I am a technologist that is somewhat of an anti technologist in that I’m a late adopter and I am finding ways to stay off my devices. For the last month I have put my phone into grayscale and lowered the contrast. I have started using it almost 40% less. What are some other simple ways others are reducing time on their devices?

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As you are, I once was.

Start by disabling notifications. Ideally, disable ALL notifications for all apps except text messaging and phone calls. You can start with less important apps and disable others over time if you need to wean off it more slowly.

After you've grown accustomed to the quiet, look at uninstalling or disabling apps altogether. Start with the easy ones that don't mean a whole lot to you. Just the act of removing that clutter is inspirational. Over time, move on to ones that are a little painful to think about losing but seem possible to you, one at a time if you must. Then move on to apps that that you instantly start thinking of reasons why you shouldn't get rid of them, that invoke fear to think of losing, that you think are impossible. You've worked yourself up this far; you've demonstrated you have the willpower to reject your addiction to convenience and entertainment before. You can do it again.

Draw a line in the sand. Refuse to accumulate any more apps than what you already have for any reason.

Move the tasks that really matter outside of phone calls/text messages back to a computer. Most apps that are billed as necessary actually have workarounds online or in person.

Now for some harder ideas:

Disable or hide your browser. I know, it's too much to ask, it's too useful. But I highly recommend it. You really don't need it as much as you think you do.

If you have work apps like Slack and Outlook, disable notifications first and eventually remove the apps. You have a phone number for true emergencies and a computer for real work. I know this one sounds crazy, but I pulled it off, and I'm at a pretty large tech company you've definitely heard of. I've technically been on call 24/7 for 5 years because they can't bother to hire a properly sized team, and 3-4 of those years have been without Slack, Outlook, or Teams on mobile.

Be prepared to sacrifice convenience for freedom. Be prepared to be left out when everyone you know has jumped on whatever latest bandwagon that requires some new fangled app.

This one's critical: fill the time you once wasted on distractions with something meaningful or else you'll fall back into more bad habits.

I did all this and prepared myself for YEARS, and last summer, I finally moved to using a dumb phone. I was concerned at first, especially for not having a browser, but my habits naturally adjusted. I started being more responsible about having information I may need to know ahead of time before leaving home. Though I still have GPS, I map out trips to unfamiliar places first, and now I know my area better than I ever did before and rarely use GPS. And if something comes up I wasn't prepared for, I just figure it out and deal with it. Even if you never go as far as swapping to a dumb phone, simply weaning yourself off notifications and apps over time goes a long way.

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Wow this is really impressive of you and a great framework with the super attainable first steps. Love it! I’ll paste it into my notes

Consider setting specific times for device use and using apps that track screen time. Also, try engaging in offline hobbies or activities that keep you busy and away from screens. Small changes can make a big difference in reducing overall usage.

Great tips! It’s important for us technologists to have balance

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