How to Wean Off Phone Addiction

Several people immediately asked how I was able to pry myself away from my phone. Actually the conversations were more or less like this: how in the fuck does someone like you stay unplugged for so long?

It’s not as hard as I thought it would be.

For operation Internet detox, I started by reorganizing my homescreen too look like this:

IMG_0265

Social apps have always been strategically placed where they are the easiest to access. I swapped social apps with apps related to the activities I committed to do more: read and write. With help of muscle memory it’s working. I’ve been in the habit of constantly checking Facebook or Instagram and my fingers would touch the icons on the phone without thinking. Now, when my fingers automatically touch the screen where Facebook or Instagram were, Kindle and iBooks launch. In lieu of WhatsApp or LINE, Simplenote and Werdsmith open, prompting me to write.

I still have Facebook, Instagram and a few misc social apps. They’re just tucked into a folder where it takes effort to access. I turned off notifications* for all social sites and scheduled notifications for most messaging apps.

I also told myself to only check Twitter for news — being unplugged shouldn’t allow ignorance. Nuzzel is my favorite news app. Of all the news apps I’ve used, it’s the most solid with delivering articles most interesting to me. I barely need to launch Twitter anymore.

Since I didn’t trust myself, I took it a step further and disabled Wi-Fi in my home. So now my phone can only browse on mobile and if I go over my allotted 4gigs, I pay data overage fees. When money is involved it’s pretty easy to be disciplined.

It’s been less than a month but I barely go on Facebook anymore (just Messenger). Look at Twitter once or twice a day for news. And Instagram only in the morning — if that.

And that is how to wean off phone addiction. If I can do it, anyone can. Anyone.

*Backstory re: notifications: in 2011 I got fed up with notifications. It felt like my phone was constantly pestering me: someone commented on your post! You got a new mention! Email, email, email, respond, respond, respond. Text, text, text.

One day I got so irritated by my needy phone I turned off badges (the little red circle). My phone went from looking like this (left), to like this (right)

(I’ve also always had a one screen only rule: only keep apps I use.)

Turning off notifications made my life better. I was now in charge of when and what to respond to instead of letting my phone control my life. So I am used to having minimally invasive notifications.

3 thoughts on “How to Wean Off Phone Addiction

      1. Ahhh!
        I don’t use my phone a lot but I’m addicted to using internet on my laptop. So by using Quora, I do at least something useful with my time on laptop/internet.

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