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Putting my phone in a different room always helps
Rising Star
I will have to try that. Just completely remove the temptation.
Rising Star
Turn notifications off. Put your phone on DoNotdisturb. If you have kids, you can set for only emergency numbers ( my phone also has on option for multiple tries in 3 min from the same number).
Realize it's an addition. Cold turkey works best.
1. Is there anything you legit have to check during work hours? If not, put your phone out of sight, sound off.
2. If you really have no control, Delete all doom scroll apps from your phone. (It's why flip phones are in... you can text and call and that's it) You can check them at home on a computer or tablet.
3. Being not Connected will feel scary at first. Acknowledge it, expect it. Then get busy.
4. If you use your phone as a clock and alarm. Wear a smart watch instead. If just for a clock any watch will do.
Commit to 30 days. It tKes that long to solidify a new habit. Pick a reward for yourself.
Rising Star
The weird part is it’s not even driven by notifications. The next thing I know I’m in the app scrolling. I probably do have to just delete the apps and go cold turkey.
Rising Star
Every time you touch your phone, say “oh so I’m going to take a break and not get any work done right now”
Brick!
Yeah I use an app called OneSec that’s helpful. It makes you wait before opening apps you define as distracting and you have to select how much time you want to spend on each app, after which it does another intervention.
Rising Star
No! Mine has only increased since I retired earlier this month. 😬
Never used my phone during work unless it was another school calling for something or my kids texting me when they were in high school lol
Get a real hobby that you enjoy that’s away from anything that has a screen. Even better if the hobby requires you to be physically disabled from answering a phone call. The more dangerous the better, seriously.
This - and preferably a hobby with people. I usually feel bad if I am on my phone when I am with people 😅
Turn off social media altogether or make it inaccessible on any work station that you do work from.
Remove the apps!! Add them only one day a week. Repeat to yourself you are NOT missing anything.
Your dopamine is depleted and need to find other activities to restore its capacity. Find another hobby, learning app, you can go to to replace the social media app default move.
Are you married?
Have kids?
If not, as ppl mentioned, find a hobby. Join a gym, learn to cook from a cookbook.
Life is passing by and your too worried about someone elses life than your own
Rising Star
I have a ton of hobbies and a lot going on in life. I don’t use the apps at all outside of work hours. It’s just something I do during the workday that distracts me.
Brick is such a helpful tool. I’ve cut hours…weeks maybe…of social media time with it.
Check out the Light Phone III or II.. a very basic phone, no apps just the basics
Think about all that money being made by those tech companies while you are on social media wasting your wonderful youth. Just put it down already... it is not that important...your life is...
Rising Star
Between the social media companies and the dumb influencers that get paid a ton to put out garbage content, that should be enough to make me not want to be their product!!
Change your phone to grayscale. It is infinitely more boring and you’ll naturally stop scrolling
Rising Star
I like that. Creative idea.
I turn my plan on airplane mode, that way I don't get notifications, and put the phone in a different room.
I give my wife my iPhone on weekdays because she is an Imagineer.
Rising Star
Delete the apps
Delete it or just don’t get on it, I don’t really understand the need for a big solution. You know it’s a problem, so stop it
Not saying you delete your social accounts but what if you delete the app from your phone? Then you wouldn’t be so inclined to tapping/clicking on it. Or, I don’t know what kind of phone u have but turning off notifications and hiding the app might help
Go cold turkey. That's an addiction and you have to cut back to be able to enjoy it later.
I did a 6 month cleanse, might do that again.
I'm an info addict, so social media gets my attention that way. I need to know everything, learn new things. I learnd that's the point of my addiction.
Other solutions:
Appblocker to block you from using the apps completely. Mine gives me 5 min every 120 min max and blocks both apps and websites.
Keep your phone away from your work environment if you're at home keep it in another room completely.
Delete the apps, only use them on web. It actually helps
Rising Star
I truly agree it is an addiction. It’s something that really takes an intention to stop. Great tips. Maybe I’ll try a cleanse and see how it goes from there. I often do that while on a trip and it’s amazing how much happier I am not being in social media.