's 4 Easy Tips" offers practical advice to help manage phone usage effectively.
The second video, "How To Stop Spending Money On Unnecessary Things," provides insights that can also be applied to managing time better.
One of the first changes I noticed after reducing my phone dependency was a newfound appreciation for my surroundings. I now have the mental space to be more present in the moment.
I also cherish my activities more. For instance, playing chess physically on a board enhances the experience. Similarly, listening to music has transformed from a background activity to a more engaging experience.
I’m reclaiming my time. I can feel the minutes passing, and they no longer seem wasted. While it may be disheartening that society has reached this point, awareness is the first step toward better management of our devices.
Conclusion
This is not a critique of technology; it serves an essential purpose, granting us access to resources that were once beyond reach. It simplifies our lives and accelerates tasks.
However, we need to use technology on our own terms. Instead of allowing our phones to dictate our experiences, we must reclaim control and utilize them as tools designed to enhance our lives.
What strategies have you found effective? Is there anything I missed from this list?