For years, I’ve been caught in a tug-of-war between the usefulness of my phone and its ability to utterly waste my time. In this post, I'm sharing how I finally took control of my screen time and used it productively. If you're struggling with phone addiction, follow along for a comprehensive guide.
Understanding the Why
First, let's delve into why I wanted to reduce my screen time. I love the convenience of technology, but I need that convenience to work for me, not against me. My phone addiction, though not as severe as some, was still a problem. The little dopamine boosts from finding something interesting or funny online were too tempting, leading to hours wasted on my phone.
Switching to a dumb phone crossed my mind, but that seemed like a drastic step, akin to donning a tinfoil hat and retreating to the woods. Plus, apps like Google Maps and Gmail are indispensable. So, I needed a balanced approach.
Differentiating Screen Time
Not all screen time is created equal. There's a huge difference between spending two hours on TikTok and spending two hours reading a book on the Kindle app. Basic screen time metrics don’t distinguish between productive and mindless screen time. When I say I reduced my screen time to less than an hour a day, I mean non-productive time on apps like YouTube or my internet browser. Productive activities, such as learning Spanish or playing chess, are not included in this reduction because they serve a purpose.
Implementing the How
Now, let’s dive into how I made my phone more productive:
Focus Mode
Focus mode timers block certain apps during set times to encourage focus. Mine kicks in daily at 8:55 AM to ensure I'm not distracted when starting work and lasts until lunchtime. During this time, I can't check emails, YouTube, Amazon, the news, or most of my apps. I can pause focus mode for five minutes if necessary, but this limitation helps maintain my focus.
The Launcher
Your phone's launcher determines how apps and widgets are displayed. For those with iPhones, skip ahead; this tip is for Android users. There are numerous launcher apps available, ranging from free to paid. To reduce screen time, opt for a minimalistic launcher that doesn’t display app icons. Icons trigger the dopamine rush associated with their apps. By requiring you to type the app’s name, you make a conscious choice to use it.
I use OLauncher, a free app that fits these criteria perfectly, but there are many options. OLauncher also allows you to pick favorite apps for the home screen. Choose apps you use daily that guide you toward your goals, not those that waste your time.
App Limits
Nearly every phone lets you set a daily usage timer for apps. Use these timers and be strict about not extending them or removing them on a whim. I’ve limited YouTube to 25 minutes a day for three years. Recently, I noticed wasting time on a new app, Temu, so I added a 10-minute daily timer for it too—though that's probably still too long.
Replace
Replace harmful phone habits with productive ones. Not all screen time is bad. It’s far better to spend an hour learning Spanish than mindlessly browsing Amazon. Find productive ways to use your phone instead of unproductive ones.
Discipline
Switching to a dumb phone is tempting because it eliminates the option to waste time. But this approach seems cowardly, akin to becoming a nun because of frequent one-night stands. The real solution lies in self-control. Learning to control fun and exciting things allows you to enjoy them without them taking over your life.
The internet is a fantastic resource if you use it correctly. Our monkey brains want instant gratification, but discipline and self-respect are essential to managing this.
By implementing these strategies, I’ve turned my phone from a time-waster into a productivity tool. Follow these steps, and you can, too.
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