I struggle with my screen time SO MUCH. I try the apps, the blocks, the greyscale, and I still find away around to scroll. Anyone with a breakthrough?

Question

Kristina Budelis · Answer

Repscroll: This app makes you workout to earn screen time on selected apps (for me- social and shopping apps). I’ve been doing more pushups and less mindless screen time!

JZ · Answer

The Distraction-Free Phone: I have deeply researched and experimented with this (among other reasons, for my book Make Time) and firmly believe that most people should delete ~every “infinity pool” app from your phone. It sounds terrifying but it’s actually liberating.

Miranda · Answer

Knitting: Or any hobby that keeps your hands busy. I hated how much I was picking up my phone around my kid, started knitting and I suddenly can’t scroll anymore! I’m just doing easy projects so if he’s playing or watching a show I can knit and still interact and be present. Since they’re simple I can put them down and pick them up without worrying about losing my place in a pattern. After he goes to bed I knit while I watch tv or listen to audiobooks which also keeps me from scrolling and missing the plot.

Heather M · Answer

Brick: The Brick helps but you HAVE to turn on schedules. I have my problem apps blocked all the time; I only get YouTube access if I walk over to the kitchen and unbrick. And I have schedules that come on and kick me off if I’ve unbricked, so there’s no world where I have endless access.

Bean · Answer

Brick: i almost don’t want to recommend it, as i know you have heard about it (and maybe even tried it) - but.. brick.

TBH! i don’t think this is perfect for everyone, and i don’t even know if it’s truly perfect for me. i allow myself only 30 minutes of social media a day by having a “schedule” on; and from 7:30-8pm my phone is fully open for me to browse any app.

in a lot of ways it helps me as i feel way less addicted to social media, as i literally blocked access to it. instagram is not that interesting anymore. BUT MY PHONE STILL IS!! i find myself googling random things, really getting lost in researching a specific thing i want, looking at my own photos etc. so my screen time kinda has not changed, just shifted.

so.. it did help! by shifting my attention to other things, but i’m still working towards getting off my phone!

Jess · Answer

Create a custom lock screen: I made a custom lock screen with a list of non-phone things that are important to me. When I pick up my phone, I take a minute to reflect on whether I’d rather be doing one of those other things. When I feel like my phone time is getting out of hand, I step it up one notch: I must do one of the things on my list for five minutes before phone time. Often I get absorbed and don’t go back to the phone at all.

Two key moves here:

Reframe from what you don’t want to what you DO want

Add a tiny bit of friction at the point where you make a choice

Kelly P · Answer

Delete Instagram during the day: Delete the app (and any other social media apps) from your phone during the day, it will cut down your mindless scrolling and when you redownload it to take a peek you’ll realize you weren’t missing much anyways.

Also great to wake up in the morning and not start scrolling immediately!

Kelly P · Answer

Silly Putty (or something squishy) to reduce phone time: I’ve noticed when watching tv or doing something that doesn’t require my hands I automatically reach for my phone. I’ve started to have some silly putty or a squishy stress ball nearby to keep my hands busy and I notice my phone use goes WAY down during these times!

Susan · Answer

SAME...: but lately I've had a little bit of luck with chucking a physical book in my bag when I know I'm going to be killing time somewhere... every little bit helps, right? 📖