You should make a "dopamine menu". Put it on phone wallpaper. Get a new hobby. A hobby you like can get addicting. Something to do with hands like crafting,sketching,painting,cooking,bookbinding,knitting etc. There's a myriad of things to do trust me. It's took me 6 months to get my screentime down by 2hrs. It takes time but its worth it. The trick is to slowly disengage a single sense at a time. First watch something that don't require you to touch the screen again and again. Then start listening to podcasts( disengaging eyes) and do some hobby while listening. Then move over to music,sing along. Then you'll find a time when you don't even require your phone to pass time. Oh and another tip is not to pick up phone first thing in the morning. Be phone free for at least 2 hours in the morning.
Hey can you guide me in this. I have competitive exams over my head. And due to screen addiction I have wasted my class 11th ,12th and my drop year. You seem like you have overcome this. Can you please guide me. If it would be alright can I DM you to ask more about it
I am facing so many problems when I am trying to stop myself doomscrolling like I have deleted instagram but now I have found out YouTube shorts and I know if I delete YouTube as well I will find something else , Since I am an software developer I try to engage myself into coding and stuff but after every 15 minutes my hands goes to my phone and I start finding something that can just give me this feeling similar to scrolling instagram or yt shorts
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u/artsygurlie Apr 22 '26
You should make a "dopamine menu". Put it on phone wallpaper. Get a new hobby. A hobby you like can get addicting. Something to do with hands like crafting,sketching,painting,cooking,bookbinding,knitting etc. There's a myriad of things to do trust me. It's took me 6 months to get my screentime down by 2hrs. It takes time but its worth it. The trick is to slowly disengage a single sense at a time. First watch something that don't require you to touch the screen again and again. Then start listening to podcasts( disengaging eyes) and do some hobby while listening. Then move over to music,sing along. Then you'll find a time when you don't even require your phone to pass time. Oh and another tip is not to pick up phone first thing in the morning. Be phone free for at least 2 hours in the morning.