I don’t know if this is just me, but I have SUCH a hard time putting my phone away. At work or at home I feel like I’m always checking it.

It’s definitely negatively affecting my sleep and can sometimes cut into my productivity at work.

Any tips for cutting down usage? I know the “don’t sleep with your phone by your bed” rule but I’m not there yet

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I’m with you. Almost just pull it out on autopilot whenever things get boring…which is very frequently

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Same here. I think everyone is conditioned to do this now honestly, whether they have adhd or not.

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Yup, turn off your notifications for social media. I also tend to put my phone on dnd all the time (although I still check it at least it isn’t prompted by a notification)

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I understand what you're going through. I usually turn on the "do not disturb" mode on my phone so I won't get notifications. It also helps that I put my phone away from my sight so I won't be distracted and tempted.

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I can definitely relate. I have to actually put my phone in my desk drawer on silent mode. Otherwise, I find myself glancing over every time I get a notification, and then next thing you know, I'm scrolling Facebook or surfing the web. For me, out of sight, out of mind has worked really well.

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Yes buy an item locker and put it there for hours at a time. There is one specifically made for cell phones so that you can make calls. I made the mistake of buying a regular one and can’t get MFA notifications for it.

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Thank you for sharing the link. I am going to buy this right now. I need to do something because my phone is such a distraction.

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Most applications now have time limits to minimize your usage and screen time. Check under the settings for the apps you use the most. It's helped me so far. I've heard there are also apps in the appstore that could lock your apps after a certain amount of time. Try it out!

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This app has helped me. Turn on airplane mode, then open the app and tell it how long you don’t want to use your phone. It grows a little virtual tree. If you use your phone and leave the app, the tree dies. It’s really stupid, but it somehow makes me think twice before using the phone when I don’t need to.

https://apps.apple.com/ca/app/forest-focus-for-productivity/id866450515

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I remember hearing about this a few years ago. Have you used it for a while? Do you stick to it?

Same here. I try to put it far enough away from the bed that I can't get to it easily. I also put meditation music on before bed or ocean sounds, which helps me a lot. You can also try picking up a book instead.

Oh I'm the same!! I've been spending so much time on my phone, despite deleting apps like Insta etc. I spend more time on here and Reddit. Have made an active effort to not use my phone at least 1-2 hours before I go to bed

I honestly have such a hard time with this as well. The worst is when I am in bed at night and can't stop scrolling. It def effects my sleep but I don't know how to stop either.

Adhd is a lack of dopamine. Every time we look at our phone is a dopamine hit.
I have same problem. Best thing is to replace it with some other more interesting thing.

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