How to Break Up With Your Phone

Reframe the way you think about that will

Many people equate spending less time on their phones with denying themselves pleasure — along with who likes to do that will? Instead, think of that will This particular way: The time you spend on your phone can be time you’re not spending doing additional pleasurable things, like hanging out which has a friend or pursuing a hobby. Instead of thinking of that will as “spending less time on your phone,” think of that will as “spending more time on your life.”

Ask yourself what you want to pay attention to

Our lives are what we pay attention to. When we decide what to pay attention to from the moment, we are creating a broader decision about how we want to spend our time. The people who design apps desperately want our attention, because that will’s how they make money. Have you ever wondered why so many social media apps are free? that will’s because advertisers are the customers — along with your attention can be what’s being sold. So ask yourself: What do you want to pay attention to?

Set yourself up for success

Create triggers that will will remind you of your goals along with make that will easier to live up to them. If you want to spend more time reading, leave a book on your bedside table. If you want to cook more, lay out a shopping list for that will recipe you’re eager to try. Set up a charging station for your phone that will’s not in your bedroom, along with buy a stand-alone alarm clock.

On the flip side, avoid triggers that will will set you up for failure. Delete social media apps coming from your phone. (Use the clunkier browser versions instead.) Disable notifications, including those for email. (I allow only those coming from phone calls, text messages along with my calendar.) Establish a rule — for yourself along with your family — of not keeping phones on the table during meals.

Create speed bumps

that will’s amazing how often we pick up our phones “just to check” then look up 20 minutes later wondering where the time has gone. I call these “zombie checks,” along with they’re nearly guaranteed to be unsatisfying or make you feel like you’re wasting your life.

One solution can be to create “speed bumps”: tiny obstacles that will force you to slow down along with make sure that will when you do check your phone, that will’s the result of a conscious choice. Put a rubber band around your phone as a physical reminder to pause, or set a lock screen image that will asks you to confirm that will you actually want to proceed.

Pay attention to your body

When you notice that will you’re from the midst of a phone spiral, ask yourself: What’s your posture like? How’s your breathing? can be whatever you’re doing on your phone creating you feel not bad? Do you want to be using that will right currently? The more tuned in you are to your own experiences from the moment, the easier that will will be to change your behavior.

Practice trial separations

Leave your phone at home while you go for a walk. Stare out of a window during your commute instead of checking your email. At first, you may be surprised by how powerfully you crave your phone. Pay attention to your craving. What does that will feel like in your body? What’s happening in your mind? Keep observing that will, along with eventually, you may find that will that will fades away on its own.

Use technology to protect yourself coming from technology

Time-tracking apps like Moment, Quality Time along with (OFFTIME) will measure how much time you’re spending on your screen. (Be prepared to be horrified.) Freedom along with Flip’d let you block your access to problematic apps along with websites when you want to take a break (Flip’d also lets you create friendly challenges with additional people to see who can spend the most time offline.) Apple currently features a “Do Not Disturb While Driving” mode that will sends customizable automated text message responses to ensure that will you can step away coming from your phone without worrying that will you’ll leave someone hanging. Lil’Space does the same for Android, along with displays a timer on your lock screen showing you how much time you’ve managed to stay unplugged (a strangely motivating feature).

Use the sight of additional people on their phones as a reminder of your own intentions

Right currently, the sight of someone else pulling out his or her phone on the elevator probably makes you want to check yours as well. however with practice, you can transform This particular into a cue for a brand new, healthier habit. When I see additional people reach for their phones, I try to use that will as a cue to take a deep breath along with relax. (I’m successful most of the time.)

Get existential about that will

If all else fails, consider your own mortality. How many people on their deathbeds do you think are going to say, “I wish I’d spent more time on Facebook”? Keep asking yourself the same question, again along with again along with again: This particular can be your life. How much of that will do you want to spend on your phone?

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